Journaling to Help with Stress

Stress affects almost everyone at some time in their lives. For some people, it’s more of a problem with their genetics and for some, it’s due to their situation. Whatever reason you are stressed, congratulations for recognizing it and wanting to do something about it. Here are some good ways to journal to combat your stress. 

 

Write Daily for 5 to 15 Minutes

 

The thing about journaling that is important is you need to do it daily long term for it to really work. It takes a lot of writing and insight to figure out why you’re dealing with stress and how to overcome it. 

 

Write about Your Worries

 

Go straight to the problem and write about your worries. Describe them from every single angle you can come up with. The more descriptive, the better. Go back to the first time you felt this feeling regarding this topic so that you can get to the bottom of it.

 

Describe What’s Happening Now

 

Put out of your mind what you did, what someone else did, or what can be done - right now write about precisely what is happening right now and where you stand with the issue causing your stress. If it's generalized stress, try to make a list of things that might be contributing. 

 

Document the Worst That Can Happen

 

As you look at the situation, one thing that often causes stress is the unknown, or the "worst thing" that you think can happen. Describe this worst thing but make it realistic. For example, don’t make up something like an airplane falling on your wedding party. That isn’t realistic. However, bad weather, rude in-laws, and other issues may be.

 

Document the Best That Can Happen

 

Let’s get serious by thinking about and writing about the very best (realistic) outcome of the situation you’re stressing about. Include potential steps and tactics to achieve this best-case scenario so that you can see it to fruition if you so choose. 

 

Document What Is Really Happening

 

As you are writing, be very careful to be realistic and honest above all else. Other than when you imagine the best and worst, ensure that you are also documenting the reality of what is happening to you right now. That way, you can narrow down identifying the stress-inducing situation.

 

Write a Counter-Argument to Yourself 

 

A really good way to overcome some stress about a situation is to argue with yourself. First, tell your story as a letter to yourself about what is happening. Then write a letter back to yourself in answer, arguing all the negativity and turning it into positivity. If your best friend wrote that, what would you say back?

 

It’s surprising that writing can accomplish so much, but if you go into journaling to help with stress under the right attitude and with a goal in mind, you can achieve a lot. The important thing is that you need to be honest with yourself so that you can find out the true causes of your stress. In this way, the actions you take to overcome it really are effective. 

 

Reaping the Benefits of a Gratitude Journal

It might seem like a pipe dream that writing in a journal could be so beneficial. But the scientific evidence is in, and gratitude journals do benefit you in big ways if you keep one for the long term and use it daily. 

 

Experience Stronger and More Fulfilling Relationships

 

It’s so simple, but it can be hard to accept. You are the one who makes yourself happy with your own choices. Another person cannot make you happy or grateful. Only you can do that. But something amazing happens when you express gratitude often - your relationships simply open up and become better. Those that don’t, you start to recognize for what they are and let them go.

 

Become Physically Healthier 

 

Being grateful for the ability to move and breathe will eventually cross over into wanting to ensure that you can always do that. Therefore, you’ll be more motivated to go on walks, eat right, stay hydrated, and live in gratitude for every aspect of your life.

 

Increase Your Mental Dexterity 

 

The ability to take lemons and turn them into that sweet, delightful state drink of Arizona can be gained by keeping a gratitude journal. The main reason is that you will learn on even a bad day to pick out the good in it. That requires a good imagination and creativity and thinking on your feet. 

 

Feel Less Aggression in Your Life

 

It’s hard to feel aggressive if you are happy and grateful. It’s okay to be angry about injustices in the world without being aggressive. But if you feel angry a lot due to your life, it’s really due to not finding the things to be grateful about. There is almost always something for most people. 

 

Act and Become More Empathetic 

 

As you write more and learn to forgive yourself as you seek to fill your mind with thoughts of gratitude, you will start seeing others differently. You’ll have more ability to put yourself in their shoes and see things from their way without judgment. It happens when you learn to forgive yourself.

 

Get More Restful Sleep 

 

If you’re not anxious but go to sleep each night feeling thankful for everything you’ve experienced (or at least most of it), it’s easier to sleep because you have less anxiety. 

 

Get More Done Every Day

 

Due to feeling more rested, less stressed, and more grateful, you’ll have a lot more energy to get things done every day. That’s always going to make you feel even more thankful because good things happen due to productivity.

