Should I Journal?

Ugh my therapist recommended Journaling again...

Journaling is a good way to work through things we are dealing with, however for a lot of people it is hard. Either they feel like it is a diary that they are spilling the mundane daily events in, or they are just asking the same questions over and over again, without getting any clarity. Todays post is going to outline a few different ways to use a journal that may help it be more beneficial in the long run.

Many times, when looking at a problem or a stressor, there is an element of something that is outside our control that we are trying to shift. This is really hard. Looking at whatever we are dealing with from the lens of “what in this situation do I actually control” can help you to move into a space where an actual solution, or maybe just a path to a solution can open up for you. This is a non-therapeutic example but let’s say I am frustrated because every time I go to walk the dogs it starts raining and I don’t like getting wet. Well the things I control in this situation are the time of day I walk the dogs (which sometimes we only influence and not actually control), an easier one to control is taking a closer look at the weather before leaving, or even changing our clothing so that we are more protected. See it isn’t therapeutic, but it does get you looking at situations from the lens of control.

Another way to use journaling could be to write out what you would say to someone whom is on your mind. Maybe this is a person who hurt you in the past, but you no longer have access to them, and you finally figured out how to communicate what you needed to say to them. Letters that you are not planning on sending are a good way to get closure that more often than not another person is not going to provide for you.

Maybe you like the idea of journaling, but when you go to write nothing comes out, or you can’t put the ideas or feelings into words. Well, you could do anything in a journal, it doesn’t have to be written. You could doodle, you can paint or draw, you can write poetry that evokes the emotions going on within yourself. There is a lot of information about doing art journals out there. One of the nice things about art for journaling, or even art in therapy is that you are working through something, or working on something, so there is no finished product. Journaling is not done for a grade, so there is no “correct” way to do it.

Some people enjoy simply reflecting on their day, recognizing a positive and a negative experience and naming emotions related to those things. Journaling does not give you answers, it moves you towards clarity. This in essence is the reason we reflect, for clarity. Sometimes that comes quickly, however most times it does not.

The next time your therapist asks you about journaling keep in mind that you get to decide how to use that journal, and what works best for you. Maybe you keep documents password protected on your computer, maybe you use a lined notebook, or a cute leatherbound journal. The medium doesn’t really matter. What does matter is that you are taking a few minutes to slow down and reflect on your day, or your goals, or things that feel stuck.

You can do this.