Ep. 72 Journaling is a powerful tool and can be really effective in assisting you with your mental health. It’s a popular tool used in DBT for emotional regulation. In this episode Coach Kelly Marie shares seven simple steps to help get your thoughts out of your head and onto the paper.
Whether you keep a daily journal or simply jot down notes to yourself when ideas come, this technique can have a powerful impact on your journey to better relationships with yourself & others.
Write quickly and passionately. Let the ideas flow onto the paper without dwelling on one thing for too long. Don’t worry about grammar or spelling. The goal is to get the words out!
Write consistently. You may not be an everyday writer, but having a routine to keep your journal flowing is a great strategy. When you write on a daily or weekly basis, you'll find a greater consistency to your thoughts and reflections. It can also be used to track any cycles or patterns of thought or actions in your life.
Set goals and reflect on them. Outline your most important self-improvement goals when you begin your journaling experience. Reflect on them often to determine whether or not you're taking active steps toward achieving them.
Be honest. You’re talking to you! You can be completely honest in your journal because no one else will read it but you.
If having a written journal scares you or if you are unsure if your thoughts will remain private, you can write and release! Write down your thoughts and rip up the page after you’re done. You can also try and take a picture of your journal entry and store it in a secure folder on your phone or in the cloud.
Ask yourself tough questions. This is all about you building healthier relationships. Easy questions are easy to answer. Asking yourself the tough questions can aid significantly in the reflection process.
Refer back to your past entries. When you have a bad day, look at your positive writing to ease your thoughts. When you feel lost or unsure about yourself, look back over your goals and insights to find guidance.
Choose a journal that's right for you. Select a journal that resonates within you, something that you feel comfortable and confident writing in. You can purchase a journal from a bookstore, create your own, use an app or simply collect loose pages in a binder. The right journal for you will inspire you to use it.