Journal Your Way to Spiritual Healing
Hello, Friends! As I was practicing my journaling habit, it occurred to me that not everyone may know the benefits of writing daily for thought reflection and the exploration of feelings which can help gain valuable insights into your life and help heal from trauma. So, in this blog post, not only will I discuss the benefits of journaling, but I will also share some simple steps to get you started on creating this wonderful habit of self-reflection.
How Will I Benefit from Journaling?
The University of Rochester Medical Center reports that journaling is not only a great way to express yourself, but can also help you better improve overall mental health by:
helping you prioritize problems, fears, and concerns.
tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them.
providing an opportunity for positive self-talk and identifying negative thoughts and behaviors.
Through the writing process, you are thinking through events to put them down into words in a meaningful, clear story. This also allows for some distance from the experience so that you can gain understanding from different perspectives as well as a sense of control over events that were uncontrollable. This level of self-reflection can be difficult and unpleasant, especially for those who have experienced trauma, including spiritual injury and moral injury. It can be hard to sit and reflect when you’re hurting, but daily journaling is a giant step forward to healing that trauma as you are providing yourself an invaluable opportunity to find meaning and acceptance.
Once you’ve worked through the hard and you’re well on the way to making journaling your daily habit, you’ll notice that depressive symptoms and anxiety are reduced and you will have greater resilience to handle everyday stressors (Joshua Smyth, et al).
How Do I Begin Journaling?
Keep in mind that journaling is a personal practice, so don't worry about doing it "right." The important thing is to make it a habit and to use it as a tool for self-reflection and growth.
Here are some simple steps to begin journaling every day to let the healing begin:
Choose a journal
Go shopping to find a notebook or journal that you like and that you can dedicate to your journaling practice. Consider the size, type of paper, and cover design that you prefer. Extra money in your budget? Invest in some pens too. Color can bring out emotion and add creative variety to your writing. There’s nothing like putting a new pen to fresh paper!
Not ready to make the minor investment in new notebooks and pens? That’s okay! Just grab a pen and some scrap paper. It doesn’t need to be anything fancy.
Set aside time
Decide on a regular time each day to journal, whether it's first thing in the morning or before bed. I like to choose a time of day when I’m less likely to be distracted by family, pets, alerts from my phone, etc. Try to make it a routine, so that it becomes a natural part of your daily routine.
Find a comfortable space
Choose a quiet and comfortable space where you can focus and reflect without distractions. This could be a cozy corner in your room or a quiet coffee shop.
Write without judgment
When you begin journaling, it's important to write without judgment. Let your thoughts and feelings flow freely onto the page, without worrying about grammar or spelling. Remember, this journal is for you and you alone.
Use prompts
If you're struggling to get started, try using prompts to guide your writing. A relatively easy prompt to begin with is Gratitude Journaling in which you write about things that you are grateful for. For more inspiration, Port St. Lucie Hospital created a list of great prompts that include talking about your day, describing a goal, or writing a message to yourself on a bad day.
Reflect and review
After you've journaled for a few days or weeks, take some time to reflect on what you've written. Look for patterns and insights that can help you understand yourself better. Use this information to set goals and make positive changes in your life.