 

Feel Better about Yourself 

 

You can’t help but feel better about yourself when you have improved so many good qualities about yourself. Your self-esteem will go up when you express gratitude for what your mind and body can do for you.

 

If you want to be happier, get more done in life, and experience real joy in life, a gratitude journal can be the way to achieve it. The guiding thing to remember is that your thoughts cause your feelings, and you are the one in control of the actions you take once you accept your feelings. Accepting that you do have control is half the battle, and your journal will make it clear that you do. 

Ten Types of Journals You Can Create

When you begin journaling it will likely occur to you that having more than one type of journal might be the best way to keep everything organized better. When you have more than one type of journal, you can simply go to the specific journal to work on one issue at a time or keep something organized so you can make better decisions. 

 

1. Bullet Journals - This type of journal is useful for anyone who has lots of to-do lists, loves using a pen and paper, and who enjoys goal tracking. Your journal should have a table of contents that you create as you add to the journal so you can find things. You’ll use symbols, colors, and lines to make your bullet journal. You should be able to understand at a glance what’s on the page.

 

2. Vision Journals - You may have heard of vision boards and this is essentially it, except it’s a journal that helps lead you to your vision. The way it works is that you set up the journal to have only one goal per page. Then you can write words, add pictures, or draw something that enables you to make plans to reach that goal. When you do reach the goal, be sure to go back and add the date of achievement.

 

3. Line a Day Journals - Basically this journal is what it’s called - you write down only one line a day. You will simply write in the journal a short line about what you did that day. It should be only a sentence or two at the most, and should not take up that much space in your journal. Some people like using a calendar and a pen for this. 

 

4. Classic Journal - This is simply a diary, and you can write whatever you want in it every day. It can be long, short, or you can skip days if you want to. The classic journal is just like the diary that you may be kept as a child. You write whatever you want in it daily. 

 

5. Prayer Journal - This is a particular type of journal where you essentially act like your diary or journal is your higher power. Write God your prayers instead of saying them. Write them down so you remember them and can look back on them.

 

6. Dream Journal - Some people really like tracking their dreams because they believe that dreams provide signs for life. If you want to track your dreams, you have to train yourself to write in your dream journal every morning while you still remember the dream. Write about the dream and then research what it means and write about that too.

 

7. Food Journal - Write down everything you eat every day. Some people like to include the calorie contents and so forth. It can also help to write down why you eat it, how you felt about eating it, and things like that.

 

8. Travel Journal - A wonderful way to remember your travels is to keep a travel journal. Some people like making one for each trip so that it’s easier to remember. You can write your thoughts in your journal, but you can also attach tickets, pics, and memories.

 

9. Gratitude Journal - This is just what it sounds like. It’s a journal where you record each day what you’re thankful for and grateful for. Nothing can be negative in this journal because it’s designed to help you think more positively. 

 

10. Project Journal - This is a handy journal to keep, especially for anyone who regularly works on projects. Keeping a journal of each project you work on that records actions taken, results, and data, will help you improve every project but will also help you look back on this one with excitement. 

 

If you want to journal to help work through a problem, keeping specific journals for different things is an effective way to go about it. It’s also a great way to store your thoughts and memories for the future in a more organized and useful manner.

 

Tips for Making Journaling Part of Your Daily Routine

The way to ensure that journaling works for you is to do it long term. Long-term journaling gives you more insight into your life because you’ll be able to look to the past, present, and even the future (sort of) to get answers in your life. But first, you have to do it. And you need to do it daily to make it a habit. Let’s review a few tips for making journaling part of your daily routine. 

 

Make It Easy - Don’t make it a huge deal, and it’ll be simpler to get done. For example, it’s easier to use a notebook and paper than a computer for most people. You can have the book in your bag or on your bedside table or wherever you plan to write in it. 

 

Choose a Time That Works - The best times to do it are early morning, first thing, or the last thing before you go to bed. However, that might not work for some people. If you know a better time, do it. For example, some people like journaling while on lunch at work in the park. It’s up to you.

 

Get a Drink and Eat a Snack - You don’t want to have any excuses or extraneous thoughts while you’re writing in your journal. Make sure you’re fed and hydrated. 

