Writing a journal can be a rewarding and inspiring experience, offering all sorts of benefits. Counsellor Laura Sollis gives some tips on how to get started.
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Well here's the good news, you don’t have to spend that much time doing it!
When I was a teenager I would faithfully write in my diary every night before bed. I wasn't writing anything groundbreaking or exploring myself for answers. Generally, it tended to be a round-up of my day and if I felt angry, upset or even happy then I would write a small sentence on it. Back then I wasn't looking to get to know myself better or looking for answers, I just wanted to remember certain things and vent. Despite the fact I wasn't looking for anything, I realise now I got a lot back. So you see you don’t have to dedicate an hour a day or write pages and pages to be able to benefit from doing it.
Keep it simple
Once you have chosen a notebook that you like, you are ready to get started! Do as much or as little as you feel comfortable with. If you have committed to spending an unrealistic amount of time on it each day, then it may start feeling like a chore. A few bullet points about things that have stood out for you can be enough. Just keep it simple.
If the idea of writing fills you with dread, then don't. Why not sketch, draw, paint or even create a scrapbook-style journal instead? This is for you to express yourself, however you want to.
Go easy on yourself.
Don't judge what you are writing too much. It's so easy to look at what we are writing and tell ourselves it sounds silly and want to scribble it out. Whatever you have written is for you to explore. Unless you choose to show it to someone else, no one is going to see it. If you do write something that you have a strong reaction to, it may be worth considering what's happening for you to feel this way.
Don't forget the positives.
Whilst journals are great for venting about the person that pushed in front of you in the queue, don't forget to explore positive things that you have experienced. Perhaps someone told you that they like your bright T-shirt, perhaps the next time you have a bad day that T-shirt may brighten your mood.
Make notes
Inspiration journals are great places to record things that inspire us. Seen a great quote on Facebook? Write it down. Heard a song that you connected with? Keep a note. Perhaps something you have recorded will inspire you when you need it the most.
Sometimes it may help to take a note of something during the day. There’s no need to carry your journal around with you, just use your phone to make a note. When it comes to reflecting in your journal, you will have something to jog your memory.
Laura Sollis is a qualified counsellor offering one-to-one sessions via phone and Zoom
Learn more about Time For You Counselling here
