Maintaining a diary or notebook in which one investigates one’s thoughts and emotions with the events of one’s life is usually the practice of journaling. There are several distinct approaches one might use to accomplish this. While regular writing is optimal for its stress-relieving and self-exploratory effects, even less frequent journaling may be beneficial when it aims to express appreciation or work through difficult emotions. Those suffering from anxiety might benefit from keeping an anxiety diary, another name for a stress relief journal.
Types of Journals for Handling Stress
Even for the most talented writers, staring at a blank sheet may be demotivating. Luckily, certain diaries are great for beginners:
- A Gratitude Journal
A gratitude diary is a straightforward and efficient way to track the good things in your life. Spend a few minutes each day writing a minimum of three items in your daily experience for which you are thankful. This exercise will help you cultivate an attitude of gratitude. You may reflect on the positive entries you’ve made in your thankfulness diary anytime you feel down.
- An Emotional Release Journal
Keeping a journal on the smartphone is ideal since it allows you to quickly record your thoughts, even amid intense emotions like rage, melancholy, or fear. You might also write in your diary about the great events you’ve had that have left you feeling overwhelmed. If you’re having trouble dealing with your feelings, keeping a diary dedicated to catharsis may help.
- A Planning Journal
Making a list of things you need to do for the day will enable you to relax and concentrate on what matters. Time and mental space may be better managed with the help of a planning journal’s helpful checklists. To reduce stress, prioritise your to-do list while leaving room for last-minute adjustments.
Guide to Writing a Journal
Now that there are smartphone journaling applications, you don’t need a pen and paper to keep a notebook. Test a paper notebook and digital journaling software to determine your preferred one. To maximise your journaling experience, keep the following in mind:
- Note Your Thoughts Daily: You may write in your diary at certain times during the day, such as when you get stressed, or you can schedule a daily reminder to record in your journal. The purpose of keeping a diary is to help you establish a regular schedule.
- Always Have Your Journal Around: Have a journal or notepad handy if you want to write things down. If you decide to use a journaling app on your smartphone, make sure the icon for the app is permanently displayed on your home screen.
- Avoid Restricting Yourself to Words: You are aware that not everyone is comfortable communicating just via writing. Remember that your notebook will not pass judgment on your photographs, drawings, margin notes, doodles, or misspelt words as long as you can express yourself honestly.
- Make a Call on Sharing Your Journal: Although a journal’s entries are meant to be private, they may provide insight into a difficult circumstance for those closest to you. If you want to cultivate empathy and enhance your communication skills, consider discussing an article with a reliable friend.
Conclusion
Some research suggests that keeping a journal might help alleviate stress and the signs of mental illnesses. Although keeping a diary may not seem appealing initially, you may discover that it helps establish some sense of order even when everything else seems to be falling apart. The basics of journaling are easy yet have huge potential to boost your mental health, from establishing a practice and routine to selecting a notebook or a phone.
