{"id":154,"date":"2023-01-22T14:04:51","date_gmt":"2023-01-22T19:04:51","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/rebootyourresiliencywithselfcare\/?post_type=chapter&p=154"},"modified":"2023-11-01T18:56:47","modified_gmt":"2023-11-01T22:56:47","slug":"journaling","status":"web-only","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/rebootyourresiliencywithselfcare\/chapter\/journaling\/","title":{"raw":"Journaling","rendered":"Journaling"},"content":{"raw":"For decades, nursing education has embraced journaling as a way for students to connect theory and practice to assist them in developing critical thinking skills and providing further insight into their experiences[footnote]Raterink, G. (2016). Reflective Journaling for Critical Thinking Development in Advanced Practice Registered Nurse Students. J Nurs Educ. 55(2):101-4.[\/footnote].\r\n\r\nJournaling for Self-Care<\/strong> gives you the opportunity to process your thoughts, opinions, feelings, and ideas in a safe space. Research shows that journaling can support coping and decrease the impact of stressful events, as accepting our feelings leads to better psychological health, including improved moods and reduced anxiety.[footnote]Baikie, K., & Wilhelm, K. (2005). Emotional and physical benefits of expressive writing. Advances in Psychiatric Treatment. 11. 338-346. 10.1192\/apt.11.5.338.[\/footnote]\r\n\r\nWe\u2019ve talked a lot about how harmful stress can be. Journaling about things that are causing you stress, anger or grief can help you process these difficult experiences rather than brooding on them nonstop. Thus, journaling enables you to engage with the present, allowing for mindfulness.\u00a0 As journaling helps you do a lot of self-reflection, it also increases your self-awareness and overall well-being, especially if you use your journal to engage in positive self-talk and as a safe place to battle negative thoughts.\r\n\r\nYou may just find that being kind to yourself and loving yourself is the best gift you could have!<\/span>\r\n\r\nClearly journaling has some excellent mental health<\/strong> benefits; however, there is also ample research providing evidence that it can positively affect your physical health<\/strong> as well. \u00a0Studies suggest that expressively writing about emotions and stress can boost the immune system,[footnote]Petrie, K. J., Fontanilla, I., Thomas, M. G., Booth, R. J., & Pennebaker, J. W. (2004). Effect of written emotional expression on immune function in patients with human immunodeficiency virus infection: a randomized trial. Psychosomatic medicine, 66(2), 272\u2013275. Retrieved from: https:\/\/pubmed.ncbi.nlm.nih.gov\/15039514\/[\/footnote]\u00a0 while conversely, some research purports that suppressing negative, traumatic thoughts compromises immune function.[footnote]Petrie, K. J., Booth, R. J., & Pennebaker, J. W. (1998). The immunological effects of thought suppression. Journal of personality and social psychology, 75(5), 1264\u20131272. Retrieved from: https:\/\/pubmed.ncbi.nlm.nih.gov\/9866186\/[\/footnote] So, expressing yourself and letting that sh*t go really can support your ability to stay healthy!\r\n\r\n \r\n\r\n[caption id=\"attachment_924\" align=\"aligncenter\" width=\"904\"]\"\"<\/a> Figure 28.1 Let that sh*t go[\/caption]\r\n\r\n
\r\n\r\nSome people think about journaling as a drudgery, and that it must be in a \u2018dear diary\u2019 format. Not so. Creative Self-Care Journaling<\/strong> has a plethora of ways to journal that will inspire you, allowing you to engage your natural creative impulses while improving your self-care. You can use journaling as a creative tool to collect ideas, thoughts, research, and get inspired by further exploring questions, issues, thought patterns, and decisions you make. You can also use it achieve your goals, as writing down your dreams can assist you to gain clarity on what you want and what you need to do to get there, somewhat like a vision board.\r\n\r\nWhether you use an online self-care journal, or write in a plain or fancy exercise book, creative journaling doesn\u2019t have to be bound to the written word. For example, you can explore techniques like coloring, drawing, doodling, or mind-mapping\/stream-of-consciousness writing, using fancy-colored pens or markers and adding words and images or even stickers to the page - anything that meaningfully engages your senses and imagination. If you would rather create an online journal, there are many resources that allow you to make one using voice recordings, links, gifs, photos, and so on.\r\n\r\nYou can use your journal not only to capture your day, but you can add affirmations, famous quotes you love, memories\u2026really anything you want as it is unique to you. Unleashing your creative self can spark joy, bringing more meaning and enjoyment into your life. Imagine your journal to be your own artistic sanctuary!