Journaling is a way to process feelings and thoughts in a healthy way. Journaling is not only for creative types, it does not take a long time, it is not keeping a daily diary, and it does not have to be shared with others. Writing is a way to unlock your creative voice and energy. It is a way of communicating with yourself. It can serve as a way to mend and heal that can be insightful, passionate and revealing. Writing offers a time to reflect, increase awareness and insight, and a place to let go. Journaling is an invitation for all people to explore ideas, process experiences and situations, practice positive habit building, and manage difficult emotions and thoughts. Journaling is not only a way to process our everyday life, but it can be very helpful during challenging times. Creative activities are not about the product but about the process of engaging in the activity. Therefore, the end goal is not about how well formed the writing is or where the writing is occurring, it is about the process of creative expression. Journaling or creative writing is a great way to break through a hesitance about engaging in art related activities. It is a misconception that people need to be artsy to do anything art related. All humans are creative, and we each have our own unique way of expressing it. For stress management it can be very helpful to use writing.
“Owning my story and loving myself through the process is the bravest thing that I will ever do.” – Brene Brown
Writing prompts
Writing prompts are a creative, yet structured way to get started. The following prompts can be useful:
- This week I observed…
- I was mad when…
- When I am hopeful, I …
- When I think about my day, I …
- Each day brings…
- A goal I have is…
Gratitude list
Creative writing can be as simple as writing a list of things for which you are grateful. By creating a gratitude list, you offer yourself an opportunity to be reflective and shift your mindset to positive aspects of your day/week. These statements may be small or big things. This creative process helps us build our mindset so we can appreciate the people, places, and experiences around us.
“When I focus on gratitude, the tide of disappointment goes out and the tide of love rushes in.” – Kristin Armstrong
Positive affirmations
Positive affirmations can be another creative way to express yourself. When we express a positive affirmation, it can be very powerful and a way for us to focus on all the things that we are doing well.
“Just in case I have forgotten today: I matter. I am loved. I am worthy. I am magical.” – Elyse Santilli
- Make a list of positive affirmations using the prompt, “I am…”
Examples of this are:
“I am doing my best.”
“I am confident and knowledgeable.”
“I am showing love every day.”
“I am enough.”
“I am courageous and I stand up for myself.”
“I am superior to negative thoughts and low actions.”
“I am in charge of how I feel today and every day and today I chose…”
“I am allowed to be both a masterpiece and a work in progress.”
Life will often present challenges and when those challenges arrive, it is helpful to remember your strength. Strength is found when you remember your resiliency. This is done when you jog your own memories about what might be helpful during a difficult time. Wisdom is offered from what you have overcome in the past, or you may remind yourself of resources you can turn to. At the end of each day, you can also acknowledge your victories. It is important to acknowledge when you do well and celebrate the good things that happened. These may be big or small. Identifying these victories can give you peace of mind so you can rest, and this practice also trains you to adjust your vision so that you can see the positive things that happen throughout the day.
A simple way to do this is to complete the sentence:
“When things are challenging, I want to remember…“
Self-Compassion
A “Dear Me” letter is written to yourself and offers you a moment of reflection by using your own words to offer self-compassion, kindness, love, and support. The goal is to speak to yourself in the same way you would speak to a loved one so we must therefore be mindful of our tone and choice of words.
Below is just one example of a “Dear Me” letter:
Dear Me,
I have permission to feel my feelings.
I can feel overwhelmed and frustrated. I am doing the best I can.
I can do hard things. I am strong.
I need to let go of being perfect.
Love,
Me
Inspirational Quotes
a. “Worrying does not take away tomorrow’s troubles; it takes away today’s peace.” – Randy Armstrong
Use this quote to write down your worries, and add, “I accept, I let go.” For example, “I am worried about the health of my loved one. I accept this feeling, and I let it go.”
b. “Talk to yourself like you would to someone you love.” – Brene Brown
Use this quote to respond to the following prompts: “I am lovable because….” or “I am worthwhile because…”
c. Use the following quotes to write further about or use them as sentence starters.
“My presence is my power.“
“I don’t sweat the small stuff.“
“I let go of all that no longer serves me.“
“I deserve the best and I accept the best now.“
“I use my creativity to tap into my innate power for growth and healing.”
“A river of compassion washes away my anger and replaces it with love.“
“Creative energy surges through me and leads me to new and brilliant ideas.“
“My thoughts are filled with positivity and my life is plentiful with prosperity.“
“Today, I abandon my old habits and take up new, more positive ones.“
“Everything that is happening now is happening for my ultimate good.“
“I have strength in my heart and clarity in my mind.“
“My fears of tomorrow are melting away.“
“An empty lantern provides no light. Self-care is the fuel that allows my light to shine brightly.“
Permission List
When we practice self-compassion, we are providing ourselves a way to give ourselves permission to have faults, weaknesses, and imperfections. If you are having a difficult time with being perfect or having to feel you need to be perfect, you can use this writing technique to address some of these unrealistic expectations. Use the following writing prompts to begin the process of accepting yourself for who you are and the journey that you are on to a better self.
“I give myself permission to…“
Examples: Make a mistake doing…
Take a risk to do…
Ask for help with …
Try something new, such as…
Feel the emotion of….
Trust the process of…
Learn from my mistake…
Creative writing or journaling is one part of the journey to connecting to oneself. By engaging in creative writing exercises, you can gain a different perspective into your thoughts and feelings. This process is part of the healing journey to a better sense of self and connection to the world. As you explore the different ways to incorporate creative into your life, you may discover new ways of creative expression. Creative expression is a way to provide a voice for some of life’s difficulties that are difficult to talk about it. By writing we offer ourselves another way to express ourselves in a positive, productive, and healthy manner. A large part of a healthy lifestyle is having a variety of ways to cope with stress and anxiety. Creative writing or journaling is one type of coping skill that is worth exploring in more depth.
Written by Lynn Cukaj, M.S.