"The Benefits of Journalling"
In my 20s journalling was my safe-haven for self-expression. I went to the page to vent, to process a hardship, to jot down ideas, write little stories and poems, and to reflect on relationships that weren’t quite going as I expected. I wrote out all the thoughts that were whirling inside my head. These moments of quiet contemplation helped me move through difficult emotional and mental states.
Journalling has helped me:
Slow down: When I write, I make the intention to write slowly. I often feel that it is this very act of setting aside time and slowing down that contributes to my feeling lighter and less burdened afterwards. As I pause to write and reflect, I become more aware of the sounds of the city outside my living room window. The hum of the fridge from the kitchen becomes more audible, even peaceful. My phone is turned off, and I feel like I can finally hear myself think. With each word I write the silence and stillness grow around me. Calm.
Intentionally self-reflect: In my therapy sessions, I often use the term ‘intentional self-reflection’ to give the sense that self-reflection in and of itself may not be enough to deepen into and process what is going on in life. With intentionality, we can take a pause to consider what we want to journal about. This can be done by giving ourselves a prompt in the form of a question, a word, perhaps a poem we’ve just read, or an experience we’ve just had. Intentionality can also mean taking care of where you write. Taking time to clear your desk, go to your favourite cafe, or find a spot in a park or by the water to write are all examples of intentional acts. Intentionality focuses your mind and not only makes it clearer on what you’re going to reflect on but also how you’re going to reflect.
Create distance from my thoughts: There are moments when I hesitate to write my thoughts down because I think if I write them, if I get them out in the open and onto the page, that it somehow makes the thought more real. Indeed, I often write thoughts that move me, that see me admit to some regret, to some sadness, a thought that reveals the underlying grief behind a moment of reactivity. However, what it also does is it helps me validate and move towards an acceptance of what is going on within me; within my mind, within my body. “Ah, I’ve been carrying this thought for some time, afraid to look at it!” When I see it written down, I also create space between myself and the thought. I can choose to get curious about it, I can choose to dismiss it entirely, and I can choose to take this thought to someone to help me process it and understand it with someone like a therapist, a friend, or a trusted family member. I can make a choice, and in making a choice, I see and feel that these thoughts do not have as much authority and power over me as I may have thought.
Visualize my desired future: I’ll use journalling personally and with my clients to explore what kind of future they want to work towards. For some, imagining a future different from their present is a challenge. Life may be filled to the brim with loss, a malaise, a lack of meaning and purpose. But it is the very challenge of envisioning a future that brings about the creative energy and willpower necessary to put your vision into action. It is undoubtedly challenging to see yourself as happy and content when you are currently depressed and unfulfilled. With some help and direction, you can begin the process of envisioning a future where your resiliency and self-compassion come to your aid during difficult moments, a future where you are supported by others even in the darkest times, a future where you are actively working towards clear goals. These are simply examples of crafting a desired future; it will look and sound different for everyone.
Explore my creativity: Writing helps me step out of rigid self-identities and ways of thinking. I’ll sometimes use journalling as a creative writing exercise; I’ll write poems, short stories, and jokes. I explore my humorous voice, my contemplative voice, my sensual voice. While I may sometimes be moved to share my writing with others, I’m primarily interested in experiencing myself as a creative being. It’s not about judging the value of what I’ve written, it’s about seeing myself being able to create, being able to flex my creativity. And as I practice my creativity, I find that I’m able to approach problems in my life with increased flexibility and adaptiveness.
If you’re interested in exploring therapy with me and incorporating journalling in our work together, please do not hesitate to reach out. You can email me at soroosh.vafapoor@gmail.com, or book a free 20-minute consultation call with me here.
