We are often told that journaling is good for us and that we should be doing this, but we aren’t taught how to journal. So our Practice Assistant Daisy is here to give you some tips! …

“You don’t have to journal every day to be successful at it! Because some days, you may not feel the need to, it is on your terms.

Finding your feet with journaling can be trial and error. Explore and pick method(s) that you think will help you in that moment.

I believe it is also important to say that journaling is not for everyone! Mindfulness practices are not one size fits all, it is finding what works for you.

What is journaling?

Journaling is a practice of recording your thoughts, emotions, experiences and reflections, usually by writing in a notebook or on a phone/ laptop.

Why journal?

Many of us have thoughts that we don’t feel comfortable to share; because it may hurt someone’s feelings, or we just don’t know how we’re feeling in the first place. Journaling allows you the freedom to say how you truly feel. Writing your feelings means that there is no judgement from anyone else. Creating your safe space with your journal is powerful as you are connecting with your present self and allowing yourself to be 100% honest.

When you journal, you can set the tone and the atmosphere of the conversation. It’s important to think about where you are and create a space you enjoy. You could be sat in a comfy chair or on the train or in a coffee shop surrounded by strangers. Romanticising journaling can encourage you to understand the importance of being true to your present self.

Where do I start?!?

Choose a journal!

You can purchase mindfulness journals that have prompts so you know where to start.
You can grab a blank pretty notebook and see what comes out of your mind.
You can just open the notes page on your phone.

Just get started. You could write something as simple as how are you feeling, how present did you feel today on a scale of 1-10 or what was on your mind the most today. If you feel that you don’t know where to start or what to write this can be a guide to help you get started!

OR… If you don’t want any prompts, that’s ok too! Just get your note space (decorate it/ make it yours!) and start writing.

This leads me onto a method that I feel for me, works every time…

#1: The Blurting method

This is when you just write down everything and anything or as little as you want to. Just starting to write anything, this could just start with how you’re feeling or writing about a situation that you are currently in. Then just let your thoughts flow and write them down, this allows you to release what you have been holding onto, even if you didn’t know it was there! When blurting, it is important to realise that you don’t have to worry about perfect handwriting, punctuation and grammar, the aim is to get everything out onto the page.

Why?

To feel relief! 

Many of us can find ourselves bottling up our true emotions and thoughts in order to save others or not feel embarrassed. By using the blurting method, this allows you to fully express yourself and can give you the mental clarity that you need.

#2: Self Compassion journaling

It can be easier to think negative about ourselves than positively. If you struggle with this, a way to encourage positive self-talk can be through journaling. Instead of saying how you feel, write a letter to yourself. This can be a letter addressed to you that you can read when you want. Or it can be a letter you write and then discard or delete too. Writing a letter of compassion to yourself teaches you to be kinder to yourself and cut yourself some slack! Treat the letter to yourself like you would a loved one because we can be great at lifting others up but forgetting ourselves!

An example could be:
Dear (name here)

You have been really trying lately, even when you don’t feel your best,
but you’re still turning up every day and that is amazing!
I am so proud of you.

OR… instead of writing a letter, you could write down how you made yourself proud today. This could be that you were super organised with something or that you finally got an annoying task out of the way with. Writing down a proud moment or a reminder that you need to hear right now can boost your confidence in your ability.

#3: Here is a Reminder That…

For a quick and easy journal prompt, start with the phrase “here is a reminder that…”
What do you need reminding of today? Do you need strength to face the day? Do you need to remind yourself you can do this? Do you need to plan someone to have the kids so you can breathe in silence for 5 minutes? Do you need to book some time off work just so you know a break is coming?

Whatever you need, remind yourself of that.

Journaling is a reminder that it is ok to take time for you! Even if its 5-10 minutes with your journal, this can help you to feel more connected to yourself as well as understand more about your emotional processing. Consistent journaling can help you to identify patterns and triggers which can enhance your emotional literacy and self-awareness.”