If you’ve been looking into self-care, there is a good chance you’ve stumbled across the importance of journaling. Journaling is a way to express your thoughts and feelings without judgement, criticism, or blame. It’s a moment in the day that is just for you. If you’ve been wondering how to start journaling but you don’t know where to begin, then this post is for you!
Before we get to the basics, I’d like to take a moment to expand a bit more on the profound impact that journaling can have on a person’s mental health. Journaling, or writing down your thoughts, can help reduce anxiety and depression while lightening your mental load. Writing down your thoughts frees your mind from the worry and stress you may not have even known you were carrying.
Journaling is part of self-care. It’s for you. Just you and no one else. No one has to see it, critique it, comment or act on it. You don’t have to wait for the “right” time or the “perfect” setting to begin. It is a personal process just for you. No more waiting! Let’s dive in. It’s really quite simple!
1. Select Your Journal
When you start journaling, you’ll need a journal and a pen. You can use anything you’d like. Grab a simple notebook or find a blank journal. You can even get guided journals where you’re given prompts about specific areas of focus.
If you don’t like to write, you could keep a voice log. If you prefer typing, create a journal on your computer.
However you choose to do it, make it something you are comfortable with. I personally favor a beautiful notebook with a smooth gliding pen. Choose what inspires you!
2. Plan Journaling into Your Day
When we get busy, we often let some things slide away. When you start journaling it’s important to pick a time in your day that works best. A time you can come to count on and look forward to. If you love mornings, set your alarm for 5-10 minutes earlier (or just skip the snooze), grab a cup of coffee and journal your thoughts for your day. You could write your plans for the day, or your thoughts on the day previously, or how you slept. If the morning works for you, stick to it.
Maybe mornings aren’t your best time. What about before bedtime? Or after work? What about the commute home (assuming you’re not driving)? Or during your lunch break? Find a time that works for you and make it a part of your routine. You’ll find that you come to enjoy this time as a moment of peace just for you.
3. Consistency
As with most good things, consistency counts. There is no hard rule about how long or how often you should journal. Start with what feels good to you. If you’d rather have a recommendation, let’s say 5 minutes, 3 times a day.
When looking back at your journaling, you may find that you felt lighter and more relaxed on your journal days. You may wish to then increase your time or number of days. The choice is yours. This is for you, after all. Set a phone reminder, log it into your calendar. Set your journaling time and don’t feel guilty for taking time for you. You deserve to make time for you. You will be a better spouse, mother, friend, and/or employee/boss, when you’ve taken time for you.
4. Start Writing
Now what? You’re sitting with your notebook and pen, but what in the world are you supposed to write down? While you can write about anything, there a several journaling categories you can choose from if you’d prefer to have a focus in your journaling.
You can focus on gratitude journaling where you center your thoughts on what you feel especially grateful towards. You could focus on reflective journaling where you process your experiences and write down your thoughts from your day. You can focus on your health or even on goals you wish to achieve.
Start Journaling Now
Journaling is your means to express yourself. It is a personal process that will evolve over time. In the beginning, don’t get bogged down with what to write. When you sit down, just go where your mind takes you. There are no mistakes. You can’t write something wrong. No one is checking your spelling or making sure you’ve written clear thoughts. You don’t even have to write sentences. If words are flying through your head, write them down! Maybe it won’t make any sense at the beginning, but with consistency and a bit of time, you’ll start to get a picture of where your thoughts are taking you.
When you start journaling, you will get to know yourself again by letting go of thoughts and feelings that you may not even have known you were holding onto. It’s also a great idea to periodically go back and read through some of your journal entries. You may see a common trend in your thoughts, or see that you’ve accomplished a goal, or that a previous worry has gone away.
The best part of journaling is that it is just for you. And while you may wish to share a journal entry from time to time, you don’t have to. Journaling is for you. It helps you find balance and calm where it may have been lacking. There is no right time, so go ahead and get started!
Therapy for Women in Washington, PA
Being a woman/mother/caregiver is challenging. It can be overwhelming to consistently put other people’s needs before our own. It’s okay to put yourself first and take some time just for you. You don’t have to live a life full of chaos and tears. If you’re feeling overwhelmed and stressed, take time for you and seek therapy. Therapy is a safe place for you to be yourself with judgement or criticism.
If you are in the Washington, Pa area and have been considering therapy, please call (724) 503-6670 or email me at admin@inthenowcounseling.org. If you have any questions or would like to get to know me a little better, you can also talk to me on Facebook and Instagram, too.
