Remember being 13 years old and having a pink or purple flowered book with a small lock and key hidden under your pillow? OK, this question is likely directed more towards our female readers but the rest of the article applies to our male readers too.
That book was called a diary. Diaries are a play by play description of daily events, with a few juicy secrets about the new boy in class embedded in the chatter.
Journal writing is more than a grown-up version of a diary. It is a place where problems can be solved, feelings expressed and important events documented.
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Studies have shown that people who journal experience less stress and greater emotional and mental clarity. Therapists often suggest their clients keep a journal while in therapy.
Kate Maldonado, licensed professional counselor and founder of Life in Balance Counseling Services in Meriden, recommends journal writing to her clients.
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“It is an excellent source for people to address stress management and problem solve,” said Maldonado. “When used for problem solving it gives you a chance to be objective, to look at things from a distance.”
Journaling is a means of self expression and reflection. One way to use a journal is to record the events of the day including significant thoughts and feelings. Other journals take on a specific purpose.
Oprah made Michael Losier’s Gratitude Journal a craze. Losier, author of the book The Law of Attraction, suggests that a Gratitude Journal can change the way one looks at life. By writing down five things you are grateful for each day you will be more inclined to focus on the good in life, becoming a more positive person. They can be very small pleasures like the sun shining or major events such as a job promotion. The only rules are that you do not repeat things you are grateful for and that each statement is positive.
Other themed journals are:
Transition Journal – A Transition Journal provides a place to evaluate and problem solve during major changes in life. Journaling facts and feelings can help you make a sound decision when transitioning from one job to another, relocating to a new home or moving into or out of a relationship.
Grief Journal – Memories and emotions abound during any kind of loss. Death of a loved one or pet, the end of a significant relationship or even a child moving away from home can cause feelings of sadness. Preserving memories in a journal and expressing the emotions that accompany the feeling of loss can be a part of the healing process.
Journaling is a powerful, safe means of expressing negative feelings. You can find your own name for this journal. Anger, rage and jealousy are just some of the feelings that can be released in a journal without the fear of regret or hurting someone’s feelings. Once you have released the feelings in your journal you are more likely to face the situation in a rational, productive manner.
The possibilities for journaling are limitless; vacation journals, goal setting journals, prayer journals or journaling things that make you smile are just a few ideas.
Journaling can be done by anyone, even those who don’t like to write. Spelling, grammar and punctuation only matter if they matter to you. You aren’t being graded and no one is going to read it but you. Maldonado explains, “There is no right or wrong to journal writing. It is all about what feels good to you.”
All you need to get started is a pen, spiral notebook or journal, a quiet spot and 5 to 30 minutes of uninterrupted time. Book stores, card stores and stationary departments carry attractive journals in many styles. If you prefer the computer there are programs with online journals.
My personal experience attests to the fact that journaling can aid in the healing process. Throughout years in therapy, centered on my childhood of sexual abuse, I kept six journals chronicling the memories, feelings, and process of my journey to being healed. The journals became the inspiration for my first book, a book of strategies to help survivors and their families.
Whether it is for gratitude, healing, problem solving or simply documenting important events keeping a journal can enhance your state of wellness and who knows; maybe it will inspire you to become a writer. Give it a try!
