The world of mental health is always evolving and seeking new ways to understand and cope with emotions. However, throughout this ever-changing world, journaling has remained one of the best tools to be used in managing mental health symptoms. Journaling is a timeless tool that offers a confidential, judgment-free zone to explore and heal during the individual mental health process. It’s like being able to have a one-on-one conversation with yourself, while maintaining a space that promotes vulnerability and authenticity.
Why journal?
Have you ever felt uncomfortable in a particular situation, and you did not feel comfortable voicing it to another? Journaling provides the opportunity for you to express and explore your feelings much more authentically without the fear of judgment from another. When life becomes too overwhelming, your journal can be an outlet for everything you’re experiencing.
Now, if you’re new to writing, or perhaps you really do not know what to write about, you can use these prompts to help guide you. Start with one of the specific topics below and then allow yourself to free write whatever comes to mind. You may be surprised at how effortlessly the thoughts start to flow and it helps you think in a different mindset. For example, let’s say you’re faced with workplace difficulties; career-centered prompts might provide you with the necessary topic to guide your thinking and help problem solving to occur. If you are looking to work on finding more gratitude in your life to build more positive emotions, there are journal prompts to help you do that too.
Kickstarting your journaling journey
- Choose Your Canvas: Finding an eye-catching journal or writing space can be significantly helpful. A vibrant notebook that resonates with your personal life can be a motivating factor in influencing you to journal. Perhaps it is a bedazzled book with many colors, or it could be a light blue sky colored book with an inspiring quote. The importance of it is that you pick what appeals to you the most.
- Time it Right: Consistency is the driving factor for forming positive habits, like journaling. Pick a time that you can carve out for everyday journaling. Perhaps you are more a morning writer, as you’re sitting by the window watching as the day starts. Or, you could be a night writer, where your idea of winding down for the evening includes taking your journal while in bed and writing about the day’s events.
- Embrace Authenticity: When you’re journaling, it is important to remember that this is your safe place. There is no judgment here. So, allow yourself to remain true in your words and write whatever comes to your heart and mind.
Your guiding prompts for mental health:
- What is something that you have been very happy about recently?
- Over the past month, what has your mood looked like?
- If you could pinpoint the stressors in your life, what would they be? How would you know they were no longer stressing you out?
Gratitude centered:
- Identify five memories that bring a smile to your face. These can be small memories, or large ones.
- Look around your living space. What are three things you can identify that make you happy?
Discovering self:
- What does your identity look like? When you think about yourself, what comes to mind?
- What was a recent decision you made that turned out to be very beneficial for your life?
Combatting anxiety:
- What are three “what if” thoughts that you have that are causing you to worry? Write them down and then reframe them into a more positive scenario.
- Make a list of things you need to let go of and then write down what is making you hold on to them.
Celebrating self-love:
- Write a letter to yourself expressing your gratitude and love for you.
- Write down a memory of a mistake you made at one time and then write about forgiveness for it.
As we start to venture on our journey towards a healthier well-being, journaling can serve as a powerful tool to foster self-awareness and authenticity. As you start journaling, remember that you are granting yourself the gift of clarity and understanding, which is a strong leap in improving your mental health. Every memory you visit, each word you write, and thought you reframe, you are taking a step closer to harnessing more control over your emotions and your mind. It does not matter if you are a seasoned journalist or this is your first time, remember that this personal narrative is a sanctuary for your mind and a place for your heart to find solace.