-Written by Danica Hungerford, M.A., LPC
Often times a great starting place, when you want to better understand your thoughts and emotions, is to keep a journal. If you are just starting the counseling process and want to increase your self-awareness, journaling will often be a recommendation. But for many people, starting to journal can be challenging and people ask where or how to start. Or they start and write for a few days, but then can’t make it a habit. The practice quickly falls away if they do not see the benefit that they were hoping for. Here are a few tips for getting started journaling. Whether you are brand new to journaling, trying to get back in the habit, or an avid journaler that needs some fresh ideas, I hope you can find something here for you.
Here are some journaling tips to get you started:
Tip #1: Start by naming one emotion you felt that day.
Journaling does not have to be a lengthy process where you are writing pages and pages each day. It can be as simple as identifying one emotion that you felt. You can then take it one step further by scaling that emotion in intensity from 1-10. How intensely or strongly did you feel that emotion? This helps understand your emotional world and to put the emotions in the context of your life. You might think one day was completely awful but then realize that when you scale the emotion, it was actually less intense than a few days before. You will also start to notice what triggers different emotions.
Tip #2: Write like you are talking to a friend.
Some people find it awkward to write about themselves or to themselves, or to some obscure “Dear Diary.” Instead, imagine your closest friend, or the one who is the best listener. It might be easier to get started if you imagine writing a letter or text to a trusted friend.
Tip #3: Use journal prompts.
There are several resources online for journal prompts. If you have writer’s block and do not know what to write, find one of these journal prompts and start there. Once you start writing, it is easier to keep going, even if your thoughts wander from the original prompt. The point is to start somewhere, then see what comes from that.
Tip #4: Express gratitude.
Again, if you are unsure of what to write or are having a hard time identifying your feelings, then start with gratitude. List three things that you are grateful for each day. This can be as surface level or deep as you want it to be. The more you do this, the more you will reflect on true feelings of gratitude. Expressing gratitude in this way can improve your outlook on life. You might even start intentionally looking for what you are grateful for throughout the day!
Tip #5: Journaling does not have to be with pen and paper.
Don’t get stuck because you don’t have the perfect journal with you or the perfect designated journaling time. Journaling is about helping you get your thoughts and feelings out of your head and express them in whatever way is easiest and most convenient for you. Write down a few thoughts on a napkin at lunch, type on a computer, or leave yourself a note in your phone. Maybe voice recording or video is more helpful for you than pen and paper.
Tip #6: Be creative with what journaling looks like.
If words do not come, use other creative means to express what you feel. If your feeling had a color what would it be? What shape is it? Can you draw or paint it? Is there a song that is relevant to what you are feeling? Maybe grab some magazines and cut out words or images that speak to you or convey what you feel. This is a chance to be creative and express thoughts and feelings in a way other than the written word. After you have created, take a few moments to explain to yourself in words what you made, thus making the connection between emotions and words. When we give language to our experiences and emotions, it gives them meaning.
Tip #7: Start with dreams.
If you don’t know what to write about your day, start with your dreams. Keep a dream log where you write down the details of what you dreamed. Keep this by your bed and write first thing when you wake up to help you better remember your dreams.
Journaling can help you organize your thoughts, express your thoughts and feelings in a healthy way, and give you clarity about decisions in your life. The hardest part with any new skill is getting started and making it a habit. Try one of these tips to help you get started, and notice what improvements and benefits you see in your life. You can also bring your journal with you to your counseling appointments to help you remember what is most important to talk about and to take notes during the session.
Danica Hungerford, M.A., LPC has a master’s degree in clinical counseling and specializes in working with those from young adulthood to seniors. Her gentle presence and compassionate style create safety for exploration and healing to take place. If you or someone you love is interested in seeking out help here in the South Denver Area, consider booking an appointment with Danica by calling 720.489.8555 or by contacting our general admin.
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