Homework: Journalling

 

There are many types of journals and methods of journaling. What I'm presenting here is a practice of writing thoughts and feelings on a daily basis.

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Thinking to ourselves about issues can be helpful, but many times thinking becomes a tangle that is more confusing than helpful. One of the reasons people go to counselling and therapy is to talk out issues with someone who will listen without criticism and judgment. For many, getting thoughts out of our heads is like tossing a pile of string onto a table where it can be more easily seen and untangled. Writing in a journal can have a similar effect, with the added advantage of being a physical record we can return to.

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The root of the word journal is “jour” (day) meaning a daily account. To keep a journal to an effective daily routine, it needs to be relatively short and quick. If necessary, short phrases and point form entries are acceptable. Unless you have the interest and time for broad descriptions, consider limiting entries to a report on feelings, notable events, basic insights, and also a post-session recounting of therapy.

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Ideally the evening is a good time to write and reflect on the day, but any time is better than nothing. And since patterns gain strength with repetition, even a few scribbles every day is better than skipping and hoping to squeeze it in tomorrow.

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Self reflection through journalling can be a positive thing, but sometimes too much self-attention can grind worries and negative attitudes more firmly into the nervous system. If an escape from self is needed, feel free to spread your attention to nature, loved ones, and things that are simply enjoyable. Sometimes “the dog ate my homework” is a healthier choice!