Disclaimer: The views and opinions expressed by this author are their own and do not represent the official position of the Barbados Today Inc.
by Shauntée L. Walters & Brenda Roach
Whenever we think about journaling, most of us think of a young girl sitting with a diary filled with stickers on the cover or the more lock-and-key type on her lap pouring her heart out onto its pages.
The concept of journaling is remarkably similar, and it is for everyone, not just the teenage girl or the older generation. It is a form of personal expression, and it is good for your health.
Many believe that journaling is time-consuming, or you must have well thought-out visions of the future. Both concepts could not be more wrong. Journaling can take as little as five minutes and up to as long as you need it to be each day. It is that personal unjudged conversation with yourself. It is a tool that can be utilised to develop self-awareness. This quote by Robin S. Sharma sums it up:
“The starting point of discovering who you are, your gifts, your talents, your dreams is being comfortable with yourself. Spend time alone. Write in a journal.”
If we are struggling to identify or pinpoint exactly what is going on inside us, writing it down tends to help make sense of it all. Journaling can help us focus. By writing out or jotting down our goals and aspirations, we can begin to identify a roadmap or steps to take to achieve them to be yourself.
Journaling is about writing just for you . . . there is no one to impress, no mask you need to hide behind; you can be authentically you. It can allow you to think things through or even change some limiting beliefs you have about yourself; through connecting with your heart and listening to yourself.
Types of Journaling
There are many ways and types of journals/ journaling. One is not better than the other; rather, it is about what makes you most comfortable and serves your purpose best. Emphasis is placed on the content and the format of what is written.
Some of the more popular formats are:
Free Writing — setting a time and letting thoughts flow without editing or scripting; whatever is released is welcomed and accepted.
Lists — this is shorter than free writing but useful in organising thought and keeping track of important information.
Art Journaling— the expression of thought through sketches, doodles, collages, and other inspirations.
Bullet Journaling — used to plan, reflect, keep track of important events/ times/ notes. It has its shorthand and tools but can contain what another may write in three pages, all in one bulleted list.
Content varies and can be recorded in any format. Some content examples include:
Unsent Letter — this is used to bring clarity and foster forgiveness and catharsis surrounding a particular situation. It is never meant to be delivered to the addressee but offers the writer a safe space to express themselves.
Gratitude Journal — this is used to help stay focused on the positives in life and those situations, people, opportunities etc. which we are thankful for.
Reflection Journal — this is used to look back on the day which has passed and process or analyse anything which transpired.
Benefits of Journaling
Journaling has been used as a tool by mental health practitioners for decades. It helps clients to process their thoughts and circumstances better and allows them a safe space in which to do so.
For the individual being encouraged to journal, the benefits are not immediately understood. However, after just one experience, some of the advantages become clear.
Journaling helps relieve stress since it allows the individual to “offload” and release feelings, thoughts, and situations that may negatively impact their mood and functioning.
In much the same way as physical exercise offers stress relief by increasing the production and release of hormones that improve the mood, journaling provides the emotional and psychological exercise for those same hormones to be released.
The habit of journaling leads to greater emotional regulation and control. Since individuals are constantly expressing and processing their thoughts and addressing comfortable and uncomfortable feelings, they are less likely to have outbursts and unwelcome emotional responses.
It encourages mindfulness and focusing on the present while at the same time creating a safe space for working through difficult situations.
Ultimately, journaling improves one’s overall health. Less unprocessed issues and concerns and less bottled emotions lead to reduced stress and reduce all the physical, mental, and emotional health issues caused by stress.
How to Journal
So, how does journaling fit into creating or increasing overall mental health and wellbeing? There is actual science behind it. Grothas (2015) describes it as “the act of writing invokes the use of the rational and analytical left brain whilst the right brain, responsible for creative thought and emotions, can be playful, wander and make connections.”
Therefore, the act of writing and what we write are both effective, with the major goal of documenting your life experiences to gain greater insight into who you are.
Clear steps as to how to journal have been outlined by Baikie and Wilhelm (2005).
* Make journaling a consistent process in your life in order for it to be effective, so writing for 10 minutes a day, three days in a row, for example.
* Make it a personal and private experience, as that is exactly what it is. So find a designated space and set aside a specific time where you can go that is private and secure – free from distractions. This way, you can be as authentic and honest as you need to be with no one else but you.
* Be mindful – reflect on what you have written, see if there is anything you can garner from what you have written, has it taught you something new about yourself? Find a journaling structure that works for you. Structure in this context relates to what type of journaling works best for you; whether – gratitude journaling, bullet journaling, the blank notebook journaling. Just figure out what works for you.
The more you pour into yourself, the more you take the time to reflect and see who you are and what your core desires, values and beliefs are, the stronger you become and the more you will be able to help those around you.
It is time to put yourself first, and journaling is just the area that can help you do just that — Journal for self; journal for health; journal for freedom.
Shauntée L. Walters MSc. is a registered counselling psychologist, Life Intervention and Support Services. www.lisstherapy.com
Brenda Roach, BSc, MSc,MBPsS. is a registered counselling psychologist, JRB Medical Centre & RebalanceChat. www.rebalancechat.com
