The practice of journalling is helpful when it comes to self-reflection and awareness. It’s a process that calls us to analyze, observe and assess our thoughts, emotions, physical sensations and behaviours. Journalling promotes greater self-understanding, awareness of mental states and acknowledgement of emotional needs. And, through this greater self-awareness, we can work towards psychological growth by acknowledging and tending to our emotional and mental states.
Cognitive Behavioural Therapy (CBT) – the approach that BEACON is based on – stresses the importance of self-monitoring, particularly when it comes to our thoughts, emotions and behaviours. It’s a very proactive problem-solving stance.
Self-Questioning and Analysis
So, let’s get started with that analysis. 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 zero 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?
Non-Judgement and Self -Compassion
The process of journalling can be uncomfortable, challenging and even overwhelming at times. So, it’s crucial to the process that you take a non-judgmental and compassionate stance. Create ways to ground yourself if you feel overwhelmed. (For example, take a break, go for a walk, do something you enjoy, meditate or talk to a loved one.)
Journalling is a process that allows individuals to become aware of their internal states. Self-awareness is an essential component in psychology and is one of the first steps towards psychological growth.
