When you think about keeping a journal, what comes to mind?
Your mind might immediately call up an image of a diary—complete with a heart-shaped lock to which only you have the key—in which you poured out your teenage angst. Or you might associate the word “journal” with a newspaper (like the Colorado Springs Business Journal, for example). Or, if you happen to be a Star Trek fan, you might think of the logs each officer on a starship seems to be frequently making entries in—entries that hip the audience to the setup of a story in a quick and efficient manner.
Those certainly are possible reactions to the word “journal,” but let us ask you this: Have you ever thought about a journal as a tool for supporting your mental health?
If not, we would like to encourage you to do so. Let’s take a look at a few ways you might use a journal in support of your mental well-being.
The Gratitude Journal
We all know that it is a good idea to reflect on all the good things in our lives—and especially important to do so when times are tough for one reason or another. But most of us do not make counting our blessings into a regular routine.
A gratitude journal, however, can help you do just that. And it could not be simpler: Simply write down three things for which you are grateful each day. You can write by hand, keep a file on your computer, or even download an app to serve as your gratitude journal.
The things you write down can be big (a promotion!) or small (someone bought your coffee today!). They can be people or pets or an artwork you happened upon or have loved for a long time. Your list can be all new from one day to the next or some things might appear over and over again because of their importance to you. Anything you feel thankful for is fair game for your gratitude journal.
Being intentional about calling to mind your blessings supports your mental health because it provides a counter-narrative to the negative thoughts and everyday worries that can often threaten to overwhelm you. That is a good reason to be grateful for your gratitude journal.
The Reflection Journal
It can be a helpful exercise to go back over your day and think about your various experiences. What went well? What could have gone better? Are you happy with how you reacted to this or that situation? What would you change if you could revisit a situation or conversation?
It is important not to let this sort of journaling exercise become about self-criticism. Instead, you can use these daily recaps to think about your thoughts and emotions and the situations that bring them to the fore. Having a better understanding of things that make you anxious or angry, for example, can be the first step toward making positive changes that will serve you better.
Your reflection journal may also reveal topics or questions you would like to discuss with your therapist. That can be a great way to focus your therapy sessions as you work to build up your mental health.
The Creative Journal
Maybe you like to jot down lines of poetry. Maybe you have an idea for a short story. Maybe you like to doodle. All of these activities and others like them are appropriate options for a creative journal.
Developing a creative practice is a great way to support your mental health, and this sort of journal can make that effort less intimidating. Instead of staring at a blank page and trying to write an entire poem, you can simply put down a couplet or two. Or instead of embarking on a full short story, you might write down the characteristics of your main character. Or you might find doodling and sketching a wonderful way to relax while also tapping into your creativity.
What will all this jotting and noting and doodling amount to? Maybe nothing. Maybe some finished writing or drawing. Maybe the jumping off point for a larger project that you now have more confidence to pursue.
In any case, exploring your creative side supports your mental wellbeing—and that makes every word, line, or quick sketch valuable.
We Have More Thoughts About Journaling
In upcoming posts, we’ll provide some prompts that might help you get into the habit of journaling. We’ll also consider alternatives to journals that offer many of the same benefits but engage your thoughts, feelings, and creativity in different ways. Finding the right kind of journal for you might take some trial and error, but we are confident you can find an approach that works for you and your mental health.
Peak View Is Here to Help
If you are struggling with a mental health disorder, you may be reluctant to seek out help for any number of reasons—including a conviction that you can deal with the issue on your own. That conviction is often misguided, and we would argue that getting treatment to support your mental health is a better path.
To that end, Peak View Behavioral Health, located in Colorado Springs, Colorado, offers personalized, evidence-based treatment for a range of mental health disorders.