\r\n\r\nWhile it all sounds like a fabulous idea, it can be a daunting task to begin. There are numerous ideas and techniques available to help you get started. Remember that something that works for you one day may not the next. The most important thing to remember is to be kind to yourself. Nurturing your self is crucial, but you also have to enjoy doing it, rather than it becoming a task you resent.\r\n\r\nHere are some self-care journal ideas to spark your imagination.<\/strong>\r\n\r\nJust write<\/strong>. There's no need to censor yourself; your journal is meant to be private. You\u2019re free to write down anything you feel, even the things you wouldn\u2019t want to share with your best friend or significant other. Write the good parts of your day, the bad parts of your day, whatever you\u2019re in the mood to put down to paper. Did you have a great workout? Did you and a colleague share a laugh? Did you have a bad moment? Talk about how you felt in that moment and what you wished had happened differently. Writing down negative emotions can release them so they're not weighing on you<\/span>. Just the act of writing often triggers your mind to keep going \u2013 let your writing lead you<\/em>, there is no right or wrong in this. Sometimes if nothing comes to you or you have trouble starting, you can use writing prompts.\r\n\r\nYou can find tons of writing prompts<\/strong> online by just searching for \u2018self-care writing prompts\u2019. Be sure to add in the \u2018self-care\u2019 part, you\u2019re not wanting ideas to write that novel, at least not yet \ud83d\ude09.\u00a0 One resource further delineates the prompts into the 8 Dimensions of Wellness, offering 142 Self Care Journal Prompts For Self Discovery, Self Love, and Wellbeing<\/a>. So, for example, a Mental<\/span> health prompt could be \u201cWhat have you done lately that you are proud of?\u201d and \u201cWhat are 3 things that I\u2019m currently doing that no longer serve me...and how can I stop doing these things?\u201d. \u00a0An Emotional<\/span> prompt could be to \u201cList 10 things that make you smile\u201d. \u00a0An Intellectual<\/span> prompt might be \u201cWhat have I learned today?\u201d A Social<\/span> prompt might say \u201cWhat makes you a good friend?\u201d or \u201cList 3 people in your life who are hard to get along with\u2014and write down at least one quality for each that you are grateful for\u201d. Physical<\/span> prompts could be \u201cIf my body could talk, it would say\u2026\u201d. A Financial<\/span> prompt might say \u201cI am grateful to money because\u2026\u201d and an Environmental<\/span> prompt could be \u201cI couldn\u2019t imagine living without\u2026\u201d.\r\n\r\nGetting the idea? You could even print or write down ones that delight you and cut them into strips to pick out from a special jar or box and just choose one or two to explore when it\u2019s journal time.\r\n\r\nAnother suggestion is to think of the first thing that makes you smile. It can be a person, place, or thing. Then, dedicate your journal entry to that which gives you joy<\/span>.\r\n\r\nInspirational memes<\/strong> are abundant on social media and some just speak to us and move our soul. Recreate one in your creative journal or adapt it with your artistic touch. Do music lyrics inspire you? Write your favorite ones down.\r\n\r\nYou don\u2019t necessarily have to journal every day, either. Life happens. Making a once-a-week commitment works better for some people. Here is a list of 52 prompts for a year of self-discovery<\/a> that might inspire you. [footnote]Pageflutter. (2023). 52 weeks of self discovery prompts for your bullet journal. Retrieved from: https:\/\/pageflutter.com\/wp-content\/uploads\/2017\/03\/Self-Discovery-prompts.pdf[\/footnote]\r\n\r\nGratitude Is the Best Vitamin for the Soul<\/strong>\r\n\r\n \r\n\r\n[caption id=\"attachment_188\" align=\"aligncenter\" width=\"717\"]\"\"<\/a> Figure 28.2 Gratefulness[\/caption]\r\n\r\nOf course, no discussion about journaling would be complete without discussing gratitude.\r\n\r\nOne thing that I\u2019m grateful for today is\u2026<\/em><\/span><\/strong>\r\n\r\nResearch suggests that drawing your attention to aspects of your life that makes you feel blessed, increases your positivity, well-being and affect, and can give you a new perspective on what is important to you and what you truly appreciate in your life. [footnote]O\u2019Connell, B. H., O\u2019Shea, D., & Gallagher, S. (2017). Feeling thanks and saying thanks: A randomized controlled trial examining if and how socially oriented gratitude journals work. Journal of Clinical Psychology, 73(10), 1280-1300.[\/footnote]\r\n\r\nMost people find success in keeping a gratitude journal<\/strong> by keeping it on their nightstand and writing in it before bed, so you can include things you are grateful for that day. \u00a0However, clearly don\u2019t wait \u2018for the right time\u2019. Do it when you have inspiration to. Your gratitude journal doesn\u2019t have to be deep. What you are thankful for can be as simple as the beautiful sunset, the text from a loved one just checking in, your dogs playing together in the yard. Write as many things as you want \u2013 it can be one or it can be ten.