Journaling is a classic coping skill that allows you to identify and reflect on your feelings. Having insight about your feelings and what is causing them is a good base when looking for other coping skills to incorporate in your life. Journaling gives you time to express yourself without judgment from others.
How do I start?
You’ll need to find a way to document your journaling. This can be electronically typing or physically writing. It is most helpful to identify one place where you want to write journal entries like a composition notebook or on a word processor such as google docs. It is also important to dedicate a time where you will journal and a goal of how long you want to journal for. An example would be writing for 20 minutes after school every day. This will help keep you accountable as well as help you create a habit of journaling every day (MHA 2020).
What do I write?
There are no rules when it comes to journaling, it can be structured or unstructured. Structured journal prompts are easily accessible through a simple google search. Here are some examples of journal prompts from the National Alliance on Mental Illness (Fish 2020):
Describe your perfect day.
Discuss 5 things you wish others knew about you.
Write one paragraph about what made you happy today.
Identify three short-term goals and one long-term goal.
What is a self-care strategy you've always been curious about trying?
Journaling can also be used as a way to keep track of your habits, emotions, goals, etc. This can help visualize your goals over a period of time and what you could improve upon. A bullet journal may help keep track of these by using tables.
Visual Journal ideas: https://littlecoffeefox.com/13-bullet-journal-spreads/
Unstructured journaling gives you the feeling to express yourself with no boundaries. Some like to include art as a part of journaling. Letting your thoughts flow into your journal allows you to process and let go of negative feelings.
Your journal is meant to be personalized just for you. We all have good and bad days and it is important to check in with yourself and reflect.
What to use: You can either use a notebook or buy a journal from Walmart, Target, 5 & below, or anywhere they are sold.
Remember: Your journal is for you and you only so don’t be afraid to go all out!