Article: Why is Journalling Good for Mental Health?
Why is Journalling Good for Mental Health?
Keeping good mental health has seen a welcome rise in attention of late. There are several national bodies as well as other charities and others all working in the space to provide help and support to those struggling with whatever conditions, pressure points or challenges they face in their daily lives. They all generate lots of great advice about how to help manage your own mental health and wellbeing, and of course what works best for you will depend on your own personal circumstances.
What is generally agreed though is that something like journalling or keeping a diary can be a great self-care practice, particularly helping with easing stress or anxiety and coping with depression by externalising those thoughts rushing around your head. It can provide a way to help you keep track of your daily moods and recognise and document personal triggers, but more than that, it’s an outlet to document your successes or enjoyable moments each day no matter how small or insignificant you may think they are at the time. Being personal to you there is also no need to worry about the fine details – no one is going to judge you; it is your personal space.
Research has shown that writing a journal by hand is also much better than typing the same material as it helps slow down the process, allowing you to process your feelings much more deeply and expressively. It also provides for a more enjoyable cognitive and tactile experience, bringing other senses into the overall experience. It is so easy to carry a small pen and something like a field notebook that slip easily into a pocket, wallet or bag, that you can always have them with you wherever you go. This therefore also fits the everyday carry (EDC) lifestyle perfectly.
So How Do I Journal?
Ultimately this is down to doing what suits you best but a great way to start, as with many things, is little and often. Set aside 5 to 10 minutes each day at a regular time in a quiet space, where you can sit and relax and just document whatever thoughts are in your head. There doesn’t need to be a structure, there are NO rules, just write or draw whatever feels right for you. It can be as personal and as private as you want, but of course you can always choose to share certain parts with family or friends as you wish.
Make your space as comfortable as you can and why not enjoy a cup of tea at the same time. You want to ensure you look forward to your journalling time each day and find it both cathartic and freeing.
Keep a pen and your notebook or journal handy at all times. Either carry them with you if you can when you are out, so you can note down your thoughts at any time, or leave them next to your journaling location so you know they will be there waiting for you – one less thing to worry about!
What If I Don't Know What to Write?
There are easy ways to get started and one such method is using a 3-3-3 approach. In its simplest form this gives you 3 subjects to focus on, for which you write 3 points each.
Some suggested topics are;
- 3 things that happened today
- 3 things you accomplished
- 3 thoughts or feelings
- 3 tasks to complete
- 3 things you are grateful for
- 3 focus areas for tomorrow
- 3 goals for tomorrow
You can also come up with your own topics or variations of course, so they better suit you and your life and interests. The point is the 3-3-3 method gives you an easy and focused way to get started rather than staring at a blank page. It also helps you form a regular daily habit as you know you have a starting point while your own thoughts start to form and flow more freely. For the future tasks and goals also remember that these do not to have to be particularly large or complex. There can be just as much satisfaction from ticking off a smaller task or goal so be realistic on what is achievable.
We hope we’ve given you some inspiration to either start journalling, or some further ideas on how to get past those days when you just need some help to get the flow started.
Have You Got Any Journaling Stories or Advice?
If you journal we'd love to hear how you approach it and if you have any advice for those looking to start that we can share. This is why we love being part of the EDC community as it lets us all work together to help each other, plus we get to use our EDC kit at the same time.
Further Help and Advice
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Mind – the mental health charity, has the following thoughts on journalling;
Write a Journal
Writing in a journal can help to process your thoughts and express how you’re feeling. This could be on paper, or in a digital journal.
These are some different ideas for keeping a journal:
- Keep a ‘no filter’ journal, where you write whatever is on your mind each day with no structure or filter.
- At the end of each day, take note of a few things that went well or that you are grateful for from that day.
- Write down what has happened during the day, how you've been feeling and what sort of thoughts you’ve been having. This could help you see whether your feelings might be linked to anything you’ve been doing.
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The Mental Health Foundation has a very useful page of contacts for when you feel you need to get some help.
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The NHS has a dedicated page covering information and support on mental health services, including where to find urgent help.
Journalling Supplies
As mentioned earlier, journalling fits very much into the EDC lifestyle as it encourages the carrying of a pen and notebook, which in themselves might also lead to using a wallet or other leather carrying accessory to house them.
Silver Fox Tools offer our own in-house designed (and in the case of the leather items - manufactured) selection of these everyday carry journalling items.
Field Notes
We also stock the perennially popular Field Notes brand of notebooks in 3 different styles, who themselves have been going strong for 20 years and who suit our heritage classic vibe perfectly. Our 3 leather carry options are all designed to fit the Field Notes perfectly.
