Journalling

Journalling is an activity that is readily available to all – even those who have limited literacy skills, as journals do not necessarily have to be about writing (they can be a collection of illustrations such as drawings and/or photographs).

Journalling as a therapeutic tool

Journals can be a way of reflecting and processing the challenges in our lives and a journal can become a constantly available trusted friend that will not judge us, whilst helping us to gain perspective. Through journalling we can make new discoveries about ourselves, walk the paths of healing and give ourselves personal freedom.

Some general guidelines

Choose a time and place where interruptions will be minimal and consider whether or not we want others to read or look at our journalling later. If we wish to keep it private we need to find a safe place to keep it. If we are inclined to journal about our pain and distress we also need to think about how it might impact on us if we re-read this at a later date. Sometimes this kind of writing is better left to the realms of off-load writing, which is destroyed immediately afterwards as we mentally let go of hurt and pain.

Using journals for specific purposes

Whilst journals can be used as daily diaries to record events and feelings, they can also become more targeted to help us record and explore specific areas of our lives.

Some targeted journals may include:

• A gratitude journal – this is simply about finding something each day to be grateful for and recoding it.  A creative way of recoding gratitude is to make gratitude chain. Pre-cut a supply of rectangular paper pieces and, each day, write something to be grateful or thankful for on one piece at a time. Join them together to make a paper chain, adding a new piece of “chain” each day (or triangular pieces could be cut and joined to make bunting).

• A record of achievements – this could include things that were enjoyable, plans and ideas (new thoughts), challenges we came through and things that were self-caring, as well as achievements (to widen out our thinking about achievements)
• A record of creative pursuits – I have a DVD from Quilters Companion that takes viewers through the process of compiling a creative journal that includes pages for creative projects that have been undertaken. The pages include photographs (of both works in progress and finished items), swatches of fabric used (or wool), patterns, and words about the creative journey. The fabric cover is embroidered  and the result is an inspiring and attractive collection of achievements. This could be easily adapted to other creative pursuits.

• A travel diary – I find that keeping records of our travels has allowed me to re-visit interesting and enjoyable times when life is more mundane.
• Scrapbooking family and other events – this can be as simple or as complicated (with decorations) as desired. The creative process itself can be quite therapeutic as photos and embellishments are arranged and words are added in creative ways.
• Daily insights – over time this can lead to a recognition of threads that are occurring in our lives and thus to changes we might contemplate to improve our lives.
• Our dreams and hopes for the future – this can help us to keep hope alive in our life journeys and maybe provide some goals to work towards.

Useful tools and resources

Inside-out: a journalling kit, produced by Innovative Resources is a set of cards that each features a key word, illustrations, a quote about the topic and some prompts in the form of questions, statements or suggestions. It can be purchased by following this link:
http://innovativeresources.org/resources/card-sets/inside-out-2/

Creative Journal Writing by Stephanie Dowrick, Allen & Unwin, Aust 2007 contains exercises and ideas to inspire more creative journalling, and more information can be found here:
http://www.booktopia.com.au/creative-journal-writing-the-art-and-heart-of-reflection-stephanie-dowrick/prod9781741751376.html

Writing in Bereavement by Jane Moss, Jessica Kingsley Publishers, London & Philadelphia, 2012 outlines exercises for groups and individuals, using a variety of genres to help those who are bereaved to voice the changes brought by grief, the unfinished conversations and memories of loved ones, and to provide a respite from sadness. It also has a great chapter on keeping a journal. For more information follow this link:
http://www.booktopia.com.au/writing-in-bereavement-jane-moss/prod9781849052122.html

Journal prompts can be found on this website:
http://psychcentral.com/blog/archives/2014/09/27/30-journaling-prompts-for-self-reflection-and-self-discovery/

And, of course, many people use blogging as a form of journalling.