Originally Posted March 2020
There is no better way to understand the way you think and what goes through your head than to keep a journal. The problem I have found is that the act of journaling is so open ended that when it is most beneficial for me to do so, I avoid it.
Sounds familiar? If this is one of the hurdles you face when it comes to journaling, this post is here to help. I want to take the guesswork out of how you can journal effectively, without the impending paralysis that sometimes results from an open message.
If you’re looking for a new magazine, try one of these:
My first tip? Start by writing “Morning Pages.”
Whether you’re new to journaling or just here to get some new prompts to try, consider doing a “brain dump” first using the “Morning Pages” method. (“Morning Pages” is a writing practice developed by author Julia Cameron. Wit & Delight contributor Ellen Koneck wrote a helpful post on this topic, which you can read here.) It’s a great way to grease your mental gears and clean up any bits of unfinished tasks, things to remember, or notes to yourself. It’s also really effective for priming the pump when it comes to getting the most out of more targeted journal sessions.
Next, dive into the journal prompts.
Once you’ve done about ten minutes of nonlinear subconscious writing, I suggest moving on to the journal prompts. I keep a list handy that I can refer to and take inventory of what I’m dealing with that day or at that moment. If I’m feeling anxious, I know which list to focus on.
Sometimes we write a journal to connect with ourselves; other times we journal to find perspective in moments that feel out of control. Given the strange times we live in and the spread of COVID-19, journaling is becoming an incredibly useful tool for this concerned person.
When done correctly, journaling can calm and clear the mind. It can help release pent up feelings and everyday stress. It can help you let go of negative thoughts while you safely explore your experiences with anxiety.
The truth is, journaling your thoughts can have a positive impact on your anxiety on a holistic level. When done correctly, journaling can calm and clear the mind. It can help release pent up feelings and everyday stress. It can help you let go of negative thoughts while you safely explore your experiences with anxiety.
When we get into the habit of writing about our struggles AND our successes, we begin to see greater self-awareness while also teaching ourselves about our triggers. Here are some of my favorite journaling tips that have worked wonders for me.
Daily messages for self-discovery
- What do I know to be true that I didn’t know a year ago?
- What distractions get in the way of being more productive?
- When do I feel most in tune with myself?
- If someone described me, what would they say?
- What can wait until next week?
- How does each part of my body feel in this moment?
Daily messages to manage emotions
- What emotions am I holding onto?
- How can I release or neutralize this emotion?
- Why am I doing X?
- Why do I feel this way?
- What is causing these feelings?
- Have I tried to get my ego out of the situation?
- How can I separate my emotions from the behavior of others?
- Did I use healthy boundaries before I started feeling this way?
Daily messages for anxiety and depression
- What hurts now? How can I find relief?
- When I look in the mirror, what do I see?
- What are the things in my house that are more “me”?
- What I am doing now?
- What happened before I felt a change in my mood?
- Write a complete list of what worries you. Highlight the elements that you know are 100% true and not just a sentiment.
If you’re not convinced, research shows that journaling can greatly improve your overall well-being. Now grab a notebook, pour some tea (or whiskey?) and let the words fly.
Kate is currently learning to play the ukulele, much to the despair of her husband, children, and dogs. Follow her on Instagram at @witanddelight_.
