Journaling is a great way to release immediate feelings. It’s almost as if you are getting that thought process out of your system and energy field by giving it to the journal entry.
Later this journal could be used as a point of reflection. It is always good to be able to unpack what you felt, asking questions like why do you think that that specific issue or person made you feel a certain way, why did it evoke particular behaviours? What can you do to react differently in the future?
The Handy Journal Acronym
The Coach federation guides the journaling process by using the Handy Journaling acronym (Coach Federation, 2013):
J – Judgement-free
Write whatever is in your heart. Unpack it all, don’t hold back. This journal is a personal, private, and safe space you to express your thoughts and feelings.
O – Observation
Journaling is an excellent opportunity for you to step into an observer role. Write down the things that happen to you and spend some time thinking and reflecting on how to interpret what you have written.
U – Understanding
Piggybacking off of observation, what we observe can help us reach understanding about ourselves. How we perceive what happens to us is more important than what actually happens to us, and observing how we think can help us understand our own thought patterns, which can lead to the effective management of our thoughts and behaviours.
R – Revelation
This process can often lead to revelations about our desires, our dreams, our goals, and aspirations. Journaling can help us get in touch with our core selves.
N – Needs Assessment
Keeping a daily journal makes it easier to notice problems and potential solutions, as the simple act of writing something down can make it seem simpler and clearer. Keeping everything bottled up can be extremely harmful, and just putting pen to paper can sometimes be all that is needed to release some pressure.
A – Awareness
Writing down your experiences helps you to take a wider perspective on your life. It can also serve as a reminder of problem areas as well as things to be grateful for. Raising awareness of these areas is the first step towards making the necessary changes and appreciating what you have.
L – Life
Quality Journaling is known to be an effective way to de-stress and decrease anxiety. Just a few minutes a day can have a major impact on health and happiness.
Nirvashni Govender from BodhiMax Consciousnessgives us some quick tips on how to journal our feelings. (Video)
10 Journal prompts to help with stress and self growth