An Introduction to Journaling: The Whats, The Whys, & The Hows
“Journal writing is a voyage to the interior.” – Christina Baldwin
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What is Journaling?
Journaling is the act of writing down your thoughts and feelings to get them out of your head and onto paper and provides a means to track and understand them more clearly.
Or, more simply put, journaling offers a way to release, record, and reflect upon your thoughts, feelings, and experiences.
Why Journal?
There are countless benefits to journaling. Here are just a few.
You can journal to:
- Gain clarity
- Create order out of chaos
- Reduce stress
- Cope with depression
- Manage anxiety
- Gain control of your emotions
- Process grief
- Improve your overall mental health
- Boost your physical health
- Strengthen your immune system
- Heal faster
- Make better decisions
- Improve relationships with others
- Manage change
- Solve problems
- Gain perspective
- Express gratitude
- Improve your memory function
- Clear your head to sleep better
- Capture memories
- Track patterns for improvement and change
- Learn from your experiences
- Achieve goals
- Explore your creativity
- Understand yourself better
How to Journal
The only rule to journaling is there are no rules. However, here are some guidelines that can enhance your journaling experience:
Date your journal entries. When reviewing your journal over time, this provides a chronological context and aids in identifying cycles, patterns and trends.
Focus on the process, not the product. Write quickly and don’t worry about spelling, grammar, penmanship, or the quality of your writing. Journal writing is not meant to impress, its purpose is to provide a means to express and reflect upon your thoughts and feelings.
Establish a routine. As with any endeavor, the more you put into it, the more you get out of it. Establish a writing routine that works for you. Decide when and how often you want to write and commit to your plan. Try writing around the same time each day to reinforce the habit. Create a conducive environment in which to write (comfortable seating, appropriate lighting, soothing music, a warm drink, etc.)
The “Nuts and Bolts” of Journaling
Tools:
While there are a wide variety of journaling supplies on the market, all you truly need to get started is a pen and a notebook.* The choice is yours as to what size notebook, what type of paper (lined or unlined), and what kind of pen to use. Experiment to find what works best for you.
* Journaling on a computer is an option; however, the physical act of writing, the holding of the hand and pen, helps you achieve the maximum benefits of journaling. If you would prefer to write on a phone app or computer, you can conduct an internet search to find the options right for you.
What to Write:
While journaling does not require a specific format, there are many journal writing techniques and methods to choose from. For example, you can choose to free-write, which simply involves picking up your pen and writing about whatever comes to mind, or you can begin in a more structured manner by selecting a writing prompt to help you get started, such as “Right now, I am feeling…” (Other techniques and methods will be explored in future posts.)
To get the most out of your journaling efforts, make it a point to explore and engage in a variety of journaling techniques and exercises to find the ones best suited to your preferences and needs.
Journaling is an empowering and enlightening experience as well as one that can lead you to find more joy in your journey. To begin to experience the many benefits of journaling, all you need to do is pick up your pen and start writing!
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