Can writing a few sentences every day, make you happier?
Throughout my life, I have always kept a journal. Over the years, journaling became an outlet for me. The more I wrote about my feelings, whether good or bad, the better I felt.
If you have ever gone to therapy, you probably heard about journaling. Journaling is an effective therapeutic technique that allows individuals to express themselves, track progress and gain self-awareness. Journaling is commonly used for stress management, depression, and progress tracking. Personally, I write to express my feelings about situations that make me happy or sad. The reason why I do this is because it can help me gain light on a situation or express gratitude.
How to start Journaling?
Grab a notebook and a pen. The end.
Journaling is so much more than a having a notebook and a pen. On Center for Journal therapy website, you can find guidelines on effective journaling, such as WRITE! WRITE is a simple acronym that can help you begin writing.
W- What do you want to write about?
R- Review or reflect on it.
I-Investigate your thoughts and feelings.
T-Time yourself. Write for five minutes every day.
E- Exit with a different perspective.
It is simple. We all have something to write about. We all have feelings and events that impact us. Document them. Write about the good, the bad, the ugly and the beautiful.
While I was in treatment, we were given many writing assignments.
Some of my favorite types of assignments are describing a certain experience and affirmations.
When I was able to write about my experiences, it allowed me to gain understanding of a particular event and express myself. Writing helps you express your feelings. If we do not address our feelings, it can lead to a negative outcome.
Journaling gives you an opportunity to express your emotions.
Affirmations are positive things you can say to yourself. In treatment every time I thought something negative about myself, I was instructed to write the opposite.
Change “I am not enough,” to “I am good enough.”
Change “I am not strong,” to “I am resilient.”
Affirmations allow you to change the way you speak to yourself. It is okay to be sad sometimes but it is not okay to put yourself down. We are already surrounded by negative forces that affect our self-esteem. How you speak to yourself is important. Be your own cheerleader. When the world is telling you that you are not good enough… write down why you are GOOD ENOUGH. Write about how smart, brave, kind and caring you are.
My last advice for anyone who is thinking about starting a journal is to just write. Just pick up a pen and write. I was on the phone with a family friend a couple of weeks ago and I told him I have not been writing. He said to me, “Just give yourself five minutes everyday to write. Dedicate time to it.”
So, just write. Make time to write. Make time for the things that are good for you.
Once I was able to write about my feelings and experiences, it gave me the ability to share my story.
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