Journaling for Self-Therapy
By Christine Hennebury
Have you ever considered using
your journal for more than just recording your to-do list or daily
events? With a commitment to write honestly, journaling can be
a unique method of self-therapy, a means of exploring your feelings
and motivations — and an excellent tool in your decision-making
process.
Buy the book (and the pen)
While many people use weblogs (“blogs”) or computer
programs to record their thoughts, putting pen to paper can be
therapeutic in itself, and using a notebook and pen lets you write
anywhere that you feel inspired.
Be sure to select a notebook that
you feel comfortable writing in. Some people enjoy the prestige
of recording their thoughts in a leather-bound book, while others
who might be intimidated by expensive notebooks write more freely
in an ordinary notebook. You may wish to avoid using loose-leaf
paper, however, because the urge to crumple your pages and start
over may be too great. Perfectionism may hamper your self-discovery.
It is also important to pick the
right pen. Make sure that the one you choose is comfortable in
your hand and that the ink flows smoothly onto your chosen paper.
You may find it useful to use specific ink colors for different
purposes (writing about anger in bright red ink can be very appealing).
Once you have your materials in
order, it's time to get started.
Put pen to paper (and keep
it there)
Once you have decided on the type of journaling you wish to do
(see below), pick a good time and place and begin writing, committing
yourself to going with the flow (of ink, that is!). Don't stop
to censor your thoughts, just keep writing — no matter what
ends up on the page. If you constrain yourself to "acceptable"
topics and feelings, your self-discovery will be minimal.
If you are nervous about what you
might uncover or you are simply afraid that once you start writing
you'll be unable to stop, choose a time limit or curb the number
of pages you will cover in a single session.
There are many approaches you can
take when participating in therapeutic journaling, but three of
the most common are writing about the past, writing for decision-making
and free writing.
Writing about the past
You may want to begin by picking specific topics such as your
saddest or happiest moment, your greatest regret or greatest success
or five major turning points in your life. Or you could pick specific
life events and write about those.
Once you've finished, give yourself
some time to gain some distance from what you have written and
then re-examine your journal entry. Some people find that the
act of writing itself is very healing. Others find that the re-examination
helps them to see events in their past from a new perspective.
Writing for decision-making
When you are faced with a difficult decision, writing about it
can help you determine what you really want to do. You may find
it useful to write about the pros and cons of the choices available,
or you may prefer just to write about the decision you face. Either
approach should provide you with more information to use in your
decision-making process — but you may find that as a result
of writing, you've already made up your mind about the issue.
Free writing
You could also choose to make a daily (or weekly, or monthly)
habit of writing in your journal, allowing yourself to write about
whatever occurs to you without censoring yourself. The topics
you end up writing about, especially those that you return to
often, will help you to know more about yourself and the direction
you should take in the future.
While it’s easy to become
overwhelmed by the thoughts and emotions surrounding important
life events, keeping a journal can help by providing you with
a therapeutic means to keep things in perspective. Making a commitment
to journaling is making a commitment to your own mental health.
© Christine Hennebury
Christine Hennebury is a freelance
writer and mother of two living in Mount Pearl, Newfoundland.
She writes a therapeutic page in green ink in her green, hardcover
journal every day. More of her writing can be found on her web
site at www.mombie.com.
