Journaling for Wellbeing
Journaling is a great way to let go of whatever is going on inside. It’s a therapeutic tool used to support mental wellbeing, aid pain management and even improve sleep. The applications of this technique are far and wide, making it a tool you may want to incorporate into your own wellbeing journey.
I’ve been using journaling to improve my sleep, manage my migraine pain and to shine a light on my mental health, helping me catch those negative thoughts before they become my reality.
How does Journaling for Wellbeing work?
Journaling is essentially getting out whatever is running around inside our heads. It does not need to be in written format, and no one else needs to know what we’ve communicated.
By talking or writing it out we are allowing the free flow of our emotions, rather than suppressing them. Essentially when we write, we are using the left side of our brain to articulate abstract feelings such as emotions in a verbal format. This engages the brain in a challenging manner leaving the right side of the brain free to make the lightbulb connections and suggestions we didn’t know were there.
Chronic pain can be linked to keeping our emotions in and not expressing them. Think about if you have a migraine or other pain flare-up, is it a result of not speaking your truth, or is this a contributing factor? Writing it out gives us the outlet without a direct confrontation allowing us to gain some clarity and perspective on the situation. This is where journaling for wellbeing becomes a tool in the management of migraine and other chronic pain related issues.
How do I get started?
Sometimes I record my inner thoughts while driving home at the end of a stressful day. There are great apps to record audio and it often helps to say these things out loud. I also enjoy repeating positive affirmations while heading into a busy or stressful day. These have not involved a pen and paper but using an audio recording app on my phone. However I have found that writing brings the best benefits for me. I like to write before heading to bed in the evening. But it’s important to select a time that suits your routine.
Top Tips
- The Diary – this is a bit of an entry point level journaling suggestion. Writing in free form about your day, thoughts, worries and emotions with no real structure or goal. This is a great place to start forming the habit and to notice some benefits of regular writing.
- Using a prompt – this is where we work in a focused manner, offering the thoughts an organised structure. A great place to start working through specific issues such as stress in the workplace or managing grief.
- Lists – The key here is to keep writing and then have a look back at the end. Reflecting afterwards offers the opportunity to notice links and to view ways to move forwards.
- Unsent letters/emails – This is a great way to get those feelings out. To say the things you would never mention aloud. You might be surprised how you feel at the end of this one.
- Future biography – I like this one and have used it a few times. I like to find a random page in my journal and write there. Imagine your life 5, 10, 15 years from now and consider how it feels to have the perspective of time. Write to your present-day self with words of encouragement, wisdom and reassurance that this too shall pass. This one is also nice for manifesting your future.
Next Steps
Journaling for wellbeing is a wonderful tool to have with you on your healing self-care journey. It’s portable and offers the chance to engage the brain to support your wellbeing. Try a short yoga practice, such as this one for a lower back release, or a guided meditation before journaling. By moving the body we can decrease physical discomfort, creating space to tune into our inner wisdom.
