Keeping a journal can be very beneficial for your mental health, but not all journaling gives you the benefits you’re looking for. If you want to make the most out of your writing time, try these tips to make sure your journal is a therapeutic part of your day.
Know your focus. Journaling for therapy benefits is different from simply keeping a daily diary. Dedicated therapy journals should focus on the issue you’re dealing with. If you’re trying to be more outgoing to improve your dating life, your therapy journal should focus on your thoughts, feelings, and dreams about dating as well as reminiscing about past dates, family attitudes about dating, and your ideal dating life.
Keep it secure. One of the major drawbacks of traditional journaling is that your intimate details are open to the world. Whether you lock it up, hide it away, or use a private online journal, it’s important to keep things secure. Journaling for therapy is most beneficial if you can be completely honest and get everything out, but you won’t want to do this if you’re worried about someone else getting access. Find a secure place to keep your journal so you can get the most by being the most honest.
Stay in the habit. Just like traditional therapy is most effective when you go weekly, therapeutic journaling is most beneficial when you practice often. Regular journaling is the key to noticing trends in your thoughts and emotions. This is most important if you’re using journaling to help track depression or anxiety. The more you can observe yourself and your processes that might be fueling your negative emotions, the easier it will be to learn how to interrupt those processes and overcome the cycle.
Check in with how you feel. For the most part, therapeutic journaling is highly beneficial. But if you notice yourself feeling more angry, tense, or sad after you spend time writing, you might be using your journal time wrong. If your journal is just a repeat of the negative thoughts, feelings, and experiences you had in your day, it might easily make you feel worse by the end. This is a sign you need to change up your focus. Instead of writing down why everything is the worst, use your journal space constructively to challenge your negative thoughts and reframe them to something more positive and helpful.
Was this helpful? Look out for future series on journaling tips just for anxiety, depression, parenting, and relationships!