Journaling part 2: Journaling to cope with adversity

Welcome to this second blog on journaling. Have you already read my first blog in this series which takes a look at the broader topic of the value of reflective expression alongside the counselling process? Check out my previous blog to learn about the benefits of journaling and how you might begin.

The next two blogs are based on the use of the written word, but if words aren’t how you process the highs and lows of life then perhaps explore how it applies to your choice of creative expression.

Freewriting or ‘stream of consciousness' writing is the practice of putting pen to page and letting the ink flow. It is a process of valuing the unconscious by allowing thoughts to arise and acknowledging them as they appear. For many people, this is cathartic and can be illuminating as you find yourself uncovering new ideas that are buried deep down – giving space and attention to feelings, beliefs and values that we might have repressed.

It can be confronting to allow whatever bubbles up to emerge on the page but, as this is in the privacy of your own company, It can be a deeply empowering practice.

Simply begin, and, begin again if you need. Let your thoughts, observations and feelings meander between the present, past and future, your emotions, reactions and urges. Let the unsaid be said and ‘the page’ (voice-recorder, or your medium of choice) receive your truth at that moment without judgement or scrutiny.

The benefits of freewriting:

Unlike in a conversation, this is a deeply personal process and is well suited to themes or events that you perhaps are not yet ready to invite other people’s perspectives on. Journaling can help to find contentment with yourself in a particular situation or land on a resolution without the need for consulting other people and so, over time, this practice of letting thoughts flow contributes to resilience and self-worth.

It might start with a feeling, a thought or an event. Like any conversation you would have with another person, you tend to start with something in the forefront of your mind – conscious and apparent issues or happenings - but through the stream of consciousness writing, you tend to uncover new insight.

It may bring new perspectives or make connections in your thoughts and behaviours that are easily missed – whether that’s because we are rushing through life, or because we are stuck in inertia. Journaling like this can inspire new action, or the opposite, take the urgency out of a plan and save you misspent energy.

Resist the urge to judge yourself for the practice. It’s common for clients who find spending time with themselves difficult to worry that freewriting could be ‘ranty’, indulgent or selfish. There may be fears that journaling may entrench views that we’d rather not have and yet this is not my experience at all. In fact, it’s relieving and thoughts and beliefs lose their potency. Once expressed we can move on from them. Whatever comes up for you when writing it’s important to remember that all these feelings are allowed – simply notice and allow the feelings.

A Practical suggestion:

Hold in mind these questions - how does it actually feel to write this? What are your physical sensations? Am I tense, hot or tired? Perhaps tears come, if so, are they welcome, are they not?

Take a moment at the end of freewriting to pause and take a few deep breaths. Grounding yourself in your seat or on the floor where you are. I recommend allowing any sense of accomplishment for making this time for yourself and even revelling in the warm sense of satisfaction.

Over time, your journal practice may become part of a ritual of self-valuing – every entry is an opportunity to say goodbye to the hardest moments and find new ways of coping. The time you take to reflect on significant experiences that swell in you and burst onto the page become periods of self-regard and as this grows you might notice your resilience too. You will learn a new way of listening to yourself and being heard is ultimately what we need to restore a relationship with ourselves that is frequently neglected or undermined.

Triggers and self-care:

You might react to what emerges but remember that each entry is simply a moment in time – there is no need to diminish or exaggerate the importance of what emerges. It is not a record against which you are accountable and no one is going to see it. It’s not aiming to make a flow of thought fixed and firm. It is simply an exercise of purging one’s experience and no matter what unfolds on the page, it is not set in stone. It’s simply about letting what is tangled and trapped deep down, rise to the surface, loosen and free.

If anything begins to feel overwhelming, frightening or affecting beyond relief then I encourage you to stop. Ground yourself however you best do so – for me it is shifting my perception to a wider perspective. This might be going on a walk or even just looking up and taking in a different, wider view and taking in the sight, sound and bodily sensation in the widest possible sense.

Remember that anything that emerges through your journal practice is welcome in therapy where we can explore it together. Bringing any difficulty emerging thoughts or feelings to therapy can mean you have extra support in the safety and shared experience of the therapeutic relationship.

[end]

In the next and final blog in this three-part series on journaling, I share a technique that can help your journal fast-track your personal growth. In the meantime, you can get in touch for more resources on reflective writing here.