Handwritten Help: How Journaling Can Support Mental Health
What is journaling for? Why does everyone keep suggesting it? And what if you don't like writing? We'll answer all these questions and more!
Journaling generally allows you to write down your thoughts, feelings, and emotions based on situations and your life circumstances. It also allows you to check in with yourself, reflect, gain control over your emotions, reduce stress, and more, thus, overall improving your mental health. Additionally, journaling lets you look back and see your own growth, providing you with a sense of accomplishment.
Different Types of Journalling
There are many different types of journaling, and this looks different from person-to-person. Here are a few helpful examples:
Visual/Art
Focuses on art and visual forms rather than words
Formats could include pencil, paper, magazine clippings, paint, etc.
Sometimes, it is recommended to use a combination or art and words
“Unsent Letter”
If you are in a situation where you aren’t able to say what you want to directly to a person this tool allows you to get those feelings out on paper without having to send it
You can write about topics like anger, appreciation, gratefulness, forgiveness, etc.
Gratitude
Focuses on acknowledging the things you are thankful for and/or things that make you feel both happy and content
Some people choose to write a certain number of these (i.e. 3, 5, etc.) everyday
Some people also find this beneficial to complete in the morning and in the evening
Stream-of-Consciousness
This is like a brain dump - write down whatever you would like/what comes to mind and keep going until you feel ready to stop
Specifically helpful for those who are critical and/or have perfectionist tendencies
Video
Video journaling involves recording yourself responding to journal prompts or sharing your thoughts rather than writing them
It can help you reflect on the past and present as well as prepare for the future
It gives you the opportunity to go back and watch yourself and see what you looked like as well as hear about how you felt at the time, highlighting your personal growth.
Watch the video on our Instagram profile about journaling from TCC’s therapist, Sydney:
What are the Benefits of Journalling?
There are a lot of physical and mental health benefits, including but not limited to:
Providing yourself with a better understanding of your past experiences
Reducing your stress levels and managing your anxiety and fears
Encouraging reflection of the self and your behaviours
Helping you process your thoughts
Helping you problem solve
Is a form of self-expression and positive self-talk
Less of that “weight on your shoulders” feeling
Is There a Recommended Time Frame?
Ultimately, journaling doesn’t have to have a specific time associated with it! It is a very customizable tool, and you should use it to how you see fit! The longer you do it, the more grounding it can be, and therefore, can help to improve your mental well-being and have positive long-term effects.
Conclusion:
Journaling is a great tool to support your mental health. Not only can it provide you with an outlet to express how you are feeling, but it can also provide you with a sense of accomplishment. If you feel like you always have a lot on your mind and are unsure how to process it, this could be an excellent method to reflect on and process those thoughts and feelings.
Want to learn more about Journaling and how our therapists have benefited from it? Head over to The Cognitive Corner’s Instagram page!
Want to learn more about therapy options? Book a free 15-minute consultation with one of The Cognitive Corner’s Therapists today.
Resources:
Sussex Publishers. (n.d.). Discover 8 journaling techniques for better mental health. Psychology Today. https://www.psychologytoday.com/ca/blog/here-there-and-everywhere/202001/discover-8-journaling-techniques-better-mental-health
Journaling for emotional wellness. University of Rochester Medical Center. (n.d.). https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
Well, T. (2022, December 30). Is keeping a journal hard for you? try a video journal. Psychology Today. https://www.psychologytoday.com/ca/blog/the-clarity/202212/is-keeping-a-journal-hard-for-you-try-a-video-journal