\r\n\r\nOnce again, there is an app for that!<\/strong> If you prefer online journaling, a quick app search yields numerous gratitude apps, from no-frills to all the bells and whistles. Most offer prompts, some even analyzing your entries to develop prompts personalized for you. Whatever you\u2019re comfortable with \ud83d\ude09. There are also numerous gratitude journal templates online to download if you\u2019d rather not have your \u2018stuff\u2019 in the cloud.\r\n\r\nThe Gratitude Experiment<\/strong>\r\n\r\nThe 5-minute The Gratitude Experiment<\/a> video explores how gratitude is related to increased happiness. Check it out!\r\n\r\n \r\n\r\nhttps:\/\/youtu.be\/U5lZBjWDR_c\r\n\r\nHave time for something a little longer? This 10-minute talk from photographer Louie Schwartzberg entitled Nature. Beauty. Gratitude<\/a> is a visual delight, as gorgeous photos and videos of nature provide the background to a story about life from a child\u2019s perspective as well as life from an elderly man\u2019s perspective.\r\n\r\n \r\n\r\nhttps:\/\/youtu.be\/8lXYZ6s3Dfk\r\n
\r\n\r\n[caption id=\"attachment_959\" align=\"aligncenter\" width=\"918\"]\"\"<\/a> Figure 28.3 Brain Dump[\/caption]\r\n\r\nBrain Dump<\/strong>\r\n\r\nHow often do you lie in bed trying to sleep but all you do is [pb_glossary id=\"601\"]ruminate[\/pb_glossary] about your day? This is when we have so many thoughts running through our head that it\u2019s overwhelming and we can\u2019t relax or sleep due to thinking about all that we have to do. Sometimes we just need to have a \u201cbrain dump\u201d of everything that went on during our day so we can process it. A brain dump is a way to declutter your mind and clear your thoughts by writing it out. It doesn't have to be neat, in any kind of order, or even make any sense at all. You can write lists of things running through your mind or just doodle, make mind maps or write random thoughts and tasks. By getting these excessive thoughts and worries out of your brain and onto paper before bed, research has shown that you can fall asleep faster.[footnote]Digdon, N., & Koble, A. (2011). Effects of constructive worry, imagery distraction, and gratitude interventions on sleep quality: A pilot trial. Applied Psychology: Health and Well-Being, 3(2), 193\u2013206. Retrieved from: https:\/\/iaap-journals.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1758-0854.2011.01049.x[\/footnote] So if you're one of those people that find it difficult to fall asleep, doing a quick brain dump before bed can be super beneficial in helping you reduce stress and anxiety - because after all, it is a mindfulness exercise. You don't have to do a brain dump every day, but you should do it whenever you're feeling overwhelmed, stressed, or feeling stuck with a problem.\r\n\r\nSome brain dump prompts that might be useful to help you get started include: What have you been worried about? What do you keep forgetting to do? Was there something you didn't get time to do? Is there an upcoming event or special occasion? Is there someone you keep meaning to contact? Are there maintenance tasks you keep meaning to do around the home, the car, or other places?\r\n\r\nBullet Journal<\/strong>\r\n\r\nLet\u2019s bring it up a notch! Have you heard of a bullet journal? Instead of blank or lined pages, a bullet journal, also called BuJo, has sections for daily to-dos, monthly or weekly calendars, lets you keep notes, track your physical and mental health, and record your short- and long-term goals. Essentially, the bullet journal is anything you want it to be, as it\u2019s basically a customizable planner system. Many people using bullet journals have embraced the idea to track their self-care. To learn a bit more about a bullet journal, watch this 4 minute video on How to Bullet Journal<\/a>:\r\n\r\n \r\n\r\nhttps:\/\/youtu.be\/fm15cmYU0IM\r\n\r\n[caption id=\"attachment_186\" align=\"aligncenter\" width=\"791\"]\"\"<\/a> Figure 28.4 Self-Care Planner[\/caption]\r\n\r\nOne last journaling idea for you.<\/strong>\r\n
\r\n\r\nDo you have something big in your life that needs to be examined? Think about a situation in your life that has led you to experience considerable joy, sadness, conflict, or anger. Reflect on it, and ask yourself:\r\n\r\nWhat were the circumstances? Did anything happen before the situation that haunts you? How has it affected you or your relationships with others?<\/em>\r\n\r\nIt would be helpful to write all of this down, leave it for awhile, then reread it later. When you do, ask yourself:\r\n\r\nHow did reflecting on this situation impact you now? Did it churn up the old feelings or were you able to view it with detachment? What do these memories reveal to you about who you are right now? Have you grown or do you need to learn some skills to let go?<\/em>\r\n\r\n<\/div>\r\n \r\n\r\n<\/div>\r\n<\/div>","rendered":"

