You might have kept your diary in grade school. It was like everyone had a friend or classmate who kept it. In this diary, you wrote down what happened at school that day, how fun it was playing with your friends at dismissal, or how your crush smiled at you in the hallway! It was your safe space where you could confess your fears, worries, and sadness without judgment.
For adults, balancing obligations at home, careers, and personal life can be frustrating. You start noticing more of your emotions and bodily sensations. Writing down how you feel allows you to navigate through your thoughts better.
When struggling with anxiety and depression, this journaling practice helps you process your emotions better, prompting you to be more present and aware of your surroundings.
A Record of Days
Like a personal diary, Journaling is the simple practice of writing down one’s day-to-day events. They take on different purposes. For many, keeping a record of their thoughts allows them to process stressful and traumatic events. Journals may even serve as an archive of one’s finances, problem-solves, to-do lists, and even grocery lists!
Fruits of Journaling
Inspired by modern celebrities such as Emma Watson, Jennifer Aniston, and Lady Gaga, who admitted to having their journal, I have committed to journaling every evening since February.
Writing down even the most unremarkable events of the day has made me more present and mindful of my thoughts. And I have seen the powerful effects journaling can do on a person:
Vulnerability. Most people get acquainted with their deeper selves when they start creating a record of their thoughts and experiences. They start noticing their triggers, blind spots, and even superpowers! Writing down even the slightest joy, pain, and anger in your journal gives you the chance to understand yourself better.
Release. As another form of self-care, journaling allows us to release every emotion. We don’t stop thinking about what thoughts to include or filter out. Journals are personal, giving us the space to freely express our feelings without anyone’s opinion.
Clarity. When faced with difficult people at home, school, or at work, our journals give us the clarity to meet these people. Understanding the root of our reactions prompts us to see the situation clearly and differently.
Gratitude. Looking back at your past journal entries, you may feel more grateful for having survived a tough week at work last month or even a difficult moment in your life that year. Keeping a record of events of the month, week, or day orients us to find the blessings in disguise.
Resiliency. Journaling builds a resilient mind. At times of anxiety, we journal to create a bigger picture of the situation. This allows us to evaluate what we can control and our options to approach circumstances.
In addition, journaling leads to fewer depressive episodes. In a 2007 study by Stice, Burton, Bearman, and Rohde, they found that journaling can significantly reduce depressive symptoms in high-risk adolescents.
Where do I Start?
Self-reflection through journaling is one of the most effective ways of cultivating mindfulness. It pushes you to explore the deeper parts of yourself and the reasons behind the decisions.
To help you out on your road to journaling, below are a few journal questions you can include in your journaling sessions.
- What happened today? And how did I feel?
Look back into what happened at home, school, or the office. Was there an instance when someone made you feel appreciated? How about a co-worker that made you feel rejected?
- What are my values? Do I have any limiting beliefs to work on?
Look into the values you have that dictate your decision-making and lifestyle choices. Do you have a belief that somehow limits your capacity as a person?
- Was there an instance that I could have responded to differently?
Did you react before stopping to think of a response? If so, how will you approach the situation next time?
- What habits would I like to develop? Habits I would like to break?
Evaluate your habits. Do you have habits that benefit you physically and mentally? How can you break your unhealthy habits?
- What are my boundaries?
What will you tolerate in family and relationships? Where do your boundaries lie regarding your time and personal space?
Up for a Challenge?
Mindfulness is all about being present in the moment. You notice what goes on in your head and body. From how you think to the way you act.
With journaling, you achieve this state of mindfulness. Through regular accounts of feelings, you are aware of yourself and the environment. Journaling will make you feel vulnerable, free, and appreciative of events because you evaluate experiences.
I challenge you to ask yourself tonight, “How was your day?” Through a simple self-reflection, you lead yourself towards mindful living.
