Therapeutic Journalling: A Daily Practice for Stress Release

Finding a way to unwind and release stored stress and anxiety is essential for mental well-being. The therapeutic process of journalling or the art of putting pen to paper is a practical and accessible stress release technique that you can start right away and practice in as little as a few minutes a day.

The Art of Journalling

Journalling is a private and personal practice where you record your thoughts, feelings and experiences. It serves as a safe space for self-expression, reflection and introspection/looking within. Whether it's jotting down daily events, pouring out emotions or having a 'brain dump' as I like to put it, journalling can help bring calm and clarity and many other benefits for our mental health.

How Journalling Helps

• Emotional Release : Writing allows us to release pent-up emotions, reducing stress and providing a sense of relief.

• Self-Reflection : Through journalling, we gain insights into our thoughts and behaviours, in turn building self-awareness and allowing personal growth.

• Problem-Solving : By writing about challenges and worries, we can gain clarity and perspective, allowing for clearer decision making and solutions.

• Gratitude and Positivity : Daily gratitude journalling can shift our focus towards the positive aspects of life, boosting mood and well-being.

The Path of Healing

For many, myself included, journalling is not just a daily practice but a vital part of healing. Whether coping with anxiety, depression, trauma or simply seeking self-discovery, journalling can be one of your 'go-to' self-care practices to help you through difficult times.

Overcoming Challenges Through Writing

The act of transferring thoughts onto paper can be incredibly cathartic, allowing the processing of emotions and bringing a sense of release. Emotions need to be released and journalling can be a helpful and healthy way to do this.

Self-Discovery

The process of writing can reveal hidden truths and thoughts, enabling deeper self-understanding and acceptance. It can also bring clarity to what you need more of in your life and what is no longer helpful.

Tips for Effective Journalling

Here are some tips to help your writing time:

• Set aside Time : Dedicate a few minutes each day to journalling to make it a consistent habit.

• Write Freely : Allow your thoughts to flow without editing, be spontaneous and practice not judging yourself while writing - there is no right or wrong way to do it.

• Experiment with Styles : Explore different journalling styles such as free writing, gratitude journalling or creative prompts to find what feels right for you.

• Use Prompts : When stuck, use writing prompts to kickstart your journalling sessions and spark creativity. Staring at a blank page can feel hard and even stressful, writing prompts can help you settle into writing and help your thoughts come more easily.

  
  

Starting Your Daily Journal Practice

I suggest starting with as little as 5 minutes a day, you might prefer first thing in the morning, before going to bed or whenever you feel a 'build up' of stress.

A blank exercise book or blank paper is fine to get started, no fancy materials needed.

Choose a writing style that feels right for you or experiment with styles.

You might feel a bit surprised or overwhelmed at the flow of emotions that come, this is what a release of emotions can feel like, take it slow and don't push yourself too hard. Stop if you need to and practice breathing and safe movement to ground yourself. Build a daily practice that considers your mind and body : emotions are stored in your body and need a healthy release. A combination of journalling, movement, therapeutic arts, meditation and any other activity that soothes your nervous system can bring great comfort and relief.

You can find printable journals in the Middle Mess store right here on the website and a free printable Gratitude Journal on the homepage of my website.

Please note :

Journalling can be a helpful tool for self-reflection and stress release. However, it is important to remember that journalling is not a substitute for the support and advice of qualified mental health professionals. If you are struggling with your mental health, please seek help from a professional and/or advice if you have any concerns about implementing journalling into your self-care practice.