I have kept a journal since the second grade, and one thing I always tell people is that journaling help me detangle the thoughts and ideas in my mind. Not only is journaling a way to reflect, it can also help you look back on who you were and how you were feeling and thinking in the past. This sort of personal perspective is crucial for self awareness and growth.
Whether you are an avid journaler or just starting on the journey here are some easy tips I've discovered over the years to help use journaling as a tool for stress and anxiety relief, and self-discovery:
Start Small: You don't have to know what you're writing about or feel the need to write a novel. Start with shorter entries and write about whatever comes to mind once your pen hits the page. There have been so many times when I've been frustrated about something and have gone to journal to clear my head and what comes out has nothing to do with what had been consuming my thoughts.
Date Your Entries: It seems like a no-brainer, but make sure to date your entries so when you are looking back you know when in the timeline of your life you were writing. I always start my entries with the Month Day, Year, and day of the week. On certain occasions, if I'm traveling or am journaling at an unusual time I will add the location and time of day that I'm writing. You'll find the format that works best for you but please don't leave that top line blank!
Create a Sacred Space: Journaling is a deeply personal practice, I have journaled in public on occasion but tend to do my best and most vulnerable writing within the confines of my inner sanctum. Create an ambiance for yourself, light a candle, play soft music, get set up in comfy pillows and a cozy blanket, and your journal time will feel like a hidden oasis.
Set Realistic Goals: Journaling every day can be helpful, especially during times of major life changes (new home, relationship, traumatic experience) but it can also be tedious. Don't force yourself to journal every day if you don't feel like it. Decide on a frequency that suits your lifestyle—daily, weekly, or even monthly. Consistency is key, and achieving smaller milestones will keep you motivated.
Experiment with Different Styles: I am a little OCD when it comes to journaling so I admit it is hard for me to break out of a long-form written format. I do have separate journals where I experiment with different styles: gratitude journaling, where you jot down things you're thankful for, visual journaling by incorporating drawings and collages, and most recently my angry thoughts journal (I can thank my life coach for that!). Your journal is your canvas, so let your creativity flow.
Celebrate Progress, Not Perfection: Looking back every so often can be a beautiful way to understand your thoughts and emotional patterns, recognize your growth, or where there is opportunity for improvement. Your journal is a reflection of you, and it's okay if things aren't always neat and polished, it's about self-expression. Celebrate the progress you've made, appreciate the journey, and don't be too hard on yourself.
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