What Is Journaling And Should I Do It?

The older I get the more I realise the ebb and flow of life in all its glory is magical yes but also pretty messy.  Modern life increasingly dictates having little to no pockets in our day where we can take a beat and acknowledge all that we are in all our messy human glory. I have an unhealthy addiction to my phone and on those darker days I often fall into the trap of reaching for it more than usual to fill some sort of void or mindlessly distract me from what is really going on in my mind and body. Never more so than when I was pregnant and anxious or just had one of my babies and riding the newborn wave. The relentless responsibilities you face can feel overwhelming.  If this resonates with you could it be time to put the phone down and seek a bit more clarity and create time for reflection?

Something that has gained popularity recently is journaling. In this article, I’ll take you on a whistle-stop tour of the various forms of journaling to understand its potential benefits, how I've found it useful over the years and why incorporating it into your weekly routine could be good for your overall well-being.  

What is journaling?

Journaling is a way of reflecting on your thoughts, feelings, experiences, and observations. It can take various forms, including 

• Freeform writing:  Simply writing down how and what you feel in a notebook 

• Gratitude journaling: Where you concentrate on the things that have given you pleasure and for which you feel thankful for  

• Bullet journaling:  Writing lists with bullet points and headings

• Art journaling: Drawing, cutting out pictures, taking photos.

It can be a valuable tool for self-expression and self-discovery. When you put pen to paper (or fingers to keyboard), you engage in a process of introspection that allows you to explore your thoughts and emotions in depth. This act of externalising your inner world helps you become more self-aware and gives you insight into your behaviour patterns, beliefs, and values. 

For me I liken it to my experience of counselling over the years where I brain dump my deepest darkest feelings and thoughts and even if there is no clear solution or outcome I feel lighter for having shared it. The act of getting out of my head feels massive. Journaling becomes a safe space for processing difficult emotions and experiences. Over the years and especially through motherhood this has been hugely beneficial for managing my stress, anxiety and depression.  

Another benefit of journaling is using it as a tool to help you maintain clarity and focus as it encourages mindfulness and reflection.  Just the act of organising my thoughts on paper has helped me to think more clearly around situations. I have recently g​ot into the habit of writing down my goals, priorities, and action plans every new and full moon (every 2 weeks) this provides me with a bi-weekly routine that gives enough space in between to notice progress and change but regularly enough so that it is a habit. 

It also allows you to track your progress over time. By reviewing past entries, you can gain valuable insights into your personal milestones, concerns and achievements.  It enables you to set intentions and goals for the future, creating a roadmap for personal development. Whether you're trying to establish new habits, overcome obstacles, or celebrate your achievements, journaling can serve as a powerful tool for self-motivation and accountability. 

Gratitude journaling

During the Covid lockdown while struggling with anxiety I worked with a wonderful life coach who really encouraged me to take my brain dump journaling a step further and begin ‘gratitude journaling’.  This form of journaling focuses on expressing gratitude for the good things or blessings in your life and has gained widespread popularity for its positive effects on mental well-being. Research has consistently shown that it can lead to increased happiness, optimism, and life satisfaction and reduce symptoms of anxiety and depression. By regularly documenting the things you're thankful for you train your brain to focus on the positive aspects of your life even amidst challenges and when riding out darker times. Research suggests this shift in perspective fosters resilience and helps to navigate adversity with more confidence. Personally this form of journaling has had the biggest impact on my mental health and when I fall off the rails and it drops out of my routine it’s not long before those negative paths and thought patterns start to take hold again. 

If reading this article you’re thinking you don’t have time, your day is already full etc etc gratitude journaling is a good place to start as it only takes 5 minutes out of your day and let's be honest we all have 5 minutes. Every morning write down 3 things you are grateful for. Now let me be clear some days I really struggle with this as my anxiety is knocking at my door trying to get my brain to spiral and on those days it’s as simple as ‘I am grateful for my first cup of morning coffee because I love the taste’ (I know, I know coffee and anxiety don't mix but thats a whole other article) but over the years this practice has helped me take a moment to acknowledge and be thankful for friendships, experiences, opportunities and so much more. It has reminded me I am not alone, I have lots to offer and have so much to be thankful for.  

Give it a try!

So why not give it a try? Start small. If you’re anything like me you’ll enjoy treating yourself to a special notebook and pen (I LOVE a stationary shop!) Experiment with different journaling techniques, and see what resonates with you. Whether you journal daily, weekly, or sporadically, the important thing is to make it a consistent part of your routine. Like me you may find that journaling is not just a hobby or a pastime but a powerful tool for self-discovery, growth, and empowerment.

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