Simply writing on your morning pages helps you gain clarity and set a positive tone for the day. Evening journaling: Reflect on your day before going to bed. Write about your accomplishments, challenges faced, and any lessons learned. Use this time to express gratitude and let go of any negative emotions or stress. Start by journaling for five to 15 minutes, and write about whatever is on your mind. Keep going until you feel you have written what needs to be said but haven't delved into rumination. Describe the events that are currently causing difficulties for you. Journaling helps you gain a different perspective on life, your past, & your emotions. It allows you to explore the right side of the brain and understand things that you can't access through reflection and rational thought.
Start out by listing two or three things that happened during your day that were positive. Reflect on and accept them. Write two or three things you are looking forward to the next day. These are not things that must happen; they are simply things you are looking forward to.
Even scientific evidence backs this technique-researchers have found journaling can help reduce intrusive thoughts, organize scattered memories, and improve your overall mental and physical health. Journaling also helps people hone their focus so that they think about only one thing at a time. Every journaling session lowers your brain's reactions, making them less intense, and allows your feelings to become more elaborate. Another important effect of journaling on the brain is memory improvement, but we will tackle that one in a later section.
7 Tips on How to Do Self-Therapy
Start by thinking about what you'd like to achieve.
Understand more about your problem or goal.
Study your feelings and/or behaviors more closely.
Identify and explore any associated self-talk, thoughts, or beliefs.
Challenge your irrational thoughts, internal dialogue, or beliefs.
How do I journal every day?
As you start journaling, know that it's ok to begin with a small journal entry. Don't put pressure on yourself to write a lot or to write about anything specific. Just start by jotting down a few thoughts or feelings that come to mind. Over time, you can build up to writing longer entries or exploring specific topics.