Learning to express one’s thoughts and emotions has been one of the main components of therapy dating back to its creation. However, often we may feel challenged or hesitant to express our emotions, especially when we do not know how to or struggle to find a positive way to do so. Over the course of therapy’s development there have been many new strategies and techniques that have been promoted to help individuals express their emotions, feelings, and thoughts. Some of the more traditional ways include writing, music, and art, which have now been adapted to specific therapeutic approaches and practices. Although the benefits of these types of expressions have been extensively studied and proven to be beneficial, often individuals still have heightened hesitancy, fears, doubts, judgments and reluctance to partake in these activities. One key method to expression emotions is through journaling.

Journaling can be a transformative practice that fosters self-awareness, emotional processing, and personal growth. Journaling is one of the most powerful tools that that both therapists and clients can use to help mend the gap between one’s feelings and behaviours. Journaling can also be extremely challenging. Maybe it’s forgetting to even write your journal, fearing judgment from others or yourself, worried about not having anything or enough to write about, or simply feeling like it is boring or a chore. If you have ever felt any of these things when attempting to start a journaling practice, you are not alone.

Here are 5 ways to make journaling easier.

1. Start Simple and Short: Often when starting something new it can be very daunting to go from one extreme to another or from never to always. When starting journaling allow yourself grace by only committing to 1-2 days or times a week. This will help you to build up your journaling practice and build more confidence, comfort, and consistency.

2. Use a Prompt: It can be scary to sit and stare at a blank page without knowing exactly how to write about your feelings. Using a prompt will help to guide your exploration, encourages your focus and supports your personal growth. Therapists can suggest specific prompts or topics for journaling that align with your therapeutic goals. This could include exploring emotions, recounting experiences, or reflecting on therapy sessions.

3. Try a Gratitude Journal: A gratitude journal is a powerful tool for enhancing well-being and cultivating a positive mindset. A gratitude journal allows you to regularly reflect on and recording what you're thankful for.

4. Use Music: Pick your favourite song, playlist, or album. This could be a favorite or, something new you’re curious about, or music that matches your current mood. The genre or style doesn’t matter—what’s important is that the music speaks to you in some way. Listen mindfully and reflect on the lyrics. Explore what emotions, thoughts, or memories and then connect to your current life. Record what comes to mind in a way that suites you in the moment.

5. Try a New Method of Recording Your Journal: Trying a new and creative method to record your thoughts can be an effective way to record what you are feeling in a way that works for you. Here are some suggestions that could help make journaling easier and more enjoyable. Remember you don’t have to choose just one method and don’t be afraid to try more than one.

Traditional journaling- Using a notebook, this can be in sentence, paragraph or bullet points.  Digital journaling-phone apps or typing on google document or word.
Voice journaling-Voice memos or speech to text.
Video journaling- Vlogs or video journal apps.
Art journaling- sketchbooks or picture collages. Remember journaling is more than just writing words on a paper. Journaling in whatever form, is a powerful and beneficial tool for self-discovery, emotional healing, and personal growth.

When journaling in used in therapy it offers clients a way to deepen their self-awareness, process their emotions, and actively participate in their own healing journey with the judgment free and empathetic support of their therapist. It doesn’t have to be perfect, it just has to be what works for you

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