How to start a regular journal practice
As a counsellor I am often recommending my clients to journal regularly to improve their mental health, but often many struggle and don’t know where to start, So I thought I’d share with you my top tips for starting your own journaling practice.
Firstly- Set an intention for why you want to write, and then your writing style can be easily matched to that!
As a counsellor I am often recommending my clients to journal regularly to improve their mental health, but often many struggle and don’t know where to start, So I thought I’d share with you my top tips for starting your own journaling practice.
Firstly- Set an intention for why you want to write, and then your writing style can be easily matched to that!
Intention 1) Clear your mind.
Use a traditional approach called “Chimney Sweeping” Where you literally write down all your thoughts until everything is recorded. Then you can tell yourself, I don’t need to think about these or ruminate on them anymore, I’ve written them all done. It clears your mind and
Intention 2) Fining Clarity and Focus.
Write lists and reminders. Either of things to do, or things you want to remind yourself of, such as affirmations like “Slow down” or “Be more hopeful today”. This gives the brain a rest from trying to remind you of all your personal goals each day. Read them regularly and remind yourself, rather than expecting your brain to remember them all and remind you regularly. Even if you write down the same things each day, it will help them become part of your focus and give you clarity as to what you want to work on.
Intention 3) Understanding your emotions.
Write all the emotional moments of your day in two columns; Write down the trigger on the left-hand side. The trigger is what happened that set off your emotion, where you were, who said something, or when you noticed your body and mind was having a triggered reaction. On the right-hand side, think about what specific EMOTION you were feeling from that trigger. Use an emotional vocabulary chart ( I can send you one) to get really clear on what you were feeling. Go beyond “Angry, annoyed, tired” and truly understand your emotions.
Intention 3: Practicing Gratitude.
Write all of the things you are grateful for, even if they seem simple or basic, like foods shelter and the sun coming up that day. It will shift you into a positive mind state and encourage you to look out for things that you can write in your gratitude journal that night, facing you to look for the good things!
Intention 4: Creating Interest in your life:
If you tend to get bored or feel like every day is ground hog day, write in your journal what was unique about that day: Either a conversation, something on the news, or something new you noticed, something funny your pet did, a new leaf on your plant, or something new you learnt that day from listening to a podcast or reading a book. If you get tired of work, find unique conversations (or start them) or focus on what was unique about that day, so they don’t all blur into one.
Intention 5: Cultivating more self -love:
Write letters to yourself how you would LOVE to talk to yourself. Write positive, kind, supportive letters that encourage you and appreciate all that you are, and how hard you are trying to take care of yourself. This style helps you practice what compassionate self-talk sounds like, even if. you have trouble believing it at first.
I promise you, small moments each day are worth it.
Small habits become rituals.
And small acts of self-love turn into a life-long practice.
Happy Writing!
