Journaling saved my life
And it can save yours too.
Write down everything and your brain will thank you for it.
I fell in love with writing (journaling) while dealing with depression. Interesting right? It happened suddenly while having a mental breakdown, and that experience was a blessing in disguise. I never thought journaling could be transforming the way it has helped my mental health and self-development.
How did it start and why?
About six years ago, I fell into depression. Nothing made me happy and I couldn't create any happiness that made me whole. I was ready to end it all, again.
Like some of you, it was difficult to talk to friends or family about what I was dealing with because some actively played a role in getting me depressed, while others didn't seem like they would listen without mockery or judgment. I desperately needed someone to talk to and I tried God, he helped a lot, but I also required feedback, not only guidance, so I opened my notes app on my then Samsung s6 and started writing as tears filled my eyes.
I found journaling and it changed my life.
Journaling is like venting to someone who will never judge you.
This active and consistent effort to journal my thoughts, struggles, trauma, pain, and wishes allowed me to create order where there was chaos. It helped me understand the reason for my pain and experiences and presented a blank canvas to express what I wanted to feel free.Â
What Journaling did for me.
Opened my awareness,
It gave me clarity,
It helped me forgive,
Reduced my anxiety,
It helped me recover from depression,
Restored my hope to fulfill my purpose,
Set me up for growth.
I faced my fears, embraced my tears, and found myself.
How to start Journaling to find yourself.
Like some of you, I was worried about journaling in a physical notebook for fear of someone reading my deepest, darkest experiences. Journaling for anxiety or depression can be difficult, but these tips helped me start and stay consistent.
Start small. You don't have to follow in anyone’s footsteps because we all have different capacities. Establishing a comfortable regular time like first thing in the morning or before bed, and for 5 minutes or less, does the trick.
Write more than the negative thoughts. You're not journaling to punish yourself for the trauma and pain you endured. When you write about the negative and positive parts of your life, there is more tendency to heal and grow. Writing about what you can control also helps to give you a reality check and reduce anxiety. A 2002 study showed that when people only journaled their negative thoughts they hardly experienced any growth.
Use journaling prompts and re-read your entries for patterns. Sometimes, depression can be overwhelming and make your brain blank, but using some of the prompts I will share below can help guide you to a good journaling habit.
Pair your journaling session with something pleasant. That snack or drink you like (or used to like) can help ease the burden you may face while journaling. I listened to my favorite playlist after journaling for 10 minutes when I started.
These prompts can help you start journaling if you don't know where to start.
Write a letter to your past self highlighting your pain and revealing all the amazing things you did.
Write a letter to someone who has hurt you. Express things you couldn’t say to them in person. You don’t have to send it.
Write a letter of forgiveness (to yourself for something you feel guilty about or someone who has hurt you). You don’t have to send it.
Write about your strengths (no matter how little) and times you have used them to overcome or complete a task.
Record your feelings of gratitude. List three things about today for which you are grateful. Anything at all (you smiled, write it).
Track your moods. Describe your emotions and reflect on what happened when you felt this way. What triggered you and why?
What is one thing that will make today great? (Or, what is one thing that was great about today)? How do you picture your life when you are flourishing?
Write down 3 of these: things that make you feel anxious or upset, things you can control, things you can’t control, and how you will accept them and move forward. Actions you can take this week to create joy that is not dependent on others, and things you appreciate about yourself.
Review previous entries. Describe the progress you’ve made so far and what you did to achieve that progress.
Who has inspired you to be the person you want to be? What qualities do they have that make them a better human being?
If journaling in a notebook is too scary, you can try other ways I have journaled that have been helpful.
Use your phone or tablet (Notes, Google Docs, Wordtune, etc)
Record using a voice note app.
Make a video journal (you could talk to the camera, record your surroundings and objects that represent your thoughts and feelings, or both)
Create an art journal by sketching or drawing what and how you feel or anything at all.
So why do I still practice journaling?
I doubt I will ever stop. Journaling has become a part of my life. I still journal because it keeps my self-awareness alive and helps me progress in self-development. We are constantly growing (at least that's how it's meant to be) so we need to keep revisiting our practices to see where we might have relapsed, and how to keep growing and maintaining positive mental health.
Journaling has helped me take back my life and I know it can help you too. It can help you deal with various stressors and mental health challenges, focus on growth, and clarify positive action steps. It’s a great way to rediscover yourself, embrace who you are with self-love, and learn to be content without external validation. Journaling is a beautiful experience, and it’s not too late to start.
This line alone is enough to motivate me to start - 'Journaling is like venting to someone who will never judge you.'
I've never considered this angle and it's brilliant. Sometimes I just need to get out what's in and a journal might be the perfect way to do that
Never thought of it this way. A lot of therapeutic storytelling.