SELF HARM RESOURCES

Journaling

 

There is no 'wrong' way to journal.  However, when you're using journaling as a coping skill (especially if you're working towards recovery) there are a few things that may make it a more useful and effective coping skill.  

 

Here are some things you might want to consider:

 

Regarding venting:

• If you find it helpful to vent in your journal, do you carry your journal around with you so that you can access it when you need it?

• When you are done venting, when you feel a bit better, AND when you are in a safe space, look back at what you wrote.  Can you identify what you were feeling?  Can you identify what caused you to feel that way?  What was the most significant thought or two that you had, or what was the theme of your thoughts?  Were these thoughts realistic?  You might want to challenge one of the thoughts you had and come up with a more realistic view of the situation/person.  

• What did these thoughts and feelings make you want to do?  Did you do that?  How do you feel about your choice now?  Is there another reaction you would prefer you'd taken?  Why?  What would it have been like if you did something else?  What would you have needed to do differently in order to have made different choices?  Was anything harmed by your feelings - you, a relationship, something in the environment, and opprotunity....?  Is there any way you can address/repair that?  If you engaged in a harmful behavior, you might make a chain analysis of the event to better understand it.

 

It can help to keep a mix of positives and negatives in your journal.  While it may help to vent and express what you're struggling with, it can also help to:

• make note of things you do that you enjoy

• mention when a conversation goes well, or something good happens

• write down times you were triggered and managed to delay or prevent engaging in harmful behaviors

• things you are grateful for.

• What are you looking forward to in life?  (Recovery Journal Video)

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If you're working on learning new skills - 

• describe a skill when you first learn it

• write what skills you tried and how it worked out - what was good about it, what was hard, and what was useless.  Note what you were feeling, how intensely you were feeling it when you started using a skill, and how you felt afterwards.

• list what skills you want to try/learn/improve

• reflect on what it's like to practice your skills, and what it's like to use them when you're in distress.

 

If you are in therapy - 

• It may help to journal right after a session is done - describe what it was like, what you talked about, how you felt, what they said, what ideas you came up with....  

• Before you go to a session it can help to look back over what you've written since the last session.  What's been happening in your life?  How've you been feeling?  What are some things you'd like to talk about?

• Your therapist may also have specific things they'd like you to journal about/record/track.

 

If you're on psychiatric medications - 

• While it's always a good idea to make note of your moods, it may help to chart/track them in a more organized manner if you're on meds - particilarly if you're switching, starting, or increasing/decreasing meds.  Your psychiatrist will want to know how you've been feeling between your meetings, and having it written out every day can help you see any changes more accurately.

• It can also be helpful to track any side effects that may come up.  When did they start?  What does it feel like?  How intense is it?  Has it decreased or increased in severity?  How long did it last?  

• For some, being on psychiatric medicine can be difficult emotionally.  Sometimes it is hard to take meds because of what they symbolize/mean to you.  What thoughts do you have about your medicine?  Why do you want to take meds?  Why do you not want to take meds?  You might want to write out the pros and cons of taking meds and talk to your psychiatrist and/or therapist about these feelings.  You might track how your thoughts regarding meds change over time.  Is there time of day when it's easier or harder for you to want to take your meds?  If so, let your psych know.  With some medications, your psychiatrist may be able to change the time of day for you to take them.  Do consult your psychiatrist though before changing any part of your med plan.  Evaluate your thoughts about meds too, are they realistic?  If you think they might not be wholely rational, consider challenging these thoughts and seeing if there is a more realistic way to think about taking psychiatric meds.

 

Regarding quotes:

• Why is this quote meaningful to you?  Does it reflect something you are feeling?  Can you label the feeling this quote is portraying?  Does it help you when you are struggling?  What thoughts does it challenge?  When you add a quote to your journal, you might benefit from exploring what it means to you and why you find it significant/touching/etc.