As someone who struggles with her mental health, almost every therapist I’ve talked to has asked, “Have you tried journaling?” And each time, I’d respond to the question with an eye roll, a sigh, and a dejected “Yes.” I wasn’t lying. I had “tried journaling.” I just wasn’t very successful.
For years, therapists encouraged me to journal by explaining the benefits without actually explaining how to start. I’d find myself frozen with indecisiveness. Even as a writer, the blank page staring up at me from my brand new notebook was a challenge I wasn’t up to facing.
But before we get into “How”, I think it’s important to understand the “Why”.
There are clear benefits to journaling. It’s a great tool to support mental health, but it can also fortify your physical health.
Journaling has been proven to improve mood, boost immunity, lower blood pressure, and improve sleep. It’s especially effective for people struggling with stress, anxiety, or depression.
Are you struggling with anxiety? Read THI’s guide to therapy options for anxiety in Canada.
It can help you to visualize understand triggers, rumination habits, and prioritize problems. It also offers an opportunity for positive self talk, though I often found myself struggling with that.
“There’s no wrong way to journal,” my therapist would say. I didn’t agree. Every sentence I wrote seemed whiny and childish. Instead of helping me work through issues, it just seemed to throw my immaturity and insecurities in my face.
A Shift in Perspective
The task of “go journal” always felt far too vague for me. There was no structure suggested, no parameters, and no real direction. But, as luck would have it, a professor in university offered me a new perspective on the matter.
The first day of class, he walked up to the podium looking slightly nervous. He introduced himself and started the lecture by saying that he wanted to try out a new assignment. The goal was to make us more aware of our daily lives and pull us out of the overwhelming tumble of life, even for just a moment.
Our weekly assignment was simple: at least five days a week record a minimum of three things you did, something that made you smile, something you heard, and then draw (or take a picture of) something memorable from your day.
The prompts gave me direction, not only in how to start journaling, but in how I was living. I found myself starting to look for things that would make me smile so I could write them down. And in turn, I noticed how often I smiled and laughed. Turns out it was more than I’d thought.
How to Start – And Keep – Journaling
Starting a journal can be exceptionally hard. Here are some of the most helpful tips from both my professor and my most recent therapist. After explaining my past troubles and asking for tangible suggestions on how to start, she was able to explain that it can be hard to provide actionable strategies because it’s such a personalized experience.
With that in mind, remember that the following are simply tips, they are not rules. You may not jive with everything on the list, but it could help you figure out what does work for you.
Step one: Find a medium that you’ll actually use.
Pen and paper are a classic for a reason. The act of writing stimulates parts of the brain connected to cognition, learning, and memory that tend to stay silent when typing.
On the other hand, typing can be faster and more accessible. I love the notes app on my phone and I use it as my journal. It’s convenient and ensures that I will actually record something.
Journals don’t need to use written words to be effective, though. Voice memos or videos are also great ways to express yourself and they have the added benefit of noticing your body language, facial expressions, and pauses.
Step two: Find a consistent time of day where you can sit and journal*.
My therapist recommended picking up my journal at the beginning or end of each day. This way, I could look forward to what I want to accomplish or look back and reflect on what happened. If you miss a day, don’t stress. It’s great to keep consistent, but if journaling every day becomes a hassle, tone it down.
*Sticking to a consistent time of day can be an effective strategy for many people and is highly recommended by therapists, including mine, but I had trouble with the rigidity. Instead, I find that I write more consistently in my journal if I add to it little by little. If something makes me smile I can pull up my note and add it immediately, ensuring I don’t forget.
Step three: Get cozy and comfortable.
Even if you only journal for five minutes at a time, the environment you’re in can impact the way you write. So, find a space where you physically feel comfortable and won’t be interrupted. Feeling safe allows your thoughts to flow more easily.
Step four: Start slow.
Journaling is a skill that needs to be developed over time. One day, maybe you’ll fill multiple pages with every entry (or maybe you won’t) but you can start with just one sentence a day if it means you’ll do it.
Here are a few prompts to help spark some inspiration:
"Today I felt..."
"Something that brought me joy today was..."
"My goal for the day is..."
"I feel most connected to myself when...:
"I can't stop thinking about..."
"... is bothering me today."
Step five: Don’t judge yourself.
This is a tricky one and it will likely take some practice. But remind yourself that no one else is ever going to read your journal. Punctuation, grammar, and tone don’t matter. You don’t even need to read your entries after you write them. In fact, my therapist told me to delete the first few entries of my journal entirely after I wrote them. Instead of focusing on how terrible it sounded, I could focus on getting out the things I wanted to say.
Step six: Experiment!
It can take a few tries before you find the mode you’re most comfortable working with. Your journal doesn’t even have to focus on yourself if that’s where you struggle. You can start a nature journal, which encourages you to spend more time outside in the greenery and in turn supports your mental and physical health.
Curious about the healing power of nature and ecotherapy?
Journaling shouldn’t be another stressor to add to your plate. It doesn’t need to be profound or poetic, it just has to be honest. I learned that I needed to shift my focus from saying the “right” thing and instead start paying attention to the path of my thoughts, the big and small joys throughout my day, and to how I interact with the world. What do you need to pay attention to?
~ Read more from The Health Insider ~
- Journaling for Mental and Physical Health: A Step-by-Step Guide
Journaling isn’t just writing, it’s self-care. It helps ease anxiety, improve sleep, and opens your eyes to hidden triggers and small victories. - Maternal Mental Health: New Study Supports Expanding Ways To Get Help
One in five Canadian pregnant and postpartum women experience depression and anxiety, but fewer than 10% receive proper treatment. A new study shows effective ways to expand access. - Tackle Social Anxiety and Reclaim Your Life
Learn where you can get support for social anxiety and live life the way you want to live it. Take the free test from Anxiety Centre and see if you may be at risk for social anxiety.
The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment.
