Journaling is one of the main ways I work out my emotions. It lets me make connections in my mind between events--meaning I can see the consequences of my own actions a lot easier, and I'm also better able to identify red flags in hindsight. This is useful in the present--I know sooner when I need to modify a situation--and in the future, because I can identify them when they first pop up instead of weeks or months after the fact.
Journaling has also been shown to have positive mental effects. One study by Michigan State University found 'expressive writing' frees your mind from worrisome thoughts and allows it to focus on other things. Another study by UCLA found that writing about your trauma can make your thoughts feelings about it less intense.
How do you start journaling?
All you need to start journaling is a piece of paper and writing utensil (or a computer), and a method. There are so many different ways to journal, I could go on for days, but for now I'll focus on my two favorites: brain dumps and guided journaling.
A 'brain dump' journaling session is when you set a timer and just write whatever comes into your head. You don't worry about spelling, grammar, punctuation, or if what you're writing makes any sense. You just pour out your feelings and thoughts and make sense of it later. This kind of journaling has the huge advantage of unlocking thoughts you didn't even realize you were having.
A guided journaling session is a bit different than a brain dump. With this method, you start with a prompt, usually a question, and write about that. It may be something as simple as, "Write about something you're grateful for today." It could also be a lot more complex, depending on what your goals are.
Journaling Prompts
Here are some journal prompts to get you started:
"When you can't find the sunshine, be the sunshine." What's one way you can be the sunshine this week?
Think of one person who, at any time in your life, was a role model. What did you like or respect about them? How did you want to be like them? What can you do today to live up to that?
"Be patient and tough; some day this pain will be useful to you" (Ovid). Is there a way you can make the pain you're feeling now useful to you? If so, how?
"So often in life, things that you regard as an impediment turn out to be great, good fortune" (Ruth Bader Ginsburg). Look back and think about a time what you thought was an obstacle ended up being for your good. Is there a situation in your life now where that may be the case?
"Build your weaknesses until they become your strong points" (Knute Rockne). What's one weakness that has been a real problem for you lately? What's one step you can take this week to make it a strong point?
More Journaling Prompts
If you're looking for more guided journaling prompts, you're in luck! I recently published a guided journal, and it's now available on Amazon in both soft and hardcovers. With a month's worth of prompts, it will help you defeat anxious and depressed thoughts, and cultivate a more positive outlook on life. Click the image below to learn more!
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