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Journaling for Clarity: Exploring Your Thoughts and Feelings

  • Writer: Debbie Airth
    Debbie Airth
  • Mar 5
  • 3 min read

Updated: Apr 21


Writing in an open journal on a wooden table with a croissant and coffee nearby. Person wears a sweater and rings. Cozy ambiance.
"Having the courage to reckon with our emotions and to rumble with our stories is the path to writing our brave new ending." Brené Brown

Welcome back to our month-long challenge, "Cultivating Inner Wellness: A Month of Mindful Growth."


Recap and Introduction


Our last blog discussed how self-awareness involves tuning into your thoughts, emotions, and behaviours, aligning them with your values, and understanding how others perceive you. It's about genuinely seeing yourself and the foundation of emotional well-being.


Journaling offers a way to continue this journey of self-discovery by giving you a private space to explore your inner world. Today, we'll look at how journaling can improve self-awareness and inner wellness.


Benefits of Journaling


Journaling is more than just writing down your day; it's a process of emotional and mental exploration. Here's how it can benefit you:


  • Processing Emotions and Reducing Stress: Writing about your feelings allows you to process them in a healthy way. It can help you release pent-up emotions, reducing stress and anxiety.

  • Identifying Patterns: By making journaling part of your regular self-care routine, you can begin to notice patterns in your thoughts and behaviours. This awareness can help you better understand your triggers and responses, allowing you to make more conscious choices.

  • Greater Clarity and Self-Compassion: Journaling provides a space for unfiltered self-reflection. It can lead to greater clarity about your values, needs, and desires, fostering self-compassion.

  • Authenticity in Practice: Journaling allows you to be authentic with yourself on the page, exploring your thoughts and feelings without judgment. It enables you to explore and encourages you to embrace every facet of yourself. It is about honouring your thoughts, feelings and experiences.

  • Modalities and Journaling: Journaling can also be a powerful tool for therapies like Written Exposure Therapy, where we process challenging experiences through guided writing. It can also enhance the self-reflection needed for Internal Family Systems (IFS) Therapy, helping you identify and understand your different "parts."


Practical Journaling Techniques


There's no one-size-fits-all approach to journaling. Here are a few techniques you can try:


  • Free Writing: You are not being judged by what you write, so write down whatever comes to mind without worrying about grammar or structure. You just let what needs to flow out.

  • Prompted Journaling: Use specific questions or prompts to guide your writing.

  • Gratitude Journaling: Focus on what you're grateful for each day.


Here are some prompts to get you started:


  • What am I grateful for today?

  • What emotions am I experiencing right now?

  • What are my fears, and how can I face them?

  • What parts of myself am I aware of today?

  • Where do I feel tension in my body?

  • How can I show myself more compassion?


Tips for Consistency:


  • Set aside a specific time each day.

  • Find a quiet, comfortable space.

  • Start with just a couple of minutes or even just a couple of sentences. This is about beginning the journey of writing.

  • Start by expressing a feeling, name it, and write about how it feels in your body, where you feel it, and how it's affecting you. Write about your thoughts, how a thought may be running through your head, or a pattern of thoughts.

  • Remember, there is no right or wrong way to do this, so don't worry about grammar, punctuation, or spelling; just write.

  • Make this exciting for you and something to look forward to. Make or buy a special notebook or a specific writing tool for you to use. Use a journaling or note app on your phone or your computer. If writing is an issue, speak your journal out.


Strength in Your Inner Voice: Consistent journaling practice strengthens your inner voice, building inner resilience.


Overcoming Journaling Blocks


It's common to encounter challenges when journaling. Here are a few strategies:


  • Feeling Overwhelmed: Start small. Even a few sentences can be beneficial.

  • Not Knowing What to Write: Use prompts or write about your day.

  • Focus on Feelings, Not Perfect Writing: Remember, this is for you. There's no need for perfectionism.

  • Take Breaks: Take a break if your writing gets overwhelming or you get caught up in strong emotions.

  • Empathy and Self-Kindness: Be kind to yourself throughout this process. It's okay to have days when you don't feel like writing.


This Weeks Task


For the next week, commit to journaling for at least five minutes for three or four days. Use the prompts provided or create your own. Focus on exploring your thoughts and feelings without judgment. Remember, there's no right or wrong way to journal.


Resources

Here are a few journal prompt worksheets from Positive Psychology with focused themes to try out:





Call to Action


I encourage you to embrace this journaling practice and discover the insights it can offer. Share your journaling experiences in the comments below. Remember, this is a personal and powerful tool for self-discovery.


In our next blog post, we'll explore the importance of core values and how they guide our lives. Stay tuned!

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