## The Challenges and Benefits of Journaling - Journaling and writing can be challenging, especially when dealing with difficult thoughts or hard times, such as the loss of a loved one, job loss, financial difficulties, health issues, or the loss of a beloved pet [(00:01:13)](https://www.youtube.com/watch?v=955JWxvlryQ&t=73s). - It's essential to acknowledge that journaling may not be enough to overcome severe emotional struggles, and seeking professional help is crucial when feeling depressed, hopeless, or overwhelmed [(00:02:11)](https://www.youtube.com/watch?v=955JWxvlryQ&t=131s). - Having a clear understanding of the benefits of journaling, such as gaining clarity, releasing tension, generating ideas, and accessing better memories, can help motivate individuals to continue writing even in challenging times [(00:02:45)](https://www.youtube.com/watch?v=955JWxvlryQ&t=165s). - Writing can serve as a bridge to help individuals reconnect with feelings of joy, even during difficult periods, and can provide a sense of relief from depression [(00:03:19)](https://www.youtube.com/watch?v=955JWxvlryQ&t=199s). - The importance of seeking professional help when struggling with depression or hopelessness cannot be overstated, and journaling should not be relied upon as the sole means of coping with these emotions [(00:02:18)](https://www.youtube.com/watch?v=955JWxvlryQ&t=138s). ## Important Considerations - The individual sharing their thoughts on journaling is not a counselor or expert but has found various strategies helpful in their own experiences with journaling during hard times [(00:02:02)](https://www.youtube.com/watch?v=955JWxvlryQ&t=122s). - Writing through difficult emotions and experiences can help one get unstuck, even if it's just a general feeling of being unfulfilled or unhappy with life [(00:04:08)](https://www.youtube.com/watch?v=955JWxvlryQ&t=248s). - Reflecting on past experiences, such as reading old journals, can provide valuable insights and a deeper understanding of one's emotions and coping mechanisms [(00:04:34)](https://www.youtube.com/watch?v=955JWxvlryQ&t=274s). - It's essential to leave "breadcrumbs" for oneself by writing regularly, even if it's challenging, as it can be beneficial in the long run [(00:04:57)](https://www.youtube.com/watch?v=955JWxvlryQ&t=297s). - Long-form journaling can be particularly helpful in looking back on emotions and feelings surrounding a specific time or event [(00:05:28)](https://www.youtube.com/watch?v=955JWxvlryQ&t=328s). - Giving oneself permission to write about negative emotions and experiences is crucial when journaling during hard times [(00:05:49)](https://www.youtube.com/watch?v=955JWxvlryQ&t=349s). - It's essential to acknowledge that gratitude journals are separate from journals used during difficult times, and it's okay to focus on the negative emotions [(00:06:04)](https://www.youtube.com/watch?v=955JWxvlryQ&t=364s). ## Practical Tips for Journaling During Difficult Times - Clearing away stress, fear, and sadness through writing can help access more positive emotions like gratitude [(00:06:41)](https://www.youtube.com/watch?v=955JWxvlryQ&t=401s). - Journaling during hard times may not always be happy or positive, and it's essential to accept that it can be messy and negative [(00:07:07)](https://www.youtube.com/watch?v=955JWxvlryQ&t=427s). - Societal expectations, especially for women, can emphasize the need to be positive, but it's essential to acknowledge and express negative emotions [(00:07:27)](https://www.youtube.com/watch?v=955JWxvlryQ&t=447s). - Having a dedicated notebook for writing about difficult emotions and experiences can be helpful, and it's recommended to use a notebook that's not too precious or valuable [(00:07:46)](https://www.youtube.com/watch?v=955JWxvlryQ&t=466s). - It is recommended to use a [[CVS Pharmacy | CVS]] caliber composition notebook for journaling, as it can handle fountain pen ink without bleeding through the pages [(00:08:11)](https://www.youtube.com/watch?v=955JWxvlryQ&t=491s). - Tip two is to find a notebook that isn't your favorite, as it can be hard to write about sad or stressful topics in a beautiful notebook [(00:08:41)](https://www.youtube.com/watch?v=955JWxvlryQ&t=521s). - Tip three is to choose a full-size notebook, which provides more room to write and be messy, and is often cheaper than smaller notebooks [(00:09:13)](https://www.youtube.com/watch?v=955JWxvlryQ&t=553s). - Tip four is to create a mind map, which involves writing down current stressors and mapping out related thoughts and feelings using words, to help with brain dumping and processing emotions [(00:09:58)](https://www.youtube.com/watch?v=955JWxvlryQ&t=598s). - The mind map can be a simple and easy way to get thoughts and feelings down on paper, and can be done using a variety of methods and tools, including fountain pen ink [(00:10:00)](https://www.youtube.com/watch?v=955JWxvlryQ&t=600s). ## Journaling Techniques - After creating a mind map, it can be helpful to keep the writing simple and not go into too