How to Use Journaling as a Healing Tool

So, are you telling me that journaling will heal me?

Oh, I wish that’s all it takes, but no, journaling will not heal you.

So, then why should I bother journaling? I already feel awful, and I don’t want to go back through my high school English class just to learn how to journal. And if journaling won’t cure me then why even bother?

Let me explain how you can use journaling as a healing tool.

What is journaling?

Journaling is simply writing down your thoughts, feelings, and experiences in a journal. The journal itself can be a lined notebook, a professionally designed journal, some notebook paper, a dot grid notebook, or even an online app.

What you journal about is personal to you. You can write about the events of your day, your thoughts and feelings, recent events in your life, what you are grateful for, and the list goes on and on.

As a healing tool, you might tell the story of the illness or trauma you have recently been through. You can do this by writing, or even drawing about the event if you don’t feel that you are a good writer.

Is a journal the same thing as a diary?

Some people think that a journal and a diary are the same things, but actually, there is a difference.

A journal is used to record and reflect on experiences, track progress, and develop ideas.

Diaries on the other hand are typically used for short-term goals, such as recording events for a few weeks or months.

Ultimately, both diaries and journals can be used to express yourself, track progress, and reflect on experiences. The difference is that diaries are generally used for short-term goals, while journals are typically used for long-term goals.

So, what healing benefit can I expect from journaling?

Journaling is one of the most powerful and underrated tools for self-reflection, goal-setting, and mental health. Studies have shown that it can reduce stress and help people work through difficult emotions.

When you have been through difficult times, such as a long illness or a sudden change in your life, keeping a journal can provide a safe and secure space to express your thoughts and feelings, as well as to explore your emotions.

Writing down your experiences can help you to make sense of your feelings and to gain perspective.

By unburdening your mind through journaling, you free up your mental energy to use for healing.

Journaling can also help you to release and express emotions such as sadness, anger, and fear, which can be difficult to express in other ways. Writing can help you to work through and release these negative emotions, allowing you to let go of the past and move forward with a clearer understanding of your thoughts and feelings.

 Through journaling, you can also find acceptance and peace, and begin to move on from the difficult experience which can aid in your healing.

How to journal

 There is no right way to journal. Experiment with assorted styles.

One way to journal is to write down an experience and explain to yourself why you feel the way you do related to that experience.

Here are other ways to journal:

           Art journaling

Use art materials such as paint, markers, and collage to create visual representations of your thoughts and feelings.

          Gratitude journaling

Focus on the positive aspects of your life and write down things you are grateful for each day.

         Travel journaling

Record your experiences and adventures while traveling, including the places you visit, the people you meet, and the things you see and do.

         Dream journaling

Write down your dreams and analyze them to gain insight into your subconscious mind.

Write without judgment. Don't worry about perfection. Remember, your journal is for you. Don't worry about spelling, grammar, or making everything sound perfect. Just write what comes to mind.

 Who can experience healing benefits from journaling?

 The truth is anyone can experience healing benefits from journaling!

 While anyone can benefit from journaling, certain individuals may find it particularly helpful. Here are some people who may benefit the most from journaling:

Individuals with mental health conditions:

 Journaling can have a positive impact on mental health. Individuals with depression, anxiety, or PTSD may find that journaling helps them manage their symptoms.

Persons going through illness or injury:

Facing a long-term illness or trauma is particularly challenging. The days are long, and the nights are longer. Journaling is a way to fill those long hours by giving you an outlet to express your frustration and disappointments. But Journaling also gives you a way to record your victories and progress as well.

Individuals going through a major life change:

Whether it's a move, a new job, or a relationship change, major life changes can be challenging to navigate. Journaling can provide individuals with a way to process their thoughts and emotions during these transitions.

 Remember, journaling is about writing about your problems to work through them. Journaling is also about recording blessings in your life and expressing gratitude for them.

What to journal about

Your journal is your journal. You can write about whatever you want, but if you are new to journaling, here are some suggestions to get you started.

Gratitude:

One of the easiest and most effective ways to start journaling is to write down what you're grateful for each day. This can help you focus on the positive aspects of your life and cultivate a sense of appreciation and contentment. You can write about anything, big or small, that you're thankful for, such as an enjoyable conversation with a friend, a delicious meal, or a beautiful sunset. You can also express gratitude for your support team.