For decades, nursing education has embraced journaling as a way for students to connect theory and practice to assist them in developing critical thinking skills and providing further insight into their experiences[1]<\/sup><\/a>.<\/p>\n

Journaling for Self-Care<\/strong> gives you the opportunity to process your thoughts, opinions, feelings, and ideas in a safe space. Research shows that journaling can support coping and decrease the impact of stressful events, as accepting our feelings leads to better psychological health, including improved moods and reduced anxiety.[2]<\/sup><\/a><\/p>\n

We\u2019ve talked a lot about how harmful stress can be. Journaling about things that are causing you stress, anger or grief can help you process these difficult experiences rather than brooding on them nonstop. Thus, journaling enables you to engage with the present, allowing for mindfulness.\u00a0 As journaling helps you do a lot of self-reflection, it also increases your self-awareness and overall well-being, especially if you use your journal to engage in positive self-talk and as a safe place to battle negative thoughts.<\/p>\n

You may just find that being kind to yourself and loving yourself is the best gift you could have!<\/span><\/p>\n

Clearly journaling has some excellent mental health<\/strong> benefits; however, there is also ample research providing evidence that it can positively affect your physical health<\/strong> as well. \u00a0Studies suggest that expressively writing about emotions and stress can boost the immune system,[3]<\/sup><\/a>\u00a0 while conversely, some research purports that suppressing negative, traumatic thoughts compromises immune function.[4]<\/sup><\/a> So, expressing yourself and letting that sh*t go really can support your ability to stay healthy!<\/p>\n

 <\/p>\n

\"\"<\/a>
Figure 28.1 Let that sh*t go<\/figcaption><\/figure>\n
\n

Some people think about journaling as a drudgery, and that it must be in a \u2018dear diary\u2019 format. Not so. Creative Self-Care Journaling<\/strong> has a plethora of ways to journal that will inspire you, allowing you to engage your natural creative impulses while improving your self-care. You can use journaling as a creative tool to collect ideas, thoughts, research, and get inspired by further exploring questions, issues, thought patterns, and decisions you make. You can also use it achieve your goals, as writing down your dreams can assist you to gain clarity on what you want and what you need to do to get there, somewhat like a vision board.<\/p>\n

Whether you use an online self-care journal, or write in a plain or fancy exercise book, creative journaling doesn\u2019t have to be bound to the written word. For example, you can explore techniques like coloring, drawing, doodling, or mind-mapping\/stream-of-consciousness writing, using fancy-colored pens or markers and adding words and images or even stickers to the page – anything that meaningfully engages your senses and imagination. If you would rather create an online journal, there are many resources that allow you to make one using voice recordings, links, gifs, photos, and so on.<\/p>\n

You can use your journal not only to capture your day, but you can add affirmations, famous quotes you love, memories\u2026really anything you want as it is unique to you. Unleashing your creative self can spark joy, bringing more meaning and enjoyment into your life. Imagine your journal to be your own artistic sanctuary!<\/p>\n

While it all sounds like a fabulous idea, it can be a daunting task to begin. There are numerous ideas and techniques available to help you get started. Remember that something that works for you one day may not the next. The most important thing to remember is to be kind to yourself. Nurturing your self is crucial, but you also have to enjoy doing it, rather than it becoming a task you resent.<\/p>\n

Here are some self-care journal ideas to spark your imagination.<\/strong><\/p>\n

