Journaling can help control symptoms and improve mood by helping you prioritize problems and be aware of your self-talk. Tracking symptoms by journaling can help you recognize triggers and learn better ways to control them. Journaling can help you to let out emotions as well during heightened states which might be better served on paper than being spoken out loud. Through journaling we can gain self-confidence, improve communication and writing skills, reduce stress and anxiety. It also helps you find inspiration. While some people journal for hours and pages on end, mental health benefits are seen with just fifteen minutes a day, three to five times a week. So, no matter how you want to journal, know that you don’t have to give up all your time for it to beneficial. Here are some types of journaling so you can decide which might be for you and try a few!
Reflective. One of the most uses of journaling where reflection and emotional processing takes place. This can be an overwhelming type of journaling to do when starting off so we suggest using journaling prompts to help you get started. Our social media posts updates and posts journal prompts from time to time so be sure to follow us there - link below.
Daily. Much like when we were children and had a daily journal, this can be beneficial as adults as well. Used to account your day and what happened to you as well as your thoughts about that day.
Art. Using any means necessary, drawing, pasting photos like a vision board, etc. this type of journaling is a good space to explore your creative side and passions.
Visual. This is also called illustrated journaling. Like art journaling you can use any method of creation but unlike art journaling, which is a bit more abstract, visual journaling is using art to daily journal about your day or with using a prompt.
Stream of consciousness. This is one of my favorites when I don’t have a particular thing to discuss but my mind feels overwhelmed. In this type of journaling, you just free write and see where it goes. One tip with this kind of journaling – set a limit, especially if you suffer from anxiety. Maybe 3 pages. 20 minutes. The reason for this is stream of consciousness can cause more anxiety by allowing you to ruminate on a particular thought for too long adding to your anxiety.
Bullet. Probably one of the most popular pins on Pinterest and photos searched on the internet. You can use this journal to stay organized, keep a calendar, or a place to reflect. I am always enamored by the photos of people’s bullet journals – if only I were that artistic and creative.
Gratitude. Another one of my favorites. Research shows that people who practice daily gratitude experience higher levels of happiness and physical health. I like to do this nightly as it allows me to focus on the good in the day vs anything that went wrong. Practicing gratitude throughout the day can be beneficial to keep an improved mood throughout the day.
Travel. Put the phone done and instead of taking a thousand selfies or photos of your vacation, pick a day to write about it. You can use this page to place one photo, write about the trip, and maybe place mementos from the trip, such as a ticket for a train ride, show, etc. on the page as well.
Nature. Let your imagination and observational skills lead you on a day adventure and write about it as you go. Draw a unique tree, or flower you see as you walk around. Describe the smells, feels, and sights you see. You don’t need to be a perfect artist to enjoy sketching what you see and find beautiful.
Food. While you can use this to just track what you eat, you can also use this to be a mindful eater. In a day in age where most people eat their meals in front of the tv try this journal prompt for something new. Shut the tv off. Look at your food. Describe it’s colors, smells, the cooking process and as you taste each bite describe what that’s like. Did it start sweet and as you chewed it became salty? Did it feel nourishing? Make your mouth pucker. Be mindful about the fact you are eating to nourish your body and maybe what means to you.
Journaling Prompts: https://www.instagram.com/p/Cpq0j58prRo/
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988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline): 988 for English or Spanish, or Lifeline Chat
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