from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Journaling is more than just putting pen to paper—it can offer us an outlet to understand complex emotions, reflect on our behavior, and recognize the path to personal growth. It’s not always easy, though. Many first-timers find journaling daunting for a number of reasons, whether that’s the fear of confronting suppressed emotions or simply finding the right words to explain how they feel. We’ve collected some thoughtful ways to start journaling so that it’s not just something you do because you have to, but a habitual (and low-cost) act of self-love.
The focus of thoughtful journaling is to get to know yourself, according to Saba Lurie, LMFT. “Over the years, people have become more curious about their inner workings, and more and more people want to work on self-improvement,” she explains. “Journaling can be a great place to start both processes.” All it takes is getting started.
Knowing the benefits of journaling can help jumpstart the journey, and it all starts with its impact on the brain. “Journaling activates the prefrontal cortex, the part of the brain responsible for executive functions such as planning, decision-making, and emotional regulation,” says Lurie. Through a combination of expressive writing and the activation of our prefrontal cortex, we reduce activity in the processing center of our emotions (also known as the amygdala). That results in less intense emotional reactions, which can be achieved by writing about how we feel.
Overtime, these habits help forge our neural pathways to create healthy, resilient, and positive thinking. Regularly journaling can help us achieve our goals and improve our communication skills, which subsequently improves the quality of our relationships with ourselves and others.
To put it simply, journaling is for everyone. Not everyone feels this way, however, and many people are quick to say no to journaling even when it deserves a chance. In addition to its many benefits, journaling is relatively simple. “It doesn’t require any special skills or equipment—just a notebook and a pen, or a digital device if you prefer typing,” says Lurie. There are no rules, regulations, or correct ways to journal.
On the other hand, this doesn’t mean you should disregard the emotional tax of accessing difficult feelings, according to Cheryl Groskopf, LMFT. If journaling stresses you out more than it relieves your feelings, don’t ignore it. “In these cases, talking to a therapist can be a better way to process these emotions,” Groskopf explains. “Always pay attention to how journaling makes you feel, and don’t force it if it’s not helpful for you.”
Pour yourself a hot cup of tea, settle down in a private and comfortable spot, and open a fresh page of your journal. The seemingly daunting task of exploring your feelings can be made easier in a cozy nook.
If inspiration doesn’t strike, prompted journaling can help you get started. Lurie recommends a stream-of-consciousness format that encourages the writer to write quickly and non-judgmentally, not pausing to correct grammar or proofread phrasing. “Your journal should be a safe space for you, and you should try to write as if no one will ever read those pages (maybe not even your future self),” says Lurie.
The call-and-response technique is great for those who give thoughtful advice to their friends, but struggle to apply the same thinking to their own life. Consider writing one page as if you’re submitting to an advice column, then use the second page to offer advice the way a friend would. Strategically removing yourself from the situation can help you find effective solutions.
Your journal can also be used as a marker of progress—like written affirmations, goal-setting, and expressions of gratitude—rather than a collection of personal feelings. Be perceptive, honest, and consistent, and notice how you reach your personal and professional goals.
Regardless of how you choose to journal, it’s important to be kind and gentle with yourself. Journaling is a self-care ritual that’s entirely about you, so by making it a positive and non-judgemental space, you can better understand even your most complicated emotions. You’ve got this!