 

Create a Comfortable and Assessable Space - It’s easier to get into your thoughts if you’re comfortable and not thinking about how bad your tailbone hurts or your wrist hurts. Some people like using a desk, some a comfy easy chair, others their bed. 

 

Combine It with Something Else You Enjoy Doing - If you enjoy cleaning the house, then reading in your clean house with the windows open and the breeze flowing in, why not journal at that moment? If it’s a daily thing, add journaling to it, and it’ll create a habit fast. 

 

Add Some Relaxing Music to Set the Mood - Now it’s true that some people prefer silence, so that’s fine if you do. But consider trying some music that doesn’t have words and that is relaxing, to help you gather your thoughts and say calm and focused. 

 

Use a Particular Type of Journal - For some people, using a style of journaling like bullet journaling, prayer journaling, project journaling, and more, works better since it defines some rules for entry. 

 

Consider Using Journaling Prompts - You can also find journaling prompts online for any type of journal you want to use. 

 

Reward Yourself - When you have been diligent for a month writing in your journal, take some time to read what you wrote, then reward yourself for doing it. You might buy some colored pens or some scrapbooking materials so you can add some definition and interest to your journal. 

 

To truly experience the full benefits of journaling, it needs to be done most days, which is why you need to find a way to incorporate journaling into your everyday life. The best way to accomplish this is to make it easy and turn it into a habit. 

 

Travel Journal Ideas and Tips

An excellent way to remember everything you’ve done is to keep a travel journal. This is a journal which is usually devoted to one trip at a time. You’ll write and add mementos and memories into the journal so that you can look back on it with pride and happiness. Plus, you can share your journey with others.

 

Start with the Planning Phase

 

The journal should begin the moment you start planning your trip. You can use the journal to plan by writing the things you need to do and then checking off what you completed for the trip. Ask yourself what you want to accomplish on the trip. What do you want to experience, what do you want to learn, and when will you do each activity? 

 

Write Daily during Your Trip

 

Once you’re on the trip, don’t miss out writing on any day. Try to find time to write in your journal when the experience is vivid in your mind. You might want to consider taking a recording device with you so you can record your initial thoughts while you’re doing it.

 

Add Physical Mementos to the Journal

 

Don’t just add text to your journal - also add color, images, and mementos. For example, save your tickets, a napkin from a restaurant, or other little things you touched during your trip. You don’t even have to buy anything extra to do this part. 

 

Remember to Write the Good and the Bad

 

You don’t want to look back on the trip and see that it’s not written realistically. It’s perfectly okay to talk about what was good and bad about the trip. When you do that, you can plan differently next time. Maybe you learned that you need new shoes if you’re going to walk that much? It’s a good thing to write down.

 

Write What You’d Do Differently

 

If you ever go back to that travel destination, what would you do now that you’ve done it once? Would you change what you chose to do to something else? 

 

Mention What Disappointed You and What Thrilled You

 

Talk about the things that were disappointments. Were the people nice or rude? Did the train smell like excrement? That might seem like a strange thing to write, but it will help you remember even more. Also, did something unexpected happen that thrilled you and excited you? 

 

State What You Learned from Each Day

 

Add some facts that you are learning about your destination, the people you met, the people you traveled with, and yourself. For example, did you learn that you love people watching when you didn’t know you did? Did you discover a historical fact previously unknown? 

 

When It’s Over, Finish by Writing a Last Reflective Entry

 

After the trip is over, take the time to write one last entry where you reflect finally again on everything you learned about the trip. Take about what it was like, what you learned, what surprised you, and so forth. Name the thing you’d do again and the thing you’d not do again, plus something you’d do next time. 

 

A travel journal will improve your memory of the event. You’ll retain more information and - believe it or not - it’ll help you make the next trip even better. Use these tips if you want to get the most out of your travel journaling now and in the future. 

 

How to Set Yourself Up to Journal Every Day

To experience the benefits that journaling has to offer, you are going to need to do it daily. Journaling is basically a habit that you build up, and like every habit, it can take a while to cement it into your daily routine. 

 

If you want to start journaling every day, below you’ll discover the best ways to get started.

 

Remind Yourself Of The Benefits

 

Some days might be more of a struggle than others when it comes to trying to journal every day. When you are just getting started, it is easy to think “I’ll just skip journaling for today and do more tomorrow.” However, if you allow yourself to do this once, you are going to let yourself do it again.

