On Your Marks, Get Set… Journal!
First published with, Trigger Hub Publications, July 2021.
We all know the power of getting our thoughts and feelings out before stress and anxiety take hold.
In recent years, especially during the nightmare of COVID, more of us have put pen to paper and taken up journaling! But why?
For me, it started in 2017 after a breakdown. In order to get back on track, I started to see a therapist, this is where I first heard how journaling could help. During one of my sessions, I was given homework, to write my innermost thoughts down on a daily basis. I’d admit, I was sceptical. All I could imagine was a schoolgirl swinging her legs around writing about a boy she liked... ‘’Dear diary...’’ It didn’t help my imagination adding a fluffy pink pen and matching pink slippers.
Surely, this wasn’t for adults!?
Still, with nothing to lose I gave it a go. Leaving the therapist's office and it began. Opening notes on my phone, my fingers started to type. It was a great introduction to this newfound coping strategy.
However, it didn't last long. Basic journaling was a part of my life for a year until I convinced myself ’I’m just too busy for this’
A few note pads were used and more often than not, my phone was the pen and paper. I seem to lose interest, maybe I wasn’t invested enough?
Roll on 2019 and things took a turn for the worst. Depression and anxiety crept back in. Not to mention my OCD ‘obsessive-compulsive disorder’ hitting me hard. All of my issues were back to team up and ruin everything.
There was no way another breakdown would take control! This time I would make an effort to help my mental state and stick with it. My first plan of action was to slow down and learn about mental wellness. To expose my mind to more positivity in the world. It’s so easy to focus on the negative, and just as easy to forget that life is a gift.
Scrapping TV and putting my devices aside, I began to read. In Praise Of Shadows, an essay on Japanese aesthetics by Jun'ichirō Tanizaki was my first book. The reason for this choice? To read something beautiful that would spark my imagination. It may not be directly related to wellness, but it was the perfect option to see the world through such stunning literature.
Next? Alan Watts, The Way Of Zen. A thought-provoking read that left me feeling calm and wanting more from life.
My newfound love for learning was underway. This led to studying mindfulness, mental health awareness, and teaching myself about the many mental health problems 1-4 of us will face.
As I learn more, I started to realise why keeping a journal is so beneficial. It not only helps us organise our thoughts, but this simple tool allows us to go back to basics. The act of writing on a piece of paper is strangely relaxing. We find ourselves being truthful and opening up more.
Bullet journaling is a great starting point. This very simple format is a way to monitor our mood and plan. This helps to free the dreaded ‘Monkey mind’.
I tend to do this throughout the day, labelling my mood from 1 – 10 followed by gratitude.
Mood 7 – I'm feeling stressed but I am okay
I am grateful for the fresh breeze and quiet
In November 2020 my focus switched from a little notebook to using Word. I felt past events were being suppressed, so I began to write. Delving deep into my emotions with the hope I'd have a better understanding of why I've struggled so much. It did feel strange writing in this way.
‘What if I stumble on a hidden memory’
‘What if someone found my words and judged me’?
Still, I carried on unleashing my thoughts from past to present in 2000-word documents. I cannot explain how much this helped!
As we write, we can expose ourselves to triggers. But this allows us to get it out, accept it, and in many ways, let it go.
Everything that’s bottled up is being freed!
My advice.
You’re never too old to learn.
Reading, writing, and being inquisitive are all great coping strategies!
Start with jotting down your thoughts, good and bad.
Do this first thing in the morning and before bed for a winning formula.
Always end on a positive note.
Getting our emotions out through writing can be done anywhere and costs nothing! We don’t need to be the best speller; The grammar police won't care if the odd comma is out of place. This act is to help you! Grab a pen and paper and see how you get on?
Remember, be open with your words. Have no fear of being judged. This includes judging yourself.
