Journaling can be a beneficial tool in managing mental health issues because it allows you to:
Reflect on your thoughts and emotions: Writing about your experiences can help you gain a better understanding of your thoughts, feelings, and behaviors. It allows you to identify patterns, triggers, and coping mechanisms that may not be immediately apparent to you.
Track your progress: Keeping a journal can help you see how far you've come and the progress you've made over time. It can also help you identify any setbacks or relapses and make adjustments to your treatment plan.
Release pent-up emotions: Writing about your feelings can be cathartic and can help you release pent-up emotions. It can also help you process and make sense of difficult or traumatic experiences.
Improve self-awareness: Journaling can help you gain a deeper understanding of yourself and your inner workings. It can also help you identify and challenge negative thoughts and beliefs that may be contributing to your mental health issues.
Communicate with healthcare professionals: Keeping a journal can help you communicate more effectively with healthcare professionals. By keeping track of your thoughts, feelings, and behaviors, you can provide them with more information about your condition and help them make a more accurate diagnosis and treatment plan.
It's worth noting that journaling is not a substitute for professional treatment or therapy, but it can be a powerful tool to use in conjunction with other forms of treatment to help manage and improve mental health.
Examples of Journaling your mental health Journey
Monday 23rd January
Today has been a tough day for me in terms of my mental health. I woke up feeling anxious and overwhelmed, and it's been a struggle to keep those feelings at bay throughout the day. I had a lot on my plate at work, and the pressure and stress have been hard to handle.
I tried to take some time for self-care during my lunch break and went for a walk outside. The fresh air and exercise helped a bit, but I still felt weighed down by my thoughts and emotions.
After work, I met with my therapist, and we talked about some coping strategies for dealing with anxiety. I left the session feeling a bit better, but still not quite back to my normal self.
I know that dealing with mental health issues is a journey, and some days are going to be harder than others. But I am determined to keep working on myself and finding ways to manage my symptoms.
End of the day:
I took a long relaxing bath and listened to some calming music. Tried to focus on my breathing and let go of the day's stress. I also made a plan for tomorrow to make sure I am more organized and prepared for the day ahead. I am feeling more at ease now, and I hope to get a good night's sleep.
…..
Tuesday, January 26th:
Today was a busy day, and I knew that I would be in a lot of crowded and stimulating environments. I had a lot of work to do, and I knew that my anxiety could be triggered by the hustle and bustle of the day. So, I decided to use some thought field therapy (TFT) strategies to help me manage my anxiety.
In the morning, I did the "sore spot" tapping technique to release the anxiety I was feeling before starting my day. I tapped on the "sore spot" (the area just below my collarbone) while repeating the phrase "Even though I feel anxious about today, I deeply and completely accept myself."
Throughout the day, whenever I felt myself getting anxious, I would take a few minutes to do the "9 Gamut" technique. This involves tapping on various points on the face and body while doing different eye movements and humming. It helped me to release the anxious feelings and come back to a more relaxed state.
I also used the "shortcut" technique when I was in particularly crowded or stimulating environments, like the subway or a busy coffee shop. This involves tapping on the "karate chop" point (the side of the hand) while repeating a reminder phrase, like "I am safe and calm."
By using these TFT strategies throughout the day, I was able to keep my anxiety in check and get through my busy schedule. I felt more in control of my emotions and less overwhelmed by the busy environments I was in.
End of the day:
I felt good overall, I managed to stay on top of my work and felt less anxious in busy environments. I am planning to continue to use these TFT strategies in the future to help me cope with anxiety.
By Simon Harrison at Mind and Therapy Loughborough
www.mindandtherapy.co.uk
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