Two years ago, on a plane, I experienced a life-shaking panic attack forcing me to take a long journey, figuratively as well as literally. I was a wellness influencer, felt like I was leading a double life and it caught up with me on this journey. While the literal journey forced me to skip my next flight and drive home for 46 hours, the more important journey for me was the figurative I've been on ever since – one that's at an unbelievably broken place of anxiety, stress and and tears.
During and after this episode I felt vulnerable. My world was shaken. I felt like someone could put my hand on my head and it would have turned to dust. I would do the same daily tasks as usual, but I was very scared. I was afraid to be thrown into another panic spiral. I was afraid of how my mind could feel.
It took a while, but I soon realized that I was in a place where I had two choices. I could stay where I was feared, fragile and unhappy, or I could find a way to feel complete again.
Since you are sure that you can already imagine, I decided to reassemble the parts and find a way to work through what I saw. I had gone to a therapist for years, which helped me, but I also turned to another method: journaling.
When I had an irregular diary when I was a teenager, I used a diary to help my doctor. The emotional and mental condition was new to me. In fact, it took a few desperate "How can I reassemble myself". Google is looking to show that journaling offers many benefits to many people, such as improving clarity, managing emotions, managing conflicts, and improving the overall quality of life. In particular, studies have consistently shown that journal therapy, also known as expressive writing, can improve aspects of your physical and mental health. (However, there are potential drawbacks to regular journaling ̵
When I started journalism, I spent a lot of time convincing myself that I was fine. My diary was a place where I could always remember that I was safe, no matter what my mind meant. My practice evolved naturally over time and became a tool that allowed me to delve deeper into what was going on in my head. Over time, I allowed my journal to be a tool for me to delve deeper into the darker parts of my mind.
As my practice evolved, journaling made it possible for me to be no longer afraid of being with myself. I can close my eyes without fear that thoughts are waiting below the surface.
Whenever I talk about journaling, people ask me how they can integrate journaling into their everyday lives. Although journaling is a bit exhausting, it is a nice exercise that does not require much work. I have found some methods here that have helped me maintain a consistent and healthy journaling practice.
1. Make it a habit on a regular basis.
You can really feel the benefits of the journal if you make it a regular habit. My personal practice involves journaling every morning and evening. After I got up, showered and prepared for the day (without looking at my phone), I turn to my diary. When I start my day with a journal, I can start my day from a connected location. I can review my values and make decisions that reflect them throughout my day.
I always end my days with journaling. It offers the opportunity to check in and think about how I turned up during the day. Did I live the way I wanted to appear in the world? Did I contribute to the way I wanted to contribute? By recording a journal every night, I can provide your day with a dose of reflection and even gratitude.
Your journaling routine may look different from mine – you might want to keep track of minutes in the morning or set aside a large journal meeting every few days, but it's about making it an integral part of your life. Creating a routine from your journal practice will prepare you for success and serve you daily as a regular checkpoint.
. 2 Keep your diary nearby.
While I keep a diary day and night, I keep writing my diary all day long. That's why I think it's best to keep my diary close. I keep mine in my pocket, which I take to work, and when I'm at home, I leave them in the room where I'm recording. Personally, I have a separate journals notebook and a workbook notebook. This allows me to keep all my thoughts in one place, making it easier to look back on my own development.
I find this by having my diary close by and leaving it in the places where I absorb myself. I rather stay with my practice.
. 3 In moments of need, contact your journal.
If you choose your diary day and night, it's wonderful, but your journal can be used for so much more. I love being able to grab my journal in times of need. I have recently had a violent argument over the phone. I sat with my dogs and my partner next to me on the couch. I threw down my phone and got up off the couch angrily. I knew that I had to move the anger into another room. Before I left the family room, I reached for my journal. I gave myself the time I needed to express my anger externally and then plunged into my journal. Through writing, I was able to process the event and see both sides of the discrepancy. It also allowed me to calm down.
Journaling is a great resource to help you work through arguments, decisions, creative activities, and when your motivation wavers. Your journal can also be used as a tool to identify your emotions, the menstrual cycle, and any symptoms related to any health experiences you may experience.
The beauty of your journal is that it's always there for you whenever you need it. no matter what you have in front of you.
. 4 Make a diary-free zone out of your journal.
We hear the verdict of our families, employees, partners, friends and even people in the grocery store. That is much. Our magazines should not be another place where we feel judged.
It is important for you to be free to write a journal without fear of judgment. When we censor ourselves, we limit the impact journaling can have on our lives significantly. It is important to be honest while journalism and judgment often get in the way.
Try to make sure your journal is a judgment free zone.
If you want to be successful with your colleague It is important for journaling to make a habit of keeping your diary close, turning to your diary in times of need, and turning your diary into a judgment-free one To make zone. However, it is already half the battle if you want to be successful with your journalistic practice. Successful journaling does not mean much if you do not know what you want to write a journal about.
Here are helpful invitations that can fuel your journaling journey:
1. Test yourself and how you feel: Our life is busy. We can easily check in to every cafe on Facebook, but when did we last check in with ourselves?
Using your journal as a tool to check in is a nice way to connect with yourself every day. Use your journal to find out how you feel, how your day was or what you experienced.
. 2 Think about what happened on your day: Journaling can help you reflect on your day. You can write about your achievements, your daily experiences, through your actions, your interactions, the way your events have evolved, whatever your business is, journaling can help you complete your day.
. 3 Work through something you are going through: Each of us has had experiences that have affected us, good or bad. Journaling can be used as a tool to capture the experiences that you have just encountered or are currently undergoing. Turn to your journal to connect with what has appeared in your life. Some questions that helped me work through things:
Is there a fear that holds me back at the moment?
Is there a fear that always shows itself to me?
Is there a part of my body that does this? I tend to fixate?
Is there any part of my relationship with my partner, friends or family that needs work?
While I've been writing my diary to collect hundreds of experiences, working through my unspoken emotions has played a role, the biggest path that has helped me. My diary became a safe place for me to express, express and process the emotions I spent for years.
. 4 Write unsent letters to someone in your life: Writing letters without the intention of sending them can be a truly therapeutic practice. Imagine writing a letter to someone in your past who hurt you or even someone in your life. What would you say? By journaling unsent letters, you can find someone to graduate without ever having to talk to him.
Sophie Gray is the founder of DiveThru an introspection app that combines guided breathing and journaling to enable you to connect to diverse topics. She is also the host of the Sophie Thinks Thought Podcast and writes at sophiethinksthoughts.com . You can find them on Instagram Twitter and Facebook .
If you or someone you know is struggling with a mental illness, visit the National Alliance for Mental Illness website for valuable resources to get help and support, or Call the toll-free hotline at 1-800-950-NAMI (6264).