I’ve been journaling for most of my life. It hasn’t always been consistent—I go through phases where I write almost every day, and then there are times when my journal collects dust on the nightstand. But one thing is sure: my journal is the first thing I reach for when life throws me a curveball.
For me, journaling isn’t just about getting my thoughts out—it’s about making sense of them. There’s something transformative about seeing your emotions in black and white, laid out on paper. Most of the time, I write in a free-flowing manner. No worrying about grammar or punctuation (sorry, Mr. Duprat!). I just let it all spill out. Once I feel like the storm in my head has calmed, I read back through my writing.
This is where the magic happens. Reading my own words allows me to step outside myself and see my thoughts differently. It’s like conversing with someone wiser (also me—but calmer, post-journaling me). Sometimes, just writing helps me connect the dots between what’s triggering me and how I react. By the end, I often feel like I’ve worked through whatever was bothering me—or at least have a clearer idea of how to tackle it.
Over the years, I’ve learned that journaling is more than just a tool; it’s a form of therapy. Many psychologists agree. Dr. James Pennebaker, a renowned psychologist and researcher, has studied the power of expressive writing for decades. His studies have shown that journaling can improve mood, reduce stress, and strengthen your immune system. Writing about your feelings, he found, helps organize your thoughts and make sense of what you’re experiencing—especially when it comes to emotional trauma.
Why Journaling Works
One of the reasons journaling is so effective is because it taps into our cognitive processing. When you write, you’re not just dumping thoughts onto a page—you’re actively engaging your brain to make sense of what’s happening. It helps you identify patterns, connect triggers to reactions, and work through unresolved emotions.
Psychologist Carl Jung, famous for his work on shadow work and the unconscious mind, believed writing was a way to connect with our deeper selves. When we write without judgment or overthinking, we give our subconscious a voice. And let me tell you, sometimes that voice has things to say that our conscious mind likes to ignore!
How I Approach Journaling
When creating my journals, I wanted to share this transformative process. I designed them with prompts to help you dig deep into your emotions and thoughts, even if you’re new to journaling or don’t know where to start. Each journal includes 22 guided prompts to help you analyze your thoughts, identify triggers, and uncover the "why" behind your feelings.
For example, one prompt might ask: What patterns do you notice in responding to stressful situations? These questions encourage you to reflect and break things down piece by piece. Once you’ve worked through the prompts, there’s a freestyle section where you can create your prompts to tackle whatever life throws at you next.
Journaling in this way helps you understand yourself better and teaches you how to become your therapist. It’s a skill you can use repeatedly.
Making It Fun and Lighthearted
I know this all sounds pretty deep (because it is), but journaling doesn’t have to feel like homework. Some days, I’ll doodle in the margins or write as if I’m sending a letter to my future self. Other times, I pretend I’m ranting to an imaginary therapist who nods sympathetically and says, “Go on, you’re so insightful.”
The point is to make journaling work for you. There’s no right or wrong way to do it. Some people use apps, others use fancy notebooks, and I’ve been known to scribble thoughts on a napkin in a pinch.
The Science of Recovery
Writing about your thoughts and feelings has been shown to calm the amygdala, the part of the brain responsible for fight-or-flight responses. By engaging your prefrontal cortex (the rational, problem-solving part of your brain), you’re rewiring your neural pathways to process emotions more healthily.
Research published in the Journal of Clinical Psychology shows that expressive writing can even reduce symptoms of anxiety and depression. And if that’s not a reason to grab a pen, I don’t know what is!
Your Journey, One Page at a Time
Whether you’re a seasoned journaler or just starting, remember that journaling is your space. It’s a judgment-free zone where you can vent, explore, and grow. Start small—write about your day, your dreams, or that annoying thing your coworker said. Then, when you’re ready, dive deeper into thought patterns, triggers, and recovery.
Trust me, you’ll see yourself in a new light once you connect the dots in your journal. And who knows? You might discover the answers you’ve been looking for were within you all along.
Now, grab a pen (or keyboard), and let’s get writing!
Continue Your Healing Journey:
Disclaimer: Journaling is a powerful tool to support your healing process. The CBT exercises in Journals to Healing journals are intended to help you analyze and reframe your thoughts as part of a personal growth journey. However, these journals do not replace therapy or professional help. If you are experiencing intense emotions or feelings beyond your control, please seek professional assistance. Resources such as the National Suicide Prevention Lifeline (988) and Crisis Text Line (Text HOME to 741741) are available 24/7 for support. Remember, reaching out for help is a strength, and healing is a process.
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