Blog: The power of journalling

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Our Campaigns & Communities Manager Vee explains how keeping a journal can help with mental health, and gives some tips to get you started.

Managing mental health is crucial for everyone, but it can be particularly important if you face unique challenges. Especially if there aren't people around you who 'get' what it can feel like.

I journal almost every day. I basically grab a pen and write stuff down in a notebook. This can be stuff that's bothering me, a situation I'm trying to process, or simply writing bullet points about what happened that day. When I incorporate about ten minutes of writing in my day-to-day life, I notice what a difference journalling can make to me and my mental health. I feel lighter. Complex issues or struggles appear more clearly in front of me and I find it easier to make a decision. Or, when I feel low and that I haven’t 'achieved enough', I simply write down what I've done that week in bullet points and I instantly feel more productive and happy. 

In this blog post, I want to share with you the power of journalling for your mental health, offer two simple exercises to get you started, and highlight the value of peer (or really any kind of) support in your mental health journey.

Why Journalling?

Journalling can be a powerful tool for your mental health. It offers a private space to express your thoughts, process emotions and reflect on experiences. I was thinking that for those who stammer, journalling can be especially beneficial. It provides a non-verbal outlet for communication, which could reduce stress and anxiety associated with speaking, for example by untangling something on paper or simply by getting it out of your head. I sometimes feel that I can get negative thoughts out of my head and my body, by going through my right hand onto the paper. Moreover, it can help you track progress and celebrate small victories in your day-to-day life, so you can go back to the page and remind yourself of all the positives. 

I notice what a difference journalling can make to me and my mental health. I feel lighter. Complex issues or struggles appear more clearly in front of me and I find it easier to make a decision. 

Journalling can be an emotional release outlet, a tool for self-reflection or problem-solving, or a way for you to become more mindful of your thoughts and feelings, so you become more in tune with your whole self. I'm sorry if you think this all sounds a bit wacky — but hey, no harm in trying, right?

Simple journalling exercises

I bet you've all heard about the 'gratitude exercise', where you write down 3 things you are grateful for…? OK. We're not doing this, but just a note to say that studies show it is much more powerful for your mental health to recall a moment when someone else was grateful for something you did to or for them. Try that instead.

Anyway, I got side-tracked… here’s the first exercise:

Exercise 1: Thought-emotion mapping

This exercise can help you understand the connection between your thoughts and emotions, which you can use when you face a situation that has made you feel stressed or uncomfortable. This can be particularly useful for managing anxiety and stress.

1. Create two columns: label the left column 'Thoughts' and the right column 'Emotions'.
2. Identify a stressful event: think about something recently that caused you stress or anxiety, or made you feel uncomfortable.
3. Write down your thoughts and emotions: in the left column, write down all the thoughts that came to mind during the event. In the right column, write down the emotions you felt in response to those thoughts. 
4. Reflect: this exercise can make you more aware of specific thoughts that trigger certain emotions for you. You might be able to identify patterns and look at how your thoughts influence your emotions. By identifying these thoughts, you can better understand what causes specific emotional reactions. This awareness can help you manage similar situations in the future. 
   
   When you identify the thoughts that lead to negative emotions, you can work on developing coping strategies. For example, you can challenge a negative thought, reframe it positively for yourself. A negative through might be: 'They must have thought I was stupid when I stammered on my name'. Challenge it by asking yourself 'Well, is that really true? What evidence do I have for that?'. Or you could practise relaxation techniques when certain triggers arise.

Exercise 2: Pro-con List for decision making

Making decisions can be stressful. A pro-con list helps you weigh your options logically.

1. Identify your decision: write down the decision you need to make at the top of the page.
2. Create two columns: label one column 'Pros' and the other 'Cons'.
3. List the pros and cons: write down all the benefits and positive aspects of making this decision, as well as all the drawbacks and negative aspects. You don't need to do pros first, then cons, or the other way round, just go with the flow.
4. Evaluate: review both lists. Consider the weight of each point and how it impacts you and your overall wellbeing. This can help make your decision.

I make pros and cons lists for all my major decisions, and find it incredibly helpful. 

Journalling apps

Alternatively, you could log your thoughts on your smartphone or device using a journalling app. Newer iPhones have an app called 'Journal' already downloaded. I'm not sure about Android devices but there are loads of free journalling apps wherever you usually get your apps.

The Importance of peer support

While journalling is a powerful tool for self-care, it's important to remember that you don't have to navigate your mental health journey alone. Peer support can provide additional comfort and understanding. Talk about your thoughts with others — see if there's a stammering group near you on our Stammering Communities & Groups page.

Happy journalling, and remember: you are not alone.

For more help, see our Self-help For Your Stammer page. If you'd like to talk about things, either call our helpline or start a webchat.