Just write<\/strong>. There’s no need to censor yourself; your journal is meant to be private. You\u2019re free to write down anything you feel, even the things you wouldn\u2019t want to share with your best friend or significant other. Write the good parts of your day, the bad parts of your day, whatever you\u2019re in the mood to put down to paper. Did you have a great workout? Did you and a colleague share a laugh? Did you have a bad moment? Talk about how you felt in that moment and what you wished had happened differently. Writing down negative emotions can release them so they’re not weighing on you<\/span>. Just the act of writing often triggers your mind to keep going \u2013 let your writing lead you<\/em>, there is no right or wrong in this. Sometimes if nothing comes to you or you have trouble starting, you can use writing prompts.<\/p>\n

You can find tons of writing prompts<\/strong> online by just searching for \u2018self-care writing prompts\u2019. Be sure to add in the \u2018self-care\u2019 part, you\u2019re not wanting ideas to write that novel, at least not yet \ud83d\ude09.\u00a0 One resource further delineates the prompts into the 8 Dimensions of Wellness, offering 142 Self Care Journal Prompts For Self Discovery, Self Love, and Wellbeing<\/a>. So, for example, a Mental<\/span> health prompt could be \u201cWhat have you done lately that you are proud of?\u201d and \u201cWhat are 3 things that I\u2019m currently doing that no longer serve me…and how can I stop doing these things?\u201d. \u00a0An Emotional<\/span> prompt could be to \u201cList 10 things that make you smile\u201d. \u00a0An Intellectual<\/span> prompt might be \u201cWhat have I learned today?\u201d A Social<\/span> prompt might say \u201cWhat makes you a good friend?\u201d or \u201cList 3 people in your life who are hard to get along with\u2014and write down at least one quality for each that you are grateful for\u201d. Physical<\/span> prompts could be \u201cIf my body could talk, it would say\u2026\u201d. A Financial<\/span> prompt might say \u201cI am grateful to money because\u2026\u201d and an Environmental<\/span> prompt could be \u201cI couldn\u2019t imagine living without\u2026\u201d.<\/p>\n

Getting the idea? You could even print or write down ones that delight you and cut them into strips to pick out from a special jar or box and just choose one or two to explore when it\u2019s journal time.<\/p>\n

Another suggestion is to think of the first thing that makes you smile. It can be a person, place, or thing. Then, dedicate your journal entry to that which gives you joy<\/span>.<\/p>\n

Inspirational memes<\/strong> are abundant on social media and some just speak to us and move our soul. Recreate one in your creative journal or adapt it with your artistic touch. Do music lyrics inspire you? Write your favorite ones down.<\/p>\n

You don\u2019t necessarily have to journal every day, either. Life happens. Making a once-a-week commitment works better for some people. Here is a list of 52 prompts for a year of self-discovery<\/a> that might inspire you. [5]<\/sup><\/a><\/p>\n

Gratitude Is the Best Vitamin for the Soul<\/strong><\/p>\n

 <\/p>\n

\"\"<\/a>
Figure 28.2 Gratefulness<\/figcaption><\/figure>\n

Of course, no discussion about journaling would be complete without discussing gratitude.<\/p>\n

One thing that I\u2019m grateful for today is\u2026<\/em><\/span><\/strong><\/p>\n

Research suggests that drawing your attention to aspects of your life that makes you feel blessed, increases your positivity, well-being and affect, and can give you a new perspective on what is important to you and what you truly appreciate in your life. [6]<\/sup><\/a><\/p>\n

Most people find success in keeping a gratitude journal<\/strong> by keeping it on their nightstand and writing in it before bed, so you can include things you are grateful for that day. \u00a0However, clearly don\u2019t wait \u2018for the right time\u2019. Do it when you have inspiration to. Your gratitude journal doesn\u2019t have to be deep. What you are thankful for can be as simple as the beautiful sunset, the text from a loved one just checking in, your dogs playing together in the yard. Write as many things as you want \u2013 it can be one or it can be ten.<\/p>\n

Once again, there is an app for that!<\/strong> If you prefer online journaling, a quick app search yields numerous gratitude apps, from no-frills to all the bells and whistles. Most offer prompts, some even analyzing your entries to develop prompts personalized for you. Whatever you\u2019re comfortable with \ud83d\ude09. There are also numerous gratitude journal templates online to download if you\u2019d rather not have your \u2018stuff\u2019 in the cloud.<\/p>\n

The Gratitude Experiment<\/strong><\/p>\n

The 5-minute The Gratitude Experiment<\/a> video explores how gratitude is related to increased happiness. Check it out!<\/p>\n

 <\/p>\n