Originally published March 2020
There’s no better way to understand how you think and what’s going through your mind than keeping a journal. The problem I have discovered is that the act of journaling is so open that when it is most beneficial for me to do it, I avoid it.
Sound familiar? If this is one of the obstacles you face when it comes to journaling, this article is here to help. I want to take the guesswork out of how you can journal effectively, without the looming paralysis that sometimes results from an open-ended prompt.
If you’re looking for a new journal, try one of these:
My first advice? Start by writing “Morning Pages.”
Whether you’re new to journaling or just here to get some new prompts to try, consider doing a “mental download” first using the “Morning Pages” method. (“Morning Pages” is a writing practice developed by author Julia Cameron. Wit & Delight contributor Ellen Koneck wrote a helpful article on this topic, which you can read here.) This is a great way to grease your mind and clean out any fragments of unfinished tasks, things to remember, or notes to yourself. It’s also great for priming the pump within oneself when it comes to getting the most out of more focused journaling sessions.
Next, dive into the journaling prompts.
Once you’ve done about ten minutes of subconscious, non-linear writing, I suggest moving on to journaling prompts. I keep a list handy that I can refer to and take inventory of what I’m dealing with that day or at that time. If I am feel anxiousI know which list to focus on.
Sometimes we journal to connect with ourselves; other times we journal to find perspective in moments that feel out of control. Given the bizarre times we live in and the spread of COVID-19, keeping a journal is becoming an incredibly practical tool. for this worried.
When done correctly, journaling can be calming and clearing for your mind. This can help release pent-up feelings and daily stress. This can help you let go of negative thoughts while exploring your experiences of anxiety in a safe way.
The truth is that writing down your thoughts in a journal can have a positive impact on your anxiety on a holistic level. When done correctly, journaling can be calming and clearing for your mind. This can help release pent-up feelings and daily stress. This can help you let go of negative thoughts while exploring your experiences of anxiety in a safe way.
When we make a habit of writing about our struggles AND our successes, we begin to see greater self-awareness while teaching ourselves about our triggers. Below are some of my favorite journaling prompts that have worked wonders for me.
Journaling Prompts for Self-Discovery
- What is true that I know that I didn’t know a year ago?
- What distractions prevent me from being more productive?
- When do I feel most in tune with myself?
- If someone described me, what would they say?
- What can wait until next week?
- How does every part of my body feel This moment?
Journaling Prompts for Managing Emotions
- What emotions am I holding on to?
- How can I detach or neutralize this emotion?
- Why am I doing X?
- Why do I feel this way?
- What is causing these feelings?
- Did I try to take my ego out of the situation?
- How can I detach my emotions from the behavior of others?
- Did I use healthy boundaries before I start feeling this?
Read this article for more tips on how to process emotions through journaling.
Journaling Prompts for Anxiety and Depression
- What hurts right now? How can I find relief?
- When I look in the mirror, what do I see?
- What are the things in my house that are most “me”?
- What am I doing right now?
- What happened before I felt a change in mood?
- Write a complete list of what worries you. Feature things that you know are 100% true and not just a feeling.
If you are not convinced, research shows keeping a journal can greatly improve your overall well-being. NOW take a notebookpour some tea (or whiskey?) and let the words fly.
Kate is the founder of Wit & Delight. She is currently learning to play tennis and it’s forever test the limits of your creative muscle. Follow her on Instagram at @witanddelight_.
