by Brian Warriner
.jpg)
Journaling
has been part of my mental health, spiritual, and overall health for almost
twenty years. In my early years, when I attempted to keep a journal, I made the
mistake of bringing it to school. I had a cover that my mom made from plastic
canvas. It was hearts on it, and I slipped the notebook into the folding flaps.
I can’t remember what I wrote about. I did leave it in my study hall class, and
by the end of the day, many people had read it. When I went back to get it, it
was still there. I threw away the notebook and kept the cover at home. I denied
it was ever me. Middle school is often considered pure hell for many people,
and I was one of those individuals.
It wasn’t until many years later
that I returned to journaling. I had started my spiritual journey, and at the
time, it was recommended to me to journal. It will help me understand the
changes I will be going through. But also, it would help me keep track of my
thoughts. I started with a notebook, then over the years, people bought me
journals. Which I used, then I created a line of journals that I named Journals
by Brian. They were themed journals. I even used several of my journal
creations as a way to communicate how they are. I loved them. But I was the
only one who used them. The themes varied from witchy to LGBTIQA+ Pride, to
purpose, spirituality, and many others, such as my saints collection. Even
though many others didn’t purchase them, I am proud of my creations.
I journaled weekly, then
transitioned to a couple of times a week, then to every other day, and
eventually to every day. Now I journal as often as I need it because I won’t go
to bed with all these thoughts in my head. Additionally, I find it difficult to
sleep when my head and mind won't quiet down. I have tossed and turned,
couldn’t sleep, and would go to my office to journal the thoughts I was having.
I have been learning many ways to utilize journaling to its fullest potential.
I have combined oracle cards with journaling. Thanks to Colette Baron-Reid, you
can check out her class, "Journaling with Oracle Cards." In this class,
she teaches you how to use oracle cards for journaling, helping you to
understand yourself on a much deeper level. I highly recommend checking it out
if you feel inclined to do so. Use the link at the end of this post.
Why
Journaling Should Be Added to Your Mental Health Treatment?
When you include journaling in your
mental health treatment, you gain insight that can help in your therapy
sessions. By putting it on paper, you are releasing what is bothering you,
holding you back. It’s for your eyes only, unless your therapist asks to see
your entries. Don’t let that stop you from speaking your truth. I have used
journaling as the only way I can express my thoughts, feelings, and emotions
without anyone telling me I am not allowed to feel that way. It’s a
no-holds-bar kind of thing. After family situations, arguments, if I am having
an issue. I go off in my journal. Honestly, it is a freeing experience. I keep
silent, my thoughts, feelings, opinions, and words to myself. When I have a pen
and my journal is open, it's open season.
I basically cut myself and bleed
onto the pages of my journal. I don’t hold back. I included journaling into my
treatment, and for a while, it was the only treatment I had. Eventually, when
things got bad, I had to seek help. I went into therapy, and I continue to include
journaling. My therapist encourages me to keep journaling because it’s
something that helps me vent and clear the channel, so to speak.
When you are in rehab from
addiction, it can help you keep track of the amends you need to make, your
place in your addiction, your experiences, and how you are proceeding forward
in your sobriety. Everyone I talk to who has an issue, I tell them to journal.
Whether you are in recovery, in treatment for mental health disorders, disease,
a spiritual path, or whatever, I recommend you journal. Because the insights
you get from it and the benefits are 1000-fold. I will get to it.
The Benefits of Journaling
The benefits of journaling go beyond
the mental health benefits, such as reducing anxiety and depression, boosting
serotonin and oxytocin levels. It also improves memory, self-confidence, and
self-discovery (Dibdin, 2022). Beyond the mental health benefits, these
practices also include improved sleep, enhanced immune function, and improved
physical well-being, as well as stress alleviation.
Some may also feel that emotional
reflection inspires creativity. I have received some great story ideas and
inspiration from my artwork. I, for one, have experienced this benefit. I have
felt the benefits of journaling. The fact that I feel my anxiety and depression
ease, and it isn’t as intense as it could be. Having journaled for nearly two
decades, I have come to realize the benefits I have gained from this practice.
Mentally, I have been able to process my emotions. When I enter a hospital, I
have my journal with me along with my poetry journals. I will sit in bed or a chair
and write in my journal if I can capture the emotions and thoughts that I am
having in the moment. I also tend to do breathing exercises while journaling.
Taking deep breaths in and out, then a deep cleansing breath. When I am home, I
sit at my desk and journal—creating a space for me to journal instead of
sitting on the edge of my bed. It has been beautiful. That’s okay if you don’t
have a desk or table to sit at. This is for me.
When times get tough, like during a
medical emergency, death, or the stresses of life, my journaling has allowed me
to be calm. I have become aware of my role in certain situations. For example,
when I am with one of my parents in the emergency room, I hold my emotions and
thoughts. Because I realize we don’t know what is going on, and we are
gathering more information to get answers. When I write in my journal, I let
out my emotions, thoughts, feelings, and opinions. Recently, with everything
happening in the world and in our country, I took a page from Anne Frank’s
diary and started writing about what is happening. Now, whether anyone with
care to read the thoughts of a forty-year-old queer man is something that is up
for debate.
Through journaling, I have
discovered that I am much stronger than I give myself credit for. How many
people have had two toes amputated within months of each other? With a surgical
shoe and a cane, they cooked the entire Thanksgiving Meal by themselves. Slowly,
I set the table and made it ready for dinner. That was two years in a row. Through
journaling, I have learned in my life that I play a part in all situations that
affect me, whether directly or indirectly.
What
do I Journal About and Why I Journal?
I journal about my daily life, the
events unfolding in the world and our country, and I voice my anger and
opinions without regret. I will write about my dreams, and it helps me explore
the symbolism and meaning behind them. If something significant is happening in
my life or with my family, I write about it. I have cursed people out in my
journal. When I say it’s a no-holds-bar kind of thing, that’s exactly what I
mean. I have gone off on people in my journal. When someone I loved many years
ago passed away, I was heartbroken. I had written about him and our situation.
I recognized my role in our parting of the ways and the position I held. Through
journaling, I found that reflection is as much a part of the process as we try
to run away from our problems and rationalize our way to a solution. Journaling
forces you to look yourself in the mirror, metaphorically. The journal is the
mirror, and when you put everything on paper, you start to feel better.
This is why I advocate for everyone
to start journaling; movies like The Freedom Writers, starring Hilary Swank, hit
me in my soft spot. Because she used journaling to encourage her students to
share their stories, they began to see each other in a different light and the
world they lived in. As I continue my education in psychology and into clinical
mental health counseling, I will be bringing journaling into the treatment. It’s
something that I have experienced, and I truly believe in. I plan on publishing
prompt books filled with journaling prompts for various topics. This isn’t the
only time I will talk about journaling.
Just like a journal when one-page
ends, you start another.
References
Dibdin, E.
(2022, March 31). The Mental Health Benefits of Journaling. Psych
Central.
https://psychcentral.com/lib/the-health-benefits-of-journaling
Sutton, J.
(2018, May 14). 5 Benefits of Journaling for Mental Health. Positive
Psych
https://positivepsychology.com/benefits-of-journaling/
Brennan, D. (2021). Mental
Health Benefits of Journaling. WebMD.
https://www.webmd.com/mental-health/mental-health-benefits-of-journaling
.jpg)
.jpg)
No comments:
Post a Comment