Why start a journal practice when you do not have the time? I know you are busy and feel you do not need another thing on your to do list. There are many ways to find the time. Do you watch TV or surf the net? Cut back 15 minutes and journal with me instead. Even journaling a few minutes here and there will work. You will reap the benefits.
You don’t need to journal for hours to rake the benefits. Just start anytime. I do suggest you journal everyday to build a habit, but it is up to you.
Write when you can everyday or schedule certain times of the day to write. Both can work. I sometimes write for 5 minutes several times a day. The important thing is to write. I do not believe in rules for journaling, just suggestions.
Why journaling you ask? It can reduce stress and suffering to write about stressful events. If you have experienced trauma, it is a good idea to seek a therapist’s help besides journaling with me.
Start with a brain dump. Set a timer for 10 minutes and just write everything that comes to mind. You can repeat what you write and what you write doesn’t have to make any sense. Just write until the timer goes off. Even 5 minutes to start is fine.
1. Keep a mood log:
Create a chart recording the severity of events or situations on your computer or journal, listing your emotions and rating them from 1 to 100%. Then write out all the thoughts you have. Do the best that you can.
2. Keep a stream of consciousness journal:
Write 2 to 3 pages in your journal as fast as you can. Let all your worries and stress out on paper.
3. Write a list of 100 things you worry about or stresses you out:
Just write, even repeating things if you must.
- Buy a timer or use your phone
- Buy a journal or notebook
- Schedule time to journal
- Or write in your free time
There are many different journaling techniques. I highly suggest to start with two : brain dump (writing quickly what ever comes to mind for 5 to 15 minutes) and spring board (which is writing about a statement or a question). Do a 5 minute brain dump now. Set an alarm for 5 minutes. Just write and write quickly. Then write ‘What things stresses me out the most right now?” What are you most stressed about? Share it in the comments. Did you try the above suggestions? If you did, share below.