Journaling
I have always loved to write, although I haven’t always written consistently. Still, I have come back to this practice again and again over the years, in the form of poetry, creative writing, and journaling. Perhaps you have kept your own journal over the years or maybe you are trying it for the first time. Either way, journaling is a wonderful healing tool that is practiced by more and more people.
I have found that fall and winter are a great time to establish a journaling practice as they are a time of introspection and going within. Whatever the season, journaling can help us with coping. When we feel isolated, we can journal to get connected with ourselves and what we choose to write about. A journal is also a beautiful historic document that you can look back on in years to come.
Who?
Anyone can benefit from journaling at any age. A journal can be a beautiful gift to give others as well as ourselves. Children and teens can keep a journal, as we are never too young to establish this beautiful and beneficial practice. Handwritten, typed or audio recorded, choose the form of journaling that is the best fit for you.
Why?
Journaling has been around for a long time; however, it has only been studied over the last 30 years. There is no shortage of research as to the health benefits of journaling: stress reduction, improvement of memory, increased mindfulness, and improved mood. Journaling can help us to stop ruminating and worrying about a particular event, and it can help us feel gratitude and manifest positive experiences we would like to have. Putting pen to paper is a mighty tool in your personal health and healing toolbox and one that is easy to access.
How?
All you need to get started is a pen and paper. You can get fancy or keep it simple: of course. there are no shortage of beautiful journals out there, but you don’t have to spend a lot of money on a notebook. I recommend journaling with pen and paper as research has shown that writing by hand can help us feel more grounded and connected than typing on a computer. At the end of the day, though, you should choose whatever writing method feels comfortable and helpful in getting your practice established. Choosing a consistent place to journal is also nice to help in establishing a writing routine.
When?
Although a regular journal-writing practice is ideal, you do not need to write every day. Even taking a minute to jot down a word or two is of benefit. It is recommended that you aim to write at least 4 days a week to obtain the full benefits. Practice as a ritual with a cup of tea, a favorite chair or blanket, or at your favorite coffee shop. Julia Cameron’s The Artist’s Way suggests “Morning Pages” done as soon as you wake up, but if you’re not a morning person, a bedtime gratitude journal may be more your thing. You may even choose to have a few journals on the go for various types of writing, like a nature journal and a manifestation journal.
Where?
Don’t be afraid to go there. Let the emotions flow. Writing expressively about our lives and experiences can feel very emotional at times. Allow yourself to feel: you may cry or want to rip up pages– it is all good. You’re feeling and releasing and connecting with yourself in a way that perhaps is difficult for you to do in other settings. We can resist the practice because of the emotions it can elicit but remember that feeling is healing.
Practice:
Starting with gratitude journaling is simple and you can feel the benefits to your mood instantly. Remember, it is not about editing your work; it is about letting your writing “be.” Be present; this is for you and not for a “grade.”
Some like to pause and reflect; some like to write continuously. You may also want to doodle or draw in addition to your writing. Below is a writing activity to get you started. Journal prompts can be helpful in providing direction and support for your expressive writing. Give yourself permission to take the time you need.
Gratitude Journal Activity:
- Write one word for what you would like to experience from journaling. • What is your favorite thing to do on the weekend?
- Where is your favorite place to go?
- What is the best gift you have ever received?
- Who do you like to spend time with?
Using all five senses, write down five things that bring you joy in your immediate environment. Breathe and be specific; use descriptive words that make you feel what you’re writing about.
Finally write about an experience that you are deeply grateful for. Really explore and reflect as you write, and of course feel free to doodle, pause, cry, release. Return to the writing if and when you need to. This is your process, and there is no right or wrong.
Thank yourself for this time. I hope you feel inspired to start a journaling practice for yourself. Remember that small practices can often have the biggest impact on our lives and well-being.