Panache

Journaling is one of the most talked about habits to sort out your mental health, and to work on yourself. But like you, many people don’t know how to do it the right way.

Or is there a right way to journal? What should you write? How do you start? And how do you continue writing in it?

Below is the list to answer your doubts about journaling and how to do it.

Create a safe space.

Journaling 101 indicates that no one should read whatever you are writing or expressing in your journal. But if you are surrounded by people who can read your journal intentionally or unintentionally, you need to protect it from them.

Anyone who has their journal ever read by someone finds it hard to be honest with their journals. You can hide it, keep a lock on it, or make a password-protected digital journal where you can freely express yourself.

It is important to create a safe space for expressing your feelings. The first thing therapist ever says to their client is that it is a safe space to express themselves. They create a comfortable environment for their client and let them know the same.

You need to understand that this space is just for you and no one else. You can be free here. You do not need to care about anyone else and be your true self.

Also read: How to approach journaling as a newbie?

Let go of perfection.

You worry about handwriting, choosing the right word, grammar, spelling, and other things. But I would like to tell you that you don’t need to worry about any of those things since it is your self-expression and you don’t need to chase any kind of perfection here.

Sometimes, the thoughts are too fast in your brain. The topics may jump from one thing to another in the middle of the sentence. You do not need to worry about the flow, explaining the situation in the right tone, or giving the context.

All you need to write about is how you are feeling at the moment. Describe your feelings to the tiniest of detail like how you felt lazy not to write today. Or how you can’t think of anything to write about but you are writing about it anyways. Or just mentioning that it was a pretty normal day today?

Pour your heart out.

Over the years I have felt that there is no point in arguing with people over the things that they are either not ready to listen about or don’t want to change at all purposefully. But those little habits annoy you the most. What to do about it then? All you have to do is tell that to your best friend, i.e. journal.

This was just an example. But as a complex creature, there are millions of things that we just do not get over that easily. Past traumas, depression, not being able to express ourselves the way we want, that sporadic feeling of worthlessness, or that everyday feeling that the world is on fire and there is nothing you can do about it.

Every feeling is worth sharing in your journal. The little letters on those pages are the best validation that you will ever get in your life. Never hold back from sharing things in your journal. If you get tired of writing, you can pause and resume later.

Mark your pages with tear marks, drawings, scribbles, words that can’t be found in any dictionary, or just a reminder that things are too overwhelming to express now but soon you will be fine.

Also read: 8 effective ways to open up in your journal.

You don’t need to write an autobiography.

Once you start considering your journal your best friend, you think you are going to tell everything about yourself. But take your time. And let your friend gradually know you over a longer period.

When people buy a new journal, they start by writing their history. And they start by introducing themselves. However, remember that you need to be in the present moment when you are writing in it.

Otherwise, the past emotions or the future anxiety would become too overwhelming for you to express yourself. You need to start by expressing how you are feeling now. And, proceed by how your day went or how your week was. Remember to start small.

Also read: What to journal when you have nothing going on?

Try to get into the flow.

Journaling can be a form of meditation for you. Take some deep breaths before you open your journal to express yourself. Then, start writing. If you are not too anxious, your speed of thought will match your writing style.

If you think too fast, switch to a recorder or type in your digital journal. But if you want to stay through the traditional means, you can get into the flow of your thoughts. And pour them on the paper accordingly.

You can set your ambiance for journaling mood as well. Light some candles, put on slow music, or dim lighting but enough so you can write. You can also play journaling videos, or ASMR sounds to journal effectively.

Remember, you can calm your nerves before you start journaling. But that is not a necessity. Some people, including me, keep their journals with them and ramble their thoughts whenever they get enough time.

Only you can define how you are going to journal and that process could be exclusive to you.

Also read: This one journaling exercise can give you closure.

Use prompts.

Sometimes, people journaling for years cannot find the right words to express themselves. There are times when this streak can go on for days. So, don’t give up on journaling if you face days, you can’t write anything.

But to break that streak, you can always take the help of prompts. Prompts are general, or small sentences that can induce an idea to start a chain of thoughts or an introductory topic, so you can start writing about it.

You can check some prompts over the internet. It can range from self-discovery to shadow work. Including health-related prompts to productivity journaling prompts.

They are also a great idea to know yourself better or to explore the different areas of your personality in detail.

Also read: Daily checklist for your Wellness Journal.

Don’t hide your emotions, acknowledge them.

There should be a place where you can be emotionally naked without any fear. And your journal can be that place for you. Even if they are negative emotions.

When you are journaling, there are times when you have to write about your negative feelings as well. Feelings like jealousy, hurt, loneliness, grief, lust, resentment, bitterness, or repulsion from something or someone, etc. are valid sentiments.

And since they are a part of your existence, they can all be a part of your journal too. Since there is no judgment between the pages, you can express your true self.

This is a healthy way to acknowledge your emotions. Because only after acknowledging them, you can face them and process them in a healthy and efficient manner.

Also read: How Cognitive journaling can change your life?

Write as if no one is going to read it.

One of the initial fears of writing in a journal is what if someone is going to read it. What if someone, someday comes across my deepest darkest self and what do they think about me? This fear stops people from being true to themselves and in their journals.

But if you are too fearful, you can take the necessary steps for that. You can keep your journal at a safe location, use a password-protected digital journal, use a different language to write, or use special codes that only you know how to decode.

Anais Nin, a French-born, American novelist, essayist, and writer, wrote a lot of journals during her late teens. Her journals were published. She was also an erotica writer and many of her journal writings had her experiences with men. She would draw a symbol on the pages when she wrote about an intimate experience with a man and had an orgasm.

This was just an example, but you can take notes and formulate your signs and symbols for your journals.

Make your journal, your true friend.

There is no doubt that we are living through the unprecedented times. The majority of us are suffering from emptiness and loneliness. We are too scared to express our thoughts and ideas.

Sometimes, because of the fear of being judged, and other times because we think our opinions could be too political for the people. Therefore, it is necessary to express your thoughts before they get lost in oblivion.

Your journal can be your true friend. It can help you vent, reflect, comprehend, plan, and more.

There is an old saying, that, “Books are your true friends,” Consider your journal in the same way but you are the author.

Write, whatever the hell you want!

Many people want to start journaling but don’t know how. Honestly, there is no right formula. You can write, collect pictures, use washi tapes, draw, decorate, and do many other things you want.

It is all up to you and how you prefer to express yourself. It is up to you, what part of life you want to keep and how you want to keep it.

So, don’t overthink it, and start whenever you want.

Also read: These things are stopping you from journaling regularly.

 Conclusion

Journaling is both an art and a science. It is totally up to you how you want to do it. If you feel too resistant to journaling, try to write only the happy moments of your life in your journal.

Try to write about that one embarrassing thing that happened to you that no one might remember but you can’t get out of your head. Maybe burn the papers later.

Over a period, you will get to know the benefits this habit can create in your life.

Also read: What is Shadow Work? How to do it right through journaling?

Also read: 10 things to remember while shadow work journaling.