Journaling in Therapy
“Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.”
— Natalie Goldberg
Journaling is often seen as a simple yet creative activity; a few minutes with a pen and paper, maybe just writing down your thoughts for the day. But when paired with therapy, it can become a powerful tool for personal growth and healing. If you’re undergoing counselling, you may have heard your therapist suggest journaling. So, why exactly is journaling beneficial during this time, and how can you get started?
Journaling is Self-Reflection
Reflective journaling is the practice of documenting both your experiences as well as your interpretation of those experiences.
One of the biggest benefits of journaling is that it allows you to gain deeper introspection into your thoughts and emotions. Therapy is a journey of self-discovery, and sometimes, those hour-long sessions just aren’t enough time to process everything that comes up. Journaling helps you extend that time by offering a personal space to reflect on what you’re learning about yourself. As you put your thoughts into words, you may begin to notice patterns in your thinking or feelings that you hadn’t realised before. It can also help you untangle complex emotions that felt overwhelming in the moment. Over time, this process can bring a greater sense of clarity and understanding, which is an invaluable part of therapy.
So, How Do I Start?
When it comes to journaling, it’s important not to set any unrealistic expectations. There’s no need to dive into long essays or deep reflections right away. Instead, begin with simple key words, feelings, or thoughts that you’ve gained through your therapy sessions. These small reflections can make a big difference.
Maybe it’s a feeling you’re grappling with, a constant thought that keeps popping up, or something your therapist said that stuck with you. Just writing it down can help solidify those ideas and give you space to process them further. And remember, there’s no wrong way to journal – it’s your space to explore, just make sure the page doesn’t stay blank!
What Do I Write About?
Here are some examples to get you started":
What was covered in your last session.
What you’d like to discuss in future therapy sessions.
What you’re noticing about yourself this week.
What you’d wish for if you had three wishes.
Your dreams (keep a journal by your bed to jot them down while they’re fresh).
How you feel about therapy and/or your therapist.
What you’re feeling and thinking at the very moment you’re writing.
Your worries, your blessings, your goals, your memories, or even your writer’s block.
These prompts are a great way to get into the habit of journaling, even when you’re unsure of what to write. They can open up new insights and help you connect more deeply with any emotions or experiences that surface.
Tracking Your Progress
Another benefit of journaling while in therapy is that it serves as a tangible record of how far you’ve come. At first, your entries might feel scattered or surface-level, but as you continue, you’ll start to see your growth more clearly. Journaling can become a living anecdote to the hard work you’ve been putting into therapy. When you look back over your past entries, you’ll see moments of struggle and progress, and you’ll be reminded of the strength and resilience you’ve built along the way.
A Tool for Mindful Reflection
Incorporating journaling into your therapy journey is less about creating a perfect record of your thoughts and more about giving yourself space for mindful reflection. Therapy is a process that takes time, and journaling is one way to ensure that you’re fully engaging with that process outside of the therapy room.
So, the next time you feel uncertain about your progress or overwhelmed by your thoughts, try picking up a journal. It’s a simple tool, but when used with intention, it can have a profound impact on your personal journey.
