Journaling can be a highly effective way to stay on track with goal setting and moving forward in your healing journey. Remember, the first step is always the hardest. Committing to writing a daily entry might seem daunting, so take baby steps. Perhaps you start by only doing one every other day or a one at the beginning of the week and one at the end. It’s completely up to you.
If you are struggling with determining what to write about, try recounting five positive things that happened that day or that week. Otherwise, you can free-write or recount an especially impactful situation. There are a few other strategies you can use, too, to help make journaling a mainstay in your recovery plan.
Time Yourself. In order to ensure journaling doesn’t become too cumbersome or time-consuming too quickly, give yourself five to ten minutes per writing session to jot down what’s on your mind. Set a specific time of day to journal, too. That way, it will become part of the schedule rather than something more you have to find time to fit in.
Date Your Entries. You can timestamp if you want to track whether you’re sticking with a set time of day. Dating your entries will allow you to quickly reference how you were feeling on any particular day. Depending on what you choose to write about, you may be able to spot toxic patterns that are cyclical and reoccur at predictable periods. This will help you come up with a plan to mitigate these.
Use a Pen and Paper. While there are sites available for journaling online, or you can use Word, Google Docs, or your phone, you’ll want to journal the old-fashioned way. Because it’s easier to type out your thoughts, they’re often left incomplete. Handwriting them instead will help you to connect more closely with how you’re thinking and feeling in that moment. Plus, the activity will become more meaningful simply because it is a different form of self-expression than you’re likely used to.
Tell the Truth. It seems like a no-brainer, but once you’re sitting in front of a blank piece of paper, pen or pencil in hand, you may be tempted to gloss over your feelings and write a far-too-surface entry. Your journal is for your eyes only and it’s important to dig deep and be honest with yourself about how your feeling. This is the only way for the activity to be cathartic. Otherwise, what’s the point? If you’re only telling yourself what you would admit aloud to others, you’re essentially doing double-duty and wasting time.
Take Time to Review. Every now and again, you’ll want to peruse through your entries. This will allow you to understand how far you’ve come and what you still want to do to deepen your commitment to self and realize sustainable healing.
Journaling is a great tool for reflecting on who you are and examining the growth you’ve made at each stage in the post-trauma journey. Take the time to look back on previous notations so you can comprehend your personal narrative more fully. Jot down goals for yourself. Document successes. How you use your journal is up to you – take advantage of its potential to help you heal.