So you want to talk about journaling
I talk too much!
Not in the sense that I bore people to death in conversation (I hope not😅). I mean in the sense that I am constantly talking to myself. Sometimes it’s helpful to have that internal dialogue to gauge certain situations, but most times it makes me doubt myself. Through counseling over the past year, I realized that this constant internal dialogue with myself has been the main contributor to my anxiety. The constant back and forth with myself distorts my reality. “Was that an awkward thing to say/do?” Wait, why did you say that? Now they probably think you are dumb. “I haven’t talked to ______ in a while. She probably doesn’t want to be my friend anymore.” Constantly having thoughts like these can be toxic to your mental health. It’s exhausting.
Let’s Analyze the Evidence
Scientific method= Observation, Research, Hypothesis, Test, Analyze, Conclusions. In the lab, I dutifully follow the scientific method. In my personal life, it’s more like observation and conclusion. Self doubt and low self esteem creates space in my mind which allows me to jump to conclusions without analyzing the information. Here’s how I analyze information through journaling to help with self doubt and anxiety:
Listen to your body.
Have you ever had a day when you got annoyed with the smallest things? Have you had days where you just don’t feel like yourself and can’t exactly pinpoint why? My answer is yes. During moments like these, I know that I need to pick up my journal. I know that there is an answer to those questions, but it’s buried somewhere in my subconscious. Once I began to write in my journal various thoughts, events, and emotions come up. Once I put all the information together, I can get to the root of my emotions. Journaling helps bring together all my thoughts like a concept map and allow me to see the bigger picture.
Tip: Go to your safe space. Start by taking a few deep breaths. Just start writing the first thing that comes to mind after those breaths. If you already know what you want to write about thats fine too. Sometimes the hassle of finding a good journal prompt online deters people from journaling.Making a new friend
I consider my journal a close friend. I talk to my friend a few times a week and after I talk with my friend I always feel better. I struggle with reaching out to people and allowing others to do things for me. Sometimes I want to vent to a friend about how I’m feeling, but struggle to call them. These are the times when I talk to my journal. This has been helpful because instead of having my friends analyze a situation for me, I am doing it myself. I decide what is real and what is fake. I decide my reality. Through journaling, I am learning to trust and love myself.
Other journaling tips:
I recommend Pintrest for journaling prompts if you are having a difficult time getting started.
You do not need a fancy journal, colored pens, washi tape, stickers, or neat handwriting to journal. When I started to journal I used a plain Moleskine bullet journal from Amazon. I now order my journals from Papier (www.papier.com) because you can customize the outside with your name. People run away from journaling because they think that their journal needs to be aesthetically pleasing. That’s not the case. I love that my journal has coffee stains and crossouts. It adds character. It’s your journal, make it you!
Don’t think too much into it. Just breath, and start writing what comes to your mind first. Even if you feel as though the first thing that came to mind is irrelevant or silly, write it down. Everything will eventually connect. Don’t put too much pressure on yourself to have the “perfect journal entry.” Things will flow. Sometimes I think that I wont’t have much to say in my journal entries, but then 30 minutes later I am still writing. Also you don’t have to journal for 30+ minutes (like I said I talk a lot with myself lol). Whatever time you have is good enough.
Music! I love listening to music when I’m journaling. Put on your relaxing playlist and get writing. Sometimes you can relate with lyrics and include them in your journal entry. If you don’t have a journaling playlist, my chill playlists on Spotify are called Venus and Simply Sabrina Vibes (link top left hand corner).
Consistency. Even if you feel as though you are not making connections in your first few entries. Keep going. Enjoy the time that you have set aside to talk to your friend. Things will connect.
Let me know in the comments if you have tried to journal before or if any of these tips were helpful.
Thank you for reading!
~Janay
