Ask a Psychologist: What is the Role of Journaling?

Journaling is the act of writing down one’s thoughts. There are many ways of approaching journaling. One can journal using pen and paper or electronically on their devices. One can journal daily, weekly, monthly, or when needed. Lastly, one can journal in an unstructured or structured way, i.e., with or without prompts. There is no right or wrong way of journaling. Rather, journaling can fulfil various roles.

Journaling as a Tool for Relieving Distress

Firstly, journaling can be a therapeutic way of relieving one’s distress #braindump. When our thoughts are swirling in our minds, they remain vague and unarticulated. This often leads to the experience of feeling overwhelmed and heavy, like something is always at the back of your mind and weighing you down. 

Having a private space to acknowledge and express your thoughts can be healing and freeing! Further, articulating your thoughts through journaling can provide clarity, which makes it easier to then express to others should you choose to do so. This can be especially helpful if you’re preparing for a challenging conversation with a loved one.

Pattern Recognition and Mindfulness

Journaling can also help you observe and even identify patterns or themes in your thoughts. The act of noticing and recording your thoughts switches you from merely experiencing to observing. This can provide you with a certain distance from your thoughts, and from the intensity of the associated emotions. This is a core concept of mindfulness. You might find the following prompts helpful:

  • What happened objectively?

  • What did I make it mean?

  • How did my thoughts affect my feelings and behaviour?

  • Is there a different way of thinking about this?

  • Is this thought or feeling familiar? What is the common trigger?

  • What do I notice about the pattern in my thinking?

  • How would I comfort a friend I loved if this happened to them?

  • How is this potentially a good thing that happened to me?

Cultivating Self-Compassion

Thirdly, journaling can also be beneficial for developing a more compassionate relationship with yourself. We all have an inner critic that feeds off shame, talks to us in a mean and demanding way, and that saps our motivation to engage with life and relationships. So, it is vital that we develop a kind way of self-talk. You can do this through journaling. For example, to create kinder self-talk, you might write like you’re catching up with yourself as a caring friend. You may ask yourself:

  • How are you today?

  • What was a highlight? What got you down?

  • How are you proud of yourself today? What did you learn?

You can also write a letter to yourself in a gentle, validating, loving way and remind yourself that

- It is okay to feel this way

- You are doing your best

- You will get through this

- You can forgive yourself

- You are worthy of love and joy

- You’re not alone. Others feel this way too and make mistakes too.

- You are not your thoughts

- You are not defined by your feelings

- You are not defined by your mistakes

Or, you might simply journal about

- Your strengths

- Your recent efforts

- Qualities that make you unique

- The people and things you’re grateful for

- The kindness you’ve received and given

- What you like most about yourself

- What you enjoy about life

Once you develop a healthy relationship with yourself, you will find it easier to pursue the things you enjoy, take care of yourself, speak up for your needs, and focus on your life without worrying as much about comparison with others, rejection or failure.

Journaling for Values, Direction, and Decision-Making

Journaling can also be a helpful way of creating and maintaining a sense of direction and purpose in life. Reflecting on what gives you meaning and what makes you feel energised, excited, connected and motivated can show you what your life values are. Then, you can start your day by journaling about how you will live by these values today. 

At the end of your day, you can reflect on how well you have lived by those values, and what you might do differently or maintain. Knowing your values can also shape your decision-making. Whether it’s about how you will spend your time, or a more significant life decision such as whether you should change your job, journaling about the pros and cons of your decision in alignment with your values can guide you.

Supporting Your Therapy Journey

Lastly, journaling can be helpful between therapy sessions. Spending time to reflect on and make notes about your experience of therapy can help you further consolidate your gains. For example, you can journal about the ideas or insights that were most helpful to you, your emotional experience during the session, the homework or skills you want to practise between sessions, and what you might want to bring up in your next session. 

Journaling can also be helpful as a way of keeping track – whether it’s about our feelings, symptoms, or new habits. Tracking is a way of maintaining accountability and self-care through regular check-in. Further, tracking can help you and your therapist understand your symptoms better and identify triggers to changes in your feelings and symptoms. This can also help you and your therapist to identify barriers and enablers to your new habits.

Journaling is a Powerful, Accessible Tool

Clearly, journaling is an inexpensive and accessible tool that delivers powerful benefits to how you experience your everyday life. So, consider starting journaling as part of your mental health care today!

Practical Skills, Psychology HelpDishan Senaratne