 

To help you overcome the harder days, print out small cards which remind you of the benefits. You can look at them to gain inspiration when it is needed.

 

Obviously, there will be times when journaling is the last thing on your mind. Life happens, whether it be grief, illness, or a major life event. During tough times, journaling every day just might not be realistic.

 

Schedule Time For Journaling

 

You may find it easier to make journaling a routine if you schedule it in. Just like you would schedule an appointment, set at least 10 minutes aside each day to write in your journal. 

 

Some people find it more effective to journal first thing in the morning, while others do it at night. Figure out what works for you and then schedule journaling in at the same time every day. You will soon start to see that it becomes a habit. 

 

Start Out Small

 

One of the biggest mistakes you can make when you are trying to journal every day, is placing an expectation on yourself. For example, it’s common for people to think they need to write a lot and what they do write needs to be a masterpiece. 

 

The truth is you just need to start out small. You don’t need to write a lot, or make sure that you are writing anything significant. The key is to just write. Set a timer for 10 minutes on the days you are struggling. You might find that once you get started, the words just flow from there.

 

Use A Physical Journal

 

These days, you can journal online or use a physical journal. While online journals may seem more convenient, they don’t have the same attraction as a physical journal. There is just something about writing in a physical journal that makes it a joy to use.

 

So, if you want to stick to writing in your journal every day, make sure you get one that you can physically write in.

 

These are a small selection of the best ways you can set yourself up to journal every day. Remember, it may take practice to build up journaling as a daily part of your routine. The more you stick at it, the easier you will start to find it. 

Journaling Techniques for a Better You

Looking for the best journaling technique you can utilize for a better you? There are so many great techniques you can focus on, and each has their own pros and cons. 

 

The main thing to remember when searching for the best technique, is that what works for somebody else may not work for you. Experimenting with different techniques will help you to see which one works better. With that said, there are some journaling techniques known to be more effective for personal growth.

 

Here are a few of the best journaling topics and techniques to use for a better you.

 

Gratitude

 

Potentially the best technique you can use for personal growth, is gratitude journaling. This involves writing down the things that you are grateful for each day. 

 

Studies have shown that keeping a daily gratitude journal can alter your mindset in just 21 days. It teaches you to be more positive about life and to be grateful for the things that you have. 

 

It is common in life to only focus on the things we want and the things we don’t have. By switching to thinking about the positive things already in our lives, it helps to make us happier and content.

 

Dreams

 

A dream journal may sound like an odd tool to boost personal growth. However, studies have shown that keeping a dream journal can help to improve your mindset.

 

A clear link has been discovered between dreams and mental development. The emotions you experience in your dreams can relate to your mind’s ability to cope with and process information. It is thought that the skills we learn while we are awake, come out stronger in our dreams.

 

So, if you want to recognize emotions, traits, and fears that you may have, looking at your dreams can give you the clues you need to change. Start writing down your dreams as soon as you wake up. You can then go back over them later to see what they could mean.

 

Goals/Visions

 

Another popular journaling technique is to write about your goals and visions.

 

A goal setting journal is potentially one of the best ways to better yourself. You can use it to work on absolutely anything that you want to change. It could be you want to become more cultured by traveling more. Or maybe you want to lose weight and get generally healthier? Whatever part of yourself you are trying to improve; a goal or vision journal can prove invaluable.

 

With a goal journal, you basically write down your goals and then track your progress. With vision journals, you use them to write about your dream life. They also tend to be more visual. For example, you would add pictures of things you want to achieve in your dream life.

 

As you can see, there are a few different types of journaling you can utilize. The above are just three of the best techniques you can use to better yourself. 

 

Tips for Creating a Relaxing Place to Journal

If you want to start journaling every day, finding a relaxing place to do it is going to help. While you don’t need to have an entire room dedicated to journaling, you do want to have a relaxing space you can retreat to. Here, you’ll discover some great tips on how to create a relaxing place to journal.

 

Choose a quiet space.

 

The first thing to focus on when looking for the perfect journaling space, is whether it is quiet. You are going to need a quiet area to write to get your thoughts and feelings clearly down onto the paper. 

