Journaling can be an effective tool for dealing with emotions while expressing yourself in a positive way. A recent article in Positive Psychology states: “It’s hypothesized that writing works to enhance our mental health through guiding us towards confronting previously inhibited emotions (reducing the stress from inhibition), helping us process difficult events and compose a coherent narrative about our experiences, and possibly even through repeated exposure to the negative emotions associated with traumatic memories.”
Journaling can improve mental health by helping you to identify triggers and process emotional events. It gives you the space to work through fears and concerns and also provides an opportunity for positive self-talk and identifying negative thoughts and behaviors.
Tips for Incorporating Journaling Into Your Routine
- Just write: If you’re just starting out journaling, you may feel pressured to write something profound. But really, all you need to do is start. Stream of consciousness writing can be a great practice as you become more comfortable with journaling. Stream of consciousness writing is when you just write down every thought that comes into your head. Write without structure or without judgment. It doesn’t matter what you write, it just matters that you’re writing.
- Create a routine. Creating a routine takes the decision making out of journaling. You don’t have to think about when you’re going to write or where your writing supplies are. It could be setting time at the end of each day to jot down feelings and observations. Keep your journal and pen in the same spot so that all you have to do is sit down and write. You can also create a ritual around it, maybe creating a relaxing space and playing calm music. Make your routine inviting so that it is easy to come back to your journal.
- Use your journal for you. When you write there can be a worry that someone else will find it and read all your innermost thoughts, but in order for journaling to be effective, it needs to be a safe space for your writing. Keep your journal private. Don’t worry about how things may sound or how your words may be interpreted. Your journal isn’t for anyone else. It’s just for you.
- Reflect: Take time weekly or monthly to reflect on past entries. Reflecting can give you some perspective on your life events. For example, if there were days where you really felt like you were struggling, looking back at the journal entries from those days may show you that you got less sleep, or that you were processing some past traumas on those days. Instead of wondering what’s wrong with you, reflection can provide some clarity.
Foundations Asheville Can Help
Many of the students who come to Foundations are struggling with anxiety, depression, executive functioning, and experiencing challenging family dynamics.
We support our students by helping them work toward success in college, success in the workforce, success in relationships, and authentic social engagement. We also help them to manage finances responsibly, learn functional living skills, and grow into independent young adults. For more information please call (877) 318-7273.
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