Sometimes the tools a person wants to use to promote their recovery can be expensive or difficult to obtain without a prescription. Journaling, however, is a tool that is highly affordable and easily accessible. At Safe Harbor Recovery Center, we encourage our clients to make use of a wide range of recovery resources, so they are able to develop strategies that work well to meet their own needs.
Why Journaling is a Great Option
Not only is journaling affordable and accessible, but it is also:
- Portable – Writing can happen wherever a person happens to be.
- Compatible with other treatment options – Journaling can potentially enhance therapy and medication management because it can remind you what you wanted to talk about in your appointment and also help your provider to understand how you were feeling and what you were thinking outside of your session.
- Flexible – You can write whenever it is convenient.
- A way to share thoughts you’re not comfortable verbalizing – Sometimes thoughts or feelings are embarrassing, scary, or complicated and we want to capture them but aren’t ready to talk about them.
- A way to measure change over time – Do you sound more optimistic, more agitated, or more relaxed now that you were a month ago? A year ago?
- Minimal investment of time required – 5 to 10 minutes is often plenty of time to create a journal entry.
Benefits of Journaling
Researchers who have studied journaling have found that it offers the following benefits:
- Decreased anxiety
- A way to refocus the mind off of negative thoughts
- Increased awareness
- Better emotional regulation
- Enhanced ability to reach out for help from others
- A way to view complex situations in a more objective, simplified way
- A way to track daily fluctuations in mood and symptoms
How to Get the Most out of Journaling
If you have not journaled before, consider the following tips:
- Try writing your entries by hand, in a paper journal at first. You can journal electronically, but it may be more healing to write things out manually.
- Set aside time every day for journaling, and turn it into a consistent part of your routine. If you’re struggling to make it a habit, stack it with something else you already do. For example, if you always brush your teeth before bed, you can add journaling immediately before or after you brush your teeth.
- Keep it simple. Don’t worry about grammar, spelling, or punctuation. Just spend five or ten minutes per day getting your thoughts out.
- Be creative. Your entries don’t have to follow a certain format. You can:
- Write a poem
- Make a list
- Use art to express yourself
- Compose a song
- Write a letter to yourself or someone else
- Record some affirmations or intentions
- Write a prayer or blessing
What if I Get Stuck?
If you aren’t sure what to write, you can ask your counselor or sponsor for ideas or look online for writing prompts, such as:
- What is your perfect day?
- What do you wish other people knew about you?
- What do you like most about yourself?
- What are some hardships you have dealt with and how did you manage them?
- What things make you happy?
What to do With Completed Journals
Once you’re done with a journal, it’s your choice what you would like to do with it. You can:
- Hold onto it to review later, so that you can watch yourself progress
- Share it with someone you trust, such as your therapist, sponsor, significant other, or friends
- Destroy it
Advice for Loved Ones
If you have a friend or family member who is choosing to journal for their mental health, you might find yourself tempted to read what they have to say. You must resist this temptation. You wouldn’t want someone to listen to your therapy session, and a journal functions similarly when it is used to promote mental health. A person in recovery must be able to trust that their journal is private and sacred. If you have reason to believe that someone you love is engaging in unsafe behaviors or considering hurting themselves or another person, speak with them or their therapist directly instead of looking through their journal.
At Safe Harbor Recovery Center in Portsmouth, Virginia, we believe in taking a whole-person approach to mental health and addiction treatment. Our team is trained to provide trauma-informed care that is evidence-based and tailored to the unique needs of each client. When each client discharges from our program, we want them to have a comprehensive array of resources that they can use to navigate whatever challenges life has in store.