A guide to journaling - Why writing crazy (not so crazy) thoughts makes us feel better?

When I was a kid, I maintained a diary on an on and off basis. I wrote about my friends, teachers, subjects I hated, and the subjects I adored. I shared the feelings I had for one cute boy in my class. Older dairy entries were very innocent. I am sure that some of you must have written something at some time too. Life was more modest with fewer problems.

Today in the present time, when we have grown up, that innocence is not the same, and life sure as hell did not get any easier. We have consumed so much information over time. We have come across different people (some good, some not so much). We have been through great times and troubled times. Now more than ever, I feel like we must revisit this habit of writing our thoughts down.

Let me try out a different approach today and elucidate in a question-answer format.

★ What holds us back from beginning the journaling practice?

• One has no idea what the concept of journaling is.

• Not knowing what to write, when to write and how to write.

• It feels like pressure or a chore. It is not accessible easily and takes a lot of effort

• You are too busy to make time.

• It is scary to address how you are feeling and admitting to it.

• Do not know how to start or structure this whole facade.

• Unaware of how this is going to help in any way so might as well skip.

• Feel free to add any other reasons too.

I will try my best to answer or cover all the varied questions that you might have had or still have about journaling.

★ What is journaling?

Starting with the most obvious question, Journaling is a written record of our thoughts & feelings to understand them more clearly. It is a discovery of your thoughts, hidden traumas, confessions, passions, likes, and dislikes.

★ What are the benefits of journaling?

• Stress Reliever: Think of it as a platform to dump all your thoughts and feelings. Treat your journal like an acquaintance you are sharing everything with. You get a companion who is not going to judge you like any other human. Dump your anxieties, frustrations, and pains in a journal. Letting it all out certainly reduces the stress and brings the sense of calm and composure.

• Know thyself: It helps in understanding yourself. Perceiving your web of thoughts. Assists in recognizing and embracing your individuality.

As Dr. Kabbat-Zinn puts it: “Dwelling in stillness and looking inward for some part of each day, we touch what is most real and reliable in ourselves and most easily overlooked and undeveloped. When we can be centered in ourselves, even for brief periods of time in the face of the pull of the outer world, not having to look elsewhere for something to fill us up or make us happy, we can be at home wherever we find ourselves, at peace with things as they are, moment by moment.”

• Brings clarity in life: Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. Knowing what to pay attention to and where to focus can be largely determined by this activity. It sparks inner creativity and helps you in prioritizing what is the most important thing in your life.

• Ticket to achieving your goal: We usually have a lot of things we wish to excel at and often we forget about most of them. Having a written record of what you want to do can have a greater impact on achieving it faster.

• Treat anxiety and depression problems: We are feeling more alone than ever these days due to the current pandemic situation. A lot of people are depressed and sad. There is no one accessible to talk to during emergency times. This journal could be someone who will patiently listen to everything you have to say.

• A book about your life's journey: This could be a nice way to document all the fond memories and stories from your life. A medium to reminisce in old times and revisit the great events and appreciate yourself for overcoming the dark times.

I hope by now, I have convinced you enough to at least consider this. Let's talk about the who, how, where, and what parts.

★ Who is supposed to maintain a journal?

There is absolutely no limit to age or gender. Anyone can do this. Be it an old person, an adult, or a kid going to school. Anyone who can write will be able to start with this.

★ How often should you write?

It is entirely up to the writer (YOU). We can choose to do this every single day (which I recommend). Choosing to do it regularly helps in identifying the pattern you have developed in time. It brings a sense of clarity when we mindfully pay attention to what is going on in our minds and heart.

If every day is not possible, one can be flexible and choose to write when they require the urgency to allow the overwhelming emotions to come out. All variety of emotions are encouraged. Happy, sad, angry, fear, disgust, surprise, any of them or even all of them combined.

But mind you, you may not see the strong impact if you follow this practice for a brief time and intermittently. The goal ultimately should be to develop a habit of journaling and build a ritual.

Take it one entry at a time.

★ How much time should you spend on journaling every day?

It can be as simple as few minutes to half an hour or more. It will all come down to how much you are wanting to share. To write my journal entry, it usually takes me 7 minutes on a regular day to an hour or so on a tough day. You be the boss of your time and keep it flexible and accessible at any given time.

★ What do you write about in your journal entry?

This is a question I get asked a lot. To simply put it, it does not have to be anything specific. You do not need to follow any pattern. You have no barriers or defined rules here. Treat it like a brain dump. Scribble whatever comes to your mind. Anything as random as How is Gal Gadot so hot and you cannot stop thinking about her?

Some most common things people get started with is:

• Writing about your day. A quick summary of what went good or what went bad.

• Share a happy event or good deed that happened to you or happened to someone else because of you.

• You can treat this as a gratitude journal - write about three things you are grateful for in your day. Travel journal, places you want to visit. Food journal, a document of calories, and mindful eating habits.

• One can write about opinions and feelings. Analyze your behaviors. It is always better to think things completed beforehand than not giving them any thought and obliviously living in the moment (wish I had done that sooner).

• If you are a content creator, you can note your creative ideas down which you can visit later when you are facing writers/creators block.

• Going through a breakup or problems in your relationship? Write about how it is making you feel. It is your write-up, feel free to get angry and hurt the other person out in the form of words in your journal without causing actual damage to them.

• Angry at a co-worker? Cannot say it to the face. Go to your journal and write how you dislike it when someone else makes you do something you did not want to.

Remember, yet again that this can be anything and there is no certain language that you need to follow. No need for fancy words or correct grammar. Keep it raw and keep writing, do not edit it or try to perfect the sentence, doing this might break your flow. The point is to express not impress. Ultimately what I am trying to convey is that the sky is your limit.

★ Where to go and how to start?

Some people prefer writing it in a physical book, some like it digital. You can get a notebook + pen and get started. If you want to keep it digital. I have an excellent app suggestion for you called: Day One (free and available on both IOS and Andriod). You can end your day with journaling or start your day with it.

★ How has my experience been?

I have been journaling for the past 55 days in a row. I started writing about my day initially as I was extremely uncomfortable with my thoughts. It felt funny and I thought I was insane to do this. After journeying for a couple of days, I started getting more comfortable. Today, my journal and I have developed mysterious and intimate acquaintances, we check in now and then just to keep in touch, without really understanding why. Yes, I do ask my journal if everything was fine with her and tell her I will see her again.

I write before bed as I like to summarize everything and go to bed with a fresh mindset. I prefer an app over a physical copy because I live with people around me and I do not want to have that fear lurking over me that someone might read it (this helps me in being brutally honest). I find writing it on phone and dictating on lazy days convenient. I like all my writings to be backed up on the cloud and live on until the end of time so I can revisit it in the future hence the inclination towards going digital as of now.

Over time I realized that by journaling, I was able to analyze my thoughts better and address the complex emotions I was running away from. What goes on in my mind and what I said had a difference. I noticed that there were certain days where I felt depressed and before, I used to not have an answer to why? I was able to unravel that presently. The aforementioned space feels very welcoming and pleasant where I can go and let everything out whenever I want without any judgements or questions.

For fun, sharing the screenshot of my streak and personal entries (A little sneak peek :P)

I hope this helps you in springing your journaling journey. There is no “right way” to start a journal. Let the words flow. If I was able to convince you, start writing from today.

Feel free to mention that Ambica's blog seemed promising hence I am starting this journaling today and hey, look you have your first line for journal entry :D

★ Happy Scribbling! :)

See you next Monday. Until then Mask up, Stay Safe, and Stay Healthy