When people hear the term ‘journaling,’ it can feel time consuming and intimidating. It doesn’t have to be! Journaling is so much more than the ‘Dear Diary’ we used as kids. According to a 2018 study, journaling just three times per week for 15 minutes decreased anxiety and depressive symptoms after just one month! (For the full study details, check it out here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/ )
There are lots of ways to journal. Grab a notebook, piece of paper or buy a journal that feels like a fit for you. Try a journaling app, or even use your notes feature in your phone. Choose what works best for you and keep it simple. Journaling can be used whenever you feel strong emotions, to give space to freely vent and process them. It can also be a mood tracking opportunity, to notice patterns, observations and coping tools that help you get through difficult days. Or journaling can be a daily one minute practice for getting centered, writing what you are grateful for, and setting intentions for the day. To try out this practice, find your favorite way to journal and commit to trying it for 30 days. See if it makes an impact on improving your mood, anxiety or stress levels.
I like using guided journals to help focus thoughts, gain clarity and develop insights. Here are a few examples, including one I created based on my experiences as a counselor for clients:
30 Days to Hope and a Healthier You: A Guided Journal Click Here
Mood Tracker Journal Click Here
Mindfulness Journal Click Here
Contentment Journal Click Here
What is your favorite way to journal?
A counselor or coach is a great resource to help support you in your journey. For more information visit us at www.opendoorscounselingaz.com
Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com
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