Reflection:

Reflect on your thoughts and feelings, your goals and aspirations, and your plans for moving forward. Write about the things that are important to you, the things that make you happy or stressed, and the things that you want to change in your life. This can help you gain clarity and insight into your thoughts and behaviors.

Self-care:

Journaling can be a way to practice self-care and prioritize your well-being. Write about the things that make you happy and calm, and the things that stress you out. This can help you identify the things that you need to do to take care of yourself, such as getting enough sleep, exercising, or spending time with loved ones.

What if I can’t think of anything to write about?

Journaling, just like any other writing practice, can sometimes be easy, other times you can’t think of what to write. So, if you’re using journaling as a healing tool and you can’t think what to write, does that mean you are healed?

 Possibly. Or maybe you have so many thoughts that you don’t know where to start.

 If you can’t think of anything to write about, consider using journal prompts.

What are journaling prompts?

Journaling prompts are suggestions for things to write about. By using journal prompts, you can unlock your thoughts and put them onto paper.

Here are fifteen journaling prompts that may help lead to your healing:

1.     What self-care practices have helped you the most during this time?

2.     Who or what has been the biggest source of support for you during your healing process?

3.     What are some coping mechanisms you use to manage pain or difficult emotions?

4.     What advice would you give to someone who is newly diagnosed or experienced a traumatic event?

5.     What are some things you do to lift your mood on tough days?

6.     How has your faith played a role in your healing journey?

7.     What are some small, everyday things that bring you joy?

8.     What have you learned about yourself through this experience?

9.     What are some goals you have set for yourself to work towards in your healing journey?

10. What are some things you'd like to tell your younger self about healing and recovery?

11. How has your illness/trauma affected your sense of identity?

12. What role has your family played in your healing journey?

13. What are some things you'd like to say to those who have supported you throughout your illness/trauma?

14. What have you learned about the importance of self-compassion and self-love during this time?

15. How do you plan to use your experience to help others who may be going through something similar?

What to expect as you journal.

It's natural to wonder what to expect from journaling. Here are three things you can look forward to as you start journaling:

Improved problem-solving skills:

When you journal about a particular issue or problem, you may find that writing it down helps you to approach it from a different angle. As you put your thoughts on paper, you may identify new solutions or approaches that you hadn't considered before. Writing can also be a way to organize your thoughts and clarify your priorities, making it easier to make decisions.

Improved mental health:

Journaling has been shown to have a positive impact on mental health. Writing about your emotions can help you process and manage them more effectively, reducing feelings of stress and anxiety. It can also help you work through challenging experiences and gain a sense of closure.

Improved communication:

Writing can be a way to improve your communication skills. By practicing writing, you may become more skilled at expressing yourself.

Where can you journal?

The wonderful thing about journaling is that you can do it anywhere.

Do you take public transportation to work or school? Journaling can be a way to make the trip go faster.

Are you someone who likes to spend time in nature? Try taking your journal with you next time and write down your thoughts while enjoying one of your favorite activities.

If you find yourself with unexpected time on your hands like while waiting for your appointment to begin, you could spend the extra time journaling. You could even write about how frustrated you are for having to wait…again.

So, is using journaling as a healing tool the best way to heal?

The best way to heal is to follow your care team’s instructions and participate in the plan of care the two of you develop. Journaling is just one tool you can use to help you heal, along with taking medications, going through therapy if necessary, and whatever more it takes.

Summary

Journaling is writing about your thoughts, feelings, and experiences.

It is one of the most powerful and underrated tools for self-reflection, goal-setting, and mental health.

There is no right way to journal. Experiment with assorted styles.

Anyone can experience healing benefits from journaling.

Your journal is your journal. You can write about whatever you want.

If you can’t think of anything to write about, consider using journal prompts which are suggestions of things to write about.

 Journaling is just one tool you can use to help you heal, along with taking medications, going through therapy if necessary, and whatever more it takes.

Conclusion

Using journaling as a healing tool is one of the most powerful and underrated ways to engage in self-reflection, goal-setting, and mental health. Although journaling will not heal you, it can be a safe place to record your thoughts and feelings and possibly discover new ways to deal with challenging events in your life.

Feel free to download these sample journal pages and begin journaling today

Wishing you all the best,

Kelly

 Are your cancer screenings up to date?

Yes, I am a nurse. No, I am not your nurse. The medical topics discussed in this, or any article on this site, are intended to be issues for you to discuss with your medical team if you feel they apply to you. None of the information you are about to read in this article is treatment advice for you from me. I do not have that authority.