How To Make Journaling Helpful: 7 Easy Ways

We’ve all either seen online or been told by our own therapist that journaling on a frequent basis can be really helpful for our mental health. And while so many of us get the same advice and know that it would probably be helpful, we find ourselves not doing it. Why might this be? Well, it might simply be because we need more instruction, guidance, or a feeling of purpose associated with the journaling experience. The reality is that journaling is not supposed to look the same for all of us. What we need out of the journaling experience can be very individualized to each person and how their brain works. This article will provide a few suggestions and explanations for ways that you can implement journaling that may be helpful for you.

1. For the Overthinker

If you’re somebody who finds yourself flooded with anxious thoughts, then writing those thoughts down and evaluating them can be extremely helpful. When our thoughts are stuck in our head, they seem so real and so powerful. Sometimes we need to put them on paper to take some of their power away. Once you’ve written that thought down on paper, now you have the opportunity to evaluate it by looking for proof of whether it is true or not, noticing if maybe you’re overgeneralizing, doing some black-and-white thinking, or using too many should or shouldn’t statements. You can also check here to see if you’re making assumptions about what other people may be thinking or feeling, or if you’re projecting your own thoughts onto other people. This can be really difficult to do only in your mind when all your emotions take up so much space there. Give yourself a fighting chance against some of these thoughts by writing them down. 

2. For the Communicator 

The best thing that we can do in preparation for having important conversations with others is preparing what we want to say and what we want to get out of these interactions. It can be really hard when trying to set boundaries or communicating our needs to back out when we feel nervous or threatened. Writing down exactly what we want to say, using the language that we would want to say it with, and creating backup plans can all help us with in the moment communication. It may also help to write down things that you wish you could say, but know would not be helpful to say in the moment. Maybe this is where you write down those inappropriate comebacks so they can still have their moment to shine. For those of us who have a lot of overwhelming preparatory conversations in our head, writing them down in a journal can be one way to prevent this feeling of overwhelm from taking over.

3. For the Indecisive

If your brain is rattled with “ifs,” “maybes,” and “buts,” then getting your thoughts down on paper may help. We all think that we can handle writing that pros and cons list in our head, but it is simply untrue for the majority of us. When our emotions are involved, as they always are in our head, it can be really hard to feel the full weight of a pros and cons list when trying to make important decisions. Being able to see this list with your own eyes and simply seeing the difference in the quantity and quality of your pros and your cons can be extremely helpful in moving forward with making a decision. 

Similarly, if we’re feeling resistance towards making a specific decision, it may be helpful to write down what that resistance is so that we can better understand how to deal with it, confront it, or bring it up in therapy. Understanding what your resistance is to making certain decisions can help us develop insight into patterns of behavior and thinking that can be useful in your mental health journey.

4. For the Resentful

Resentment and anger are very normal human emotions. However, if not dealt with, they can result in maladaptive behaviors, impulsive actions, and unhelpful thoughts. But then how do I deal with some of this resentment in a healthy way? Writing about what you are resentful for or who you are angry at in the form of a letter can be extremely cathartic. Many of us never get the chance to tell someone the way that they have hurt us. Writing your resentments in the form of letters can help you release some of those tightly wound feelings and memories. All of our feelings deserve their time to shine and letter writing in your journal is a really healthy way to let frustration, anger, disappointment, and resentment out. Let yourself say everything that you could possibly want to say while knowing that this will never be read or judged by anyone. For the full affect, put it in an envelope and throw it away.

Writing about what you are resentful about can also be helpful in us learning patterns about our own feelings and expectations. Maybe if we find ourselves frequently resentful at people in our lives for not meeting our needs it can cue us into whether or not we expressed our needs in the first place or if our expectations are too high. Once we learn our own patterns, it opens us up to acceptance and change in a way that we may have never realized was necessary if we had not written it down. 

5. For the Spiritual

For those of us that have a connection with a higher power or energy that exists in the world, it can be helpful to write directly to them. Sometimes it can feel redundant to write your own thoughts out to yourself. If you’re feeling that way, then writing to something bigger than yourself can help. You may write asking for guidance, strength, or hope. You may also write your intentions and use this spiritual being as a form of accountability or support. Those of us who are spiritual, sometimes forget how we can utilize this spiritual connection in our daily lives.  Practicing journaling to your higher power can be that connection that helps ground you back to them. 

6. For the Reflector 

Journaling can make reflection so much easier. When we are trying to better ourselves, make changes in our behavior, or develop more insight, daily or frequent reflection can be the best way to do it. This can be structured or unstructured, allowing you to write down your emotional highs and lows, your anxious thoughts, or the problems that arose in the last day or two. Adding structure could mean writing down a few questions to ask yourself each day so that you can pick up patterns within those intentional questions. This can be especially helpful when you aren’t always sure about what to talk about in your next therapy session. Or, maybe you are looking to make changes in how you handle anger and daily reflection can allow you to learn more about how you currently handle your anger, what triggers it, and what helps it best.  Through frequent reflection, You make it easier for yourself to also remember what was important, disturbing, or confusing for you to bring up when you’re ready for support and therapy. Best of all, frequent reflection allows you to see your own growth in a way that can be hard to do with our brains alone. 

7. For the Self Esteem Builders 

Finally, and probably my favorite form of journaling is keeping a positivity journal. All too often we forget the great things that we do, the beautiful things that happen, the heartfelt compliments we get, or the accomplishments we achieve on a daily basis. Keeping a journal full of these positive thoughts and moments can allow us to look at proof of the good when we are feeling down about ourselves. In moments where our self esteem is lowest, our brain has a fascinating way of making us forget anything cool, interesting, impressive or exciting that we have ever known to be true about ourselves. Keeping a positivity journal can be a productive method in building your self esteem and fighting those darker moments. 

Overall, journaling can be whatever you need it to be. You can do all of these or none of these and journaling can still play an important purpose in your life. When we only rely on dealing with things inside our minds, we limit our ability to see, notice, understand or fight the thoughts that feel so heavy within us. Journaling can provide you with a level of freedom from the confines of your own brain. Now, Buy yourself a pretty notebook and give it a try!