How Journaling Helps Me Navigate Emotional Challenges.
Hint: I have more than one journal.
Housekeeping: Don’t forget to sign up to yvonnemcclaren.com for more inspiration and time is ticking for the launch celebration Special Offer on GAG.| eating life subscription - SALE ends March 2.
Today, I want to share with you a practice that has been incredibly beneficial in my life: journaling.
Many people might find it useful to understand how I use journaling, especially when facing emotional challenges. Journaling is more than just writing down thoughts; it's a powerful tool for self-reflection and personal growth.
When I hike, I think about the deeper levels of all activity I undertake, levels that assist in my daily life and as a writer (you’d think journaling would be second nature, but it’s not.)
Why Journaling?
Journaling allows us to process our thoughts and emotions in a structured way. It provides a safe space to explore our feelings, track our progress, and gain insights into our personal journeys. By putting pen to paper, we can articulate our experiences and make sense of the complex emotions that often accompany life's challenges.
My current journal set up.
I organise my journaling (and subsequent journals) into several areas of my life.
For a long time, I avoided writing about my treatment's side effects. It took about six to eight months to recognise that I had experienced trauma, and only then did I begin to process the emotional and physical pain that came with it. I tended to write that in a story to myself - it was never intended for other eyes, yet I have discovered it is the one long form my readers most enjoy and benefit from.
I keep different journals for specific purposes.
One focuses on finances, budgets, and financial goals. I also maintain a general journal, similar to the "morning pages" concept popularised by Julia Cameron in The Artist's Way. Though I don't strictly follow Cameron's morning pages approach, I prefer writing in my general journal early in the day. I record thoughts about the weather, reflect on recent events, and outline simple plans like taking a morning walk.
The key is simply to begin writing.
It's remarkable how often insights emerge naturally just from putting words on the page.
1. Set Your Intentions
Begin by defining what you hope to achieve through journaling. Are you looking to manage stress, gain clarity, or track your progress over time? Setting clear intentions will guide your journaling practice and keep you focused.
I track mood, energy levels, weight, sleep patterns and have really started doing this since I became compos mentis after treatment finished.
It meant I left the anxiety on the page and could close the journal and choose to revisit it or not. I also use coloured pencils to highlight high stress days (red dot), low mood (blue dot) big hike mornings (lavender dot) then visually I can see at a glance how I am tracking.
2. Choose Your Medium
Decide whether you prefer a physical notebook or a digital platform. Each has its benefits, so choose the one that feels most comfortable for you. A physical notebook can be more personal and tactile, while a digital platform offers convenience and accessibility. I am a good pen and good paper person and run with DingBat notebooks.
3. Establish a Routine
Consistency is key to reaping the benefits of journaling. Set aside a specific time each day or week to write. This routine will help you develop a habit and ensure that journaling becomes a regular part of your life. I have set up a physical spot in my bedroom facing the rising sun and whilst having the first coffee of the day I quickly get some thoughts down on paper. This is often at 5.30am before the sun is up.
4. Explore Different Prompts
To keep your journaling practice fresh and engaging, explore different prompts. These can include questions about your current feelings, reflections on past experiences, or aspirations for the future. Prompts can help you dive deeper into your thoughts and uncover new insights. I know my value system (my core values) and they are, for all intensive purposes, my life guides. I have them written in my “important” journal (I didn’t tell you about that one!) and have a number of strategies underneath each to ensure I am on course.
Everything I do and decide is based on those values.
5. Reflect and Review
Periodically review your journal entries to track your progress and reflect on your growth. This practice can provide valuable perspective and highlight patterns or themes in your journey. It's an opportunity to celebrate your achievements and identify areas for further exploration.
Navigating Emotional Challenges
Journaling can be particularly helpful when dealing with emotional challenges, such as those that come with treatment or personal transitions. By documenting your experiences, you create a record of your journey that can offer comfort and guidance during difficult times. I documented my entire head and neck cancer journey and now use that detail to help others. Everything from food, what I consumed, how I consumed it, problems that arose, how I navigated the process.
Embrace Vulnerability
Allow yourself to be vulnerable in your journal. Write honestly about your fears, hopes, and struggles. This openness can be cathartic and help you process complex emotions.
Seek Support
While journaling is a personal practice, it can also be a way to seek support. Share your insights with trusted friends, family, or a therapist. Their perspectives can provide additional clarity and encouragement.
Celebrate Small Wins
Acknowledge and celebrate the small victories along your journey. These moments of progress, no matter how minor they may seem, are important milestones in your personal growth.
Conclusion
Journaling is a transformative practice that can help you navigate the emotional challenges of life. By creating a journal set up with those areas of importance to you and committing to a regular journaling routine, you can gain valuable insights into your journey and foster personal growth.
I encourage you to explore this practice and discover the profound impact it can have on your life.
I talk more about journals in the broader sense in my workshop and additional listening can be found here with Mark Matousek. If you can’t access this and would like to, please email me and I can give you a 30 day pass complimentary.
Eat Well.
Been journaling on line now for around 4 years. It’s a secure platform and a paid app. It’s helped me process a lot. I also have a couple of other ways I write but handwriting is not something I with ease as a left hander. I do use some paper journals but the ones only I see are very valuable. I admit my blog was also a great place to share my oral cancer story and over the years I did. Those posts have been kept by me in print form as blog has been deleted. Putting thoughts to paper is such a good therapy! And do you kniw it’s only NOW I am having the effects of the trauma that was half of my mouth being removed, and parts of my leg used to reconstruct it! Trauma never goes away it hides within until we HAVE to face it and my recent diagnosis 0f emotional exhaustion by my GP has helped me to acknowledge it.