What’s the Deal with Journaling?
This week, the topic is a brief breakdown of why myself and so many other therapists so often and passionately recommend journaling and writing exercises. I apologize for missing last week’s newsletter. I was not able to pull together the content on the topic of writing in the way that I had hoped. How ironic! You might be someone who openly embraces this part of your process, and most likely started journaling long before a mental health professional suggested it. Or, maybe you’re a little ambivalent, unsure of why it’s so popular, but curious. For others, writing is really not your thing and that’s of course okay too. There are so many wonderful mediums of self expression, and writing is only one option. I choose to maintain a journaling practice for myself and recommend it so highly because it’s economically accessible, adaptable to not only different people but also different moods and schedules, and is a tool for expression that also provides physiological benefits.
Writing promotes self-awareness, self-expression, and emotional release and regulation. When you write freely, knowing that no one will read your words and you are free of any external judgment, you may find yourself writing words that you didn't realize were true. It may be that there is only one part of you that believes those words to be true, and that other parts of you may even be working to negate them. The beauty of this type of writing is that you don’t have to commit to any one narrative. You are free to express what each part of you is thinking or feeling without facing the consequences of what may happen if you were to say the words out loud. The parts of your body and mind that had been working to hold this content, or to make sense of it, can rest. Oftentimes when we think of a mind-body intervention, we think of something like yoga, but writing and releasing what we feel also encourages a mind-body connection and release.
I like to think of journaling on a spectrum or continuum. There is a lovely illustration of this on the sixth page of this PDF document (I didn’t create it, but have learned from it). The illustration depicts a ladder, and the steps on the ladder represent different types of writing exercises. As you go up the steps of the ladder, the writing moves from more structured to less structured. The higher steps on the ladder are forms of writing that are more open ended and less guided. Every rung of the ladder has unique benefits, and different days or moods might call for a different rung. Just like you might have been taught in a yoga class, if you notice yourself feeling worse -- more anxious, worse about yourself, or more confused -- it’s a good idea to take a step back and use a more structured way of writing or to be finished with writing for the day. Just like you can always modify a yoga pose or take child’s pose at any given moment, you will get the most from writing when you’re choosing a method that best fits your needs for the day.
One of the myths about journaling is that the longer you write, the more beneficial the exercise will be. In fact, sometimes writing for too long can allow your mind to repeat cycles or spirals you are most prone to. A good place to start is to set a timer for five minutes and write for just that short time. It can be amazing how much incredible content can come out of just a few minutes! Another structured way of starting can be to start with a “sentence stem” such as, “my favorite part of today was…” or “one thing I did not like about today was…” and complete the prompt in just one sentence.
One of my favorite techniques from the middle rungs of the ladder is to write an “unsent letter.” This letter could be to anyone in your life either past or present who you feel unresolved feelings towards. Some common examples are to write to a partner, a family member, a coworker or boss, or to a friend. This is an opportunity to give an uncensored version of your truth and express all that you have been holding in or mulling over without facing any external consequences. The emotional risks of this type of writing are increased since the content may be incredibly activating. You may feel anger or heartbreak, and it’s really important that you only take this type of writing on when you feel well resourced both internally and externally. If and when you’re ready, you can add to this exercise by adding scripted dialogue between yourself and this person as you would imagine the conversation to go.
At the very top of the ladder, you will see free writing. This means writing without any time limit or topic in mind. You may already engage in this type of writing, and if it’s already working for you then that’s great! I find that many times this is the only rung on the ladder that most people know about, and can be a really intimidating place to start. Of course, talk to me if you’re wanting to explore which types of writing exercises might be best for you. You can click here to sign up for a free template for a structured, daily writing log that is meant to be completed every day for at least one month. You can click here for a 30 day writing journey that takes you through a different prompt every day. There are also countless guided journals you can buy, and many are focused on a specific topic. I love that there is such diversity of support available regardless of where you might want to start on the ladder!
Self-reflection:
Which parts of the writing ladder are you most drawn to? Which parts have you tried before, even if you didn’t label it using the same language?
How has journaling or writing served you at various points in your life?
Can you think of examples from elementary school, middle school, high school, and adulthood?
Is there anything about journaling that intimidates you (for example, fear of doing it ‘wrong’)?
Where does that fear or anxiety come from?
What message of self-compassion can you send yourself?
Are you interested in setting a personal writing goal for yourself? If so, get specific about what you’re asking of yourself.
Some examples may be: journaling every day for 30 days, journaling 5 minutes a week, or journaling 3 days a week.
What differences do you feel in your body after taking time to write?
In your breathing pattern? Heart rate? Tension in your muscles?