At Jessica Leigh CBT, we are strong believers in the power of journaling out negative emotions. However, sometimes when we sit down to begin to journal, we often find ourselves asking how or even what to journal.
For this months blog, we are providing a step by step guide as to how to journal your way through anxiety and depression. Journaling isn't a cure all for anxiety and depression, however, it can be extrememly helpful when youre feeling overwhelmed with negitive emotions.
Choose your notebook/ journal carefully. Pick something that is personal to you, something that makes you happy to look at and represents your personality. There are some great journals in anywhere from home bargains to paperchase.
Note down what happened. Describe the situation, for a example, who upset you? what upset you? when did it happen? and why did you find it challenging?
Note down your feelings around this situation. Did it make you feel anxious? sad? frustrated? A top tip is to assign a different colour to each emotion and use that particualr coloured pen to describe that emotion. this is known as 'colour journaling'
Note down who it involved. Was this a problem with a stranger? A loved one? or perhaps a collegue at work?
Note down when you felt triggered. This is an imporatnt point as it starts to encourage you to reflect on what you feel triggered you, not only how you felt emotionally. You being to build a picture surrounding that what types of people or situations are triggering your anxiety or depression.
Note down what the results. What happened? what was the outcome?
Note down how you feel you would like to resolve a problem similar to this in the future.
Note down what negativity in this situation you feel would be good to let go of. Also, note what you feel you did well in this situation. Remember the F.A.I.L. accroymn (first attempt at initial learning), reflect on what you learnt from this situation.
We hope you enjoy journalling in the future!