The idea of journaling; recording your experiences, ideas, or reflections; has been around since the beginning of time. If you think about it, all historical records started out as journals kept to document what was occurring from day to day. In the 1960s people began to realize the benefits of journaling in regard to mental health and started to implement it along with counseling.

In general, journaling can act as a symptom tracker; help prioritize fears, worries, and problems; help gain control of emotions; and encourage positive self-talk. Having a place to write down thoughts, goals, and emotions can help discover negative thought patterns, connect thoughts to feelings to actions, and improve mood and quality of life. More specifically, journaling can help manage anxiety, depression, and stress.

A person struggling with anxiety might find that keeping a journal can help with discovering what makes them anxious; also known as ­triggers. It can clear the mind and release any pent-up anxiety from the day. Journaling can help by encouraging the release of negative thoughts and keeping track of different thought patterns in order to recognize harmful thoughts. Recognizing these harmful thoughts can be beneficial because it will allow the writer to focus on changing these thoughts which could result it in a decrease of anxiety symptoms. Utilizing a journal to help track triggers and symptoms could make the writer feel more in control of their anxiety.

Journaling allows a person struggling with depression to let out negative emotions they are feeling. It can also create a buffer between negative thoughts and a sense of well-being as well as create a more positive frame of mind. Journaling for depression compliments many other forms of therapy as well and should be used in conjunction with them.

A person struggling with stress management might discover that journaling is a great way to explore their emotions, release tension, and examine their thoughts as well as shift their perspective. Keeping a journal for stress management can also stop the writer from ruminating on certain events and promote action instead by planning options and considering multiple outcomes.

So why does journaling work for dealing with mental health issues? Journaling can be very beneficial if it makes the writer step back and evaluate their thoughts, feelings, and actions and brings these things into alignment with the writer’s values. It is also beneficial if it converts the negative energy into positive creativity and growth. The writings should always be reflective, introspective, and intentional. This way there is a greater chance for the writer to experience an increase in awareness and insight and to further develop their sense of self. Journaling can be harmful if it is making the writer be an observer in their own life, focusing too much on the negative things, or is making the writer live in their head too much.

One way to get started and ensure that the journaling is beneficial and not harmful is to remember WRITE.

Whatever

The first step in this method of journaling is to decide what you want to write about. Remember to write for yourself and write about whatever feels right for that day. Do not feel like you have to write about a certain topic if you feel you are not ready for it.

Review, Reflect

The second step in this method is to review or reflect on the writing. Try to give yourself enough time to reflect on the event you are writing about and how it may connect to other areas in your life.

Investigate

Next is to investigate your thoughts and feeling through your writing. Do not be afraid to explore your thoughts and feelings, remember this is your private journal to be used to increase your understanding of yourself. Write down all of the emotions you experienced during the event that you are writing about.

Time

Next is to time yourself so you are writing for a consistent amount of time each week. Try to write something every day, even though it might seem weird at first, soon it will become part of your routine. It can also be beneficial to write quickly to avoid writer’s block and second guessing. You should also write continuously without worrying about spelling or grammar.

End

Finally, end intentionally and introspectively. Choose a stopping point that makes sense to you and allow yourself time to reflect on the event and the writing, making sure to focus on yourself.

Some final tips would be to use your journal how you want to use it. There is no one correct way to journal for your mental health. You can use prompts if that makes it easier to get started or chose a theme for that week or month. Some people might like to try bullet journaling while other would rather just write down whatever floats into their heads. Some people may want to tear their pages up after writing on them and others may want to keep them in a safe place.

Remember there is no right or wrong way to journal for your mental health. Journaling can be used to track symptoms, explore feelings associated with certain events, and to better understand yourself.

It is strongly encouraged to use journaling along with therapy in order to change negative thought patterns or discuss the topics of writing.

If you are struggling with anxiety, depression, stress, or trauma please contact Family Service of the Chautauqua Region by calling 488-1971.