A few weeks ago, we talked about how journaling can be helpful to get a better understanding of what we’re feeling, why we’re acting the way we are, and what the reasons behind it might be. Journaling is a great tool when it comes to self-reflection and awareness.
But a few people have reached out to see what that process looks like, and get a sample of the types of things they should be recording. So, let’s look at that this week.
The journaling process is pretty simple: Find a quiet place and get comfortable with a pad of paper and pen or your favourite device, and ask yourself the following questions:
Cognitive (my thoughts)
What are my thoughts? How am I speaking to myself?
Emotional (my feelings)
What emotions do I feel? How intense is the feeling, from 0 to 10?
Behavioural (my actions)
What am I doing as a result of how I think and feel? What helped me cope before? Is there anything I am avoiding? What do others see me doing?
Physical (my wellbeing)
How does my body feel? Where did I feel it?
So, what does that look like in practice? Where do you start? What do you focus on? Below, you’ll find a short, fictional example of a journal entry.
A sample journal
Cognitive: What are my thoughts? How am I speaking to myself?
I notice that I think that I don’t work hard enough. I am very demanding of myself and put a lot of pressure on myself.
Emotional: What emotions do I feel? How intense is the feeling (0-10)?
I feel disappointed (8/10) in myself for wasting my time.
Physical: How does my body feel? Where did I feel it?
My body is exhausted. I feel it in my shoulders and my neck. My heart is always racing, particularly when I try to focus on work.
Behavioural: What am I doing as a result of how I think and feel? What helped me cope before? Is there anything I am avoiding? What do others see me doing?
I notice that I stay in bed longer than I should. When I try to relax, sleep or work, I become restless and start cleaning. I am avoiding my work.
A Non-Judgment and Self -Compassion conclusion
Note that the process of journaling is exploratory, observational, non-judgmental and compassionate. It aims to be problem solving. So, once you’ve filled out the fields above, try to find a reasonable “next step”. Maybe something like:
I will try to put less pressure on myself and focus on self-care. It might be helpful for me to acknowledge the small things that I accomplish and to create small daily goals. I will try to reduce my time in bed and find other ways to rest if I need it. I will try this for the week and review any progress.