 

If you have kids, you can do it when they are in bed or you could create a quiet space in your bedroom where you won’t be disturbed. You can journal anywhere that is comfortable and quiet. It could even be an outdoor space in warmer weather. 

 

Eliminate any clutter.

 

Wherever you choose to base your journaling space, it’s important to eliminate any clutter. When a space is cluttered, it can cause our mind to become cluttered too. So, clean up the area and make sure it is organized. 

 

The more organized your journaling space, the easier you will find it to write. 

 

Add a plant to the space.

 

You will want to make your journaling space as pleasant as you can. This means it should be visually appealing as well as comfortable. Adding a plant to the space can help to give it a sense of calm and tranquility. There are hundreds of different types of plants, ensuring there is one to match your preferences. 

 

Plants are also known to improve air quality, boosting the oxygen within the space. Not all plants will boost air quality so be sure to look specifically for plants with this feature if you want to gain the most benefits. 

 

Utilize the power of scent.

 

When you are going to write, you can control how you feel with the power of scent. You can create a relaxing, calming space by using a Lavender scent for example. Or you can improve your focus and concentration with a citrus scent. 

 

Think about a scent that helps you to feel calmer and more focused. Whatever scent you love, if you add it to your journaling routine, you’ll look forward to doing it. 

 

Have comfortable seating available.

 

Another thing you’ll want to focus on is comfortable seating. You aren’t going to want to write, or at least write for long, if you don’t have a comfortable seat. You could write on your bed, or in an ergonomic office chair. Some people also prefer to write on a large, oversized beanbag. The more comfortable your writing space, the longer you are likely to stick to it.

 

It isn’t hard to create a relaxing space for journaling. Whether you choose to do it at a desk in your office, or while sitting on your bed, the above tips will help you to create the best space.

 

When is the Best Time to Journal?

According to some experts, journaling at specific times can help to make the practice more effective. However, when you research the best time to journal, you’ll find a lot of contradictory advice. Some claim you should always do it in the morning, while others say journaling at night is better.

 

The truth is there is no set time that works better for everyone. The best time for somebody else might not be the best time for you. Therefore, it is a good idea to compare the benefits of writing in the morning and evening. That way, you can better decide which is right for you. 

 

Pros And Cons Of Journaling In The Morning

 

The most popular time of day recommended for journaling is the morning. Doing it as soon as you wake up can deliver a few great benefits. The pros of journaling in the morning include:

• It helps you to set good intentions for the day ahead.

• You can better recall your dreams.

• It can kickstart the brain, making you more focused.

• You’ll find it easier to make progress.

 

So, writing in the morning is ideal for those who are using the dream journaling technique, or those who want to be more proactive during the day. As fewer things are likely to crop up first thing in the morning, it also ensures you stick to your journaling routine. 

 

So, what about the cons of journaling in the morning? Well, events won’t be as fresh in your mind as you’ll be recalling things from the day before. Your mind is also groggier in the morning, so you may not be able to come up with solutions to any problems you are facing. 

 

Pros And Cons Of Journaling In The Evening

 

Journaling in the evening can also deliver some unique benefits. They include:

 

• You can debrief your day.

• It can help you to destress.

• You may sleep better.

• Creativity often increases in the evening.

 

When you journal at night, the events of the day are still fresh in your mind. You will be able to analyze them and get them out of your head before bed. This in turn will help you to sleep much better. You may also find it easier to write in your journal in the evenings if you are more of a night owl. This is where your creativity will be highest. 

Of course, there are downsides to writing in the evenings too. Some people find they have trouble sleeping if they try and journal before bed. This is because thinking about your problems right before you go to sleep can get them stuck in your mind. It can also cause you to stay up later than you should if you write for longer one day for example.

 

When trying to determine which time is better to journal, consider the pros and cons of each option. You should also think about your own lifestyle and where journaling can best slot into it. The right time for somebody else may not be the best time for you. 

 

Why is Journaling So Popular?

Journaling is one of the oldest self-help practices in the world. It dates to the 10^th century and has only grown in popularity over time. Today, millions of people use the practice to help improve their lives. 

 

So, why is journaling so popular? Here, you’ll discover what is driving the journaling craze and the reasons you should consider taking it up yourself.

 

Journaling relieves stress

 

Did you know that journaling is a great tool for relieving stress? Getting your thoughts and emotions down onto paper can help to clear them from the mind. This automatically leaves you feeling calmer and more relaxed.

 

Journaling can also be used to analyze your problems. When you can clearly work out solutions to the issues you are facing, it can help you to feel more in control. This in turn will help to reduce stress, helping you to feel happier and more relaxed. 

 

It boosts mental health

 

Journaling is scientifically proven to benefit mental health. It can be used to relieve the symptoms of depression, reduce anxiety, and improve overall wellbeing. 

 

It’s easy to get lost inside your own head. We all have an inner critic, but for some it can prove to be overpowering. If you have trouble switching off your inner critic, journaling can help. You’ll be able to address negative thinking, helping to switch to a more positive mindset. 

 

The longer you journal for, the more mental health benefits you’ll experience. After just a month of journaling, you’ll notice a drastic improvement in your mood. 

 

Journaling provides surprising health benefits

 

As well as helping to boost mental health, journaling can also be great for physical health too. There have been a lot of studies which have shown that journaling on a regular basis can:

 

• Boost your immune system.

• Improve your memory.

• Help you recover from trauma.

• Improve cardiovascular health.

 

The health benefits are largely down to an increase in stress and negativity. You might just be surprised how much a positive outlook can improve your physical health. 

 

So, if you are looking to become healthier both mentally and physically, keeping a daily journal can help. 

 

Helping to improve every aspect of your life

 

With journaling, it can help to improve every aspect of your life. You can use it to better yourself in every possible way. Want to lose weight? A journal can help you to set goals and track your progress. It will also help you to identify what it is that is making you keep the weight on (such as poor eating habits or emotional eating).

 

You can use daily journaling to improve your relationships, get better sleep, become healthier and reduce stress. There really is no limit to what journaling can help you to achieve. 

 

These are some of the main reasons why journaling is so popular. While it used to only consist of writing down your thoughts, these days there are lots of different types you can practice. Research the different types before choosing which one is right for you. 

 

Common Blind Spots When Working on Self-Care

When it comes to working on self-care, all of us have different blind spots. These are basically aspects of our ourselves that aren’t fully aware of. It could be personality traits, feelings, or actions.

 

These blind spots can really hamper our self-care efforts. That is why it is so important to become fully aware of them. Here, we’ll look at some of the most common blind spots you may discover when working on self-care.

 

You avoid conflict

 

A lot of people hate conflict, but sometimes it is needed to resolve situations. If you tend to avoid conflict, it means you’ll often do or say things you don’t necessarily agree with. This is a common blind spot that can really derail your self-care efforts.

 

The trouble is, when you give in to others just to avoid conflict, it reduces your credibility. You’ll also find you are frequently miserable due to not standing firm in your own beliefs and values. So, if your blind spot is avoiding conflict, it’s important to address it. 

 

Not letting toxic people go

 

Do you have toxic people in your life you just can’t seem to let go of? Whether it is a friend, partner, or family member, associating with toxic people is going to really hurt your self-development. 

 

If you learn to let toxic people go, it’s going to significantly improve your life. You’ll be happier and much more able to make positive changes in your life. It’s hard to remain positive in life when you are surrounded by negativity. So, assess the relationships in your life and if there is a toxic person around you, work on distancing yourself and instead surround yourself with positive role models. 

 

You are continually late

 

Frequently running late might not sound like a problematic blind spot in self-care. However, it could be negatively impacting various aspects of your life. When you are known for being late, it lowers your trustworthiness. This can negatively impact your personal relationships, as well as lead to issues at work. 

 

In terms of self-care, this trait can make it harder to stick to certain changes you make. For example, you may find it more difficult to stick to a schedule you set yourself. 

 

Impatience

 

If you tend to be an impatient person, you may find self-care more challenging. This is because you won’t necessarily see any results overnight. It takes time to adopt new habits and see the benefits of self-care. So, if you’re impatient, you might give up before you’ve experienced the benefits of your hard work. 

 

When you are impatient, it makes you frustrated when you don’t see instant results. So, working on becoming more patient as you start your self-care journey is essential if you want to keep it up.

 

These are some of the most common blind spots you’ll experience when working on self-care. Identifying your blind spots will help you to reduce the challenges of self-care and make you much more likely to succeed with any changes you make.