The daily practice of writing down your thoughts has an incredible number of benefits and is a tool recommended by most psychologists and counsellors as a way to shed the mind of any concerns (whether valid or not) and help shift it into a more positive perspective.
Once you see those negative thoughts on paper, you can feel a sense of relief as they can be seen for what they are. Writing out your feelings helps to diffuse their intensity, and it stops the mind from dwelling on problems and inflating them beyond what they should be.
Making a note of your emotions and thoughts gives you an insight into the things that trigger you, helps you track your emotional patterns over time and ultimately will help you reclaim control. When caught in an anxiety or depressive spiral, it can feel like you’ve lost all sense of control. Writing down overwhelming thoughts gives you a chance to map out your concerns clearly, see solutions and regain control.
This leads to personal strength and growth, helping you become more self-aware and better able to shed unwanted beliefs and behaviours and do, and be, what you’d like to do and be.
Journaling is considered different to writing a diary – which is where a free flow of thought is captured on paper with no real boundaries on what is written. When writing a diary you might recall conversations, capture desires, speak kindly or unkindly of people, complain or vent. Which is valid and still has a place, but in terms of being a tool for development, isn’t quite what journaling is. Consider classic examples of diaries over literary time – Adrian Mole and Bridget Jones were both lauded for their witty insight into the ramblings of teenagers and thirty-year-olds alike; journaling is different again.
To get started with journaling buy one that has prompts, this will give you the guidance to reflect on the day and write constructively.
It takes time to form a new habit and consistency is key. If you’re keen to make some self-improvements, dig deeper into yourself and have goals to smash then journaling is an excellent place to start.
Set aside a time each day to journal. Make a ceremony out of it, if you can. Light a candle, make a cup of tea, sit in a quiet place. Reflect and write. To create this new habit try and do this at the same time each day – either at the beginning of the day, or at the end. Be selfish about this – it’s only 15 minutes out of the whole day and is yours.
Attesting to the power of journaling is former finance manager Olivia Buys who left her well-paid but highly stressful corporate finance role in London after realising she was experiencing burnout – at the age of 29! She had everything she had wished for – a lucrative role as head of finance, travel, fantastic salary but she felt unhealthy and incredibly unhappy. She says the experience humbled and changed her.
“It turned what I thought was a ‘successful life’ on its head, and was the start of making some fundamental changes to actually look after myself. It led me to the concept of mindfulness, and this is where I began daily meditation, gratitude practice, and journaling,” says Buys.
Buys has since moved back home to Nelson and created Olive + Page, a boutique brand of journals and picture books with meaningful pages to help you create nourishing habits. There’s The Joy Journal, YOU – The Well-being Journal, Hold The Moments and All The Good Things journals. All are cloth bound, embossed and made with quality stock paper – you will want to cherish and keep them.
“I personally love journaling for its ability to add depth and breadth to life,” she says. “Sitting down at the end of the day to reflect on what’s happened makes me see that even amidst a really full and sometimes chaotic day, there was so much goodness in it. Journaling makes me more aware, more grateful for my life, more in tune with what’s going on, and I love this about it. Because if we are not aware, not noticing life, then how richly are we really living?!
“It’s also been a tool that I have used to brainstorm, plot ideas, set goals, intentions, and get super creative with. The beauty is, it can be whatever you want it to be.”
And it’s more than just a feel-good vibe. There is a growing body of scientific research that says journaling reduces stress, decreases anxiety, improves reliance, increases self-awareness and builds a greater sense of wellbeing. And compared to many other wellness techniques – all it requires is pen and paper. As Buys points out there’s no need to spend money, drive to an appointment or rely on someone else.
“Our minds are negatively biased, we can’t help that, it’s just the way we are wired. But what it means is we tend to focus on the not-so-great things that might be happening in our days. When you consciously choose to sit down and make space to reflect on the good in your life, you start to realise there IS so much good. Perspective is everything. It shapes how we show up to the world, it impacts on what we see and look for, it has a huge impact on our relationships (including the one we have with ourselves), and in turn, it influences what actually does come into our lives.”
5 Steps To Journaling
1. Find a quiet spot to write in
2. Choose the same time each day
3. Be honest, write from the heart
4. Let go of judgements – there is no wrong answer
5. Reflect and reward yourself
Buy Or Create A Prompted Journal
Steal: Gratitude Journal, $6.50 from Kmart
Splurge: YOU The Well-Being Journal by Olive + Page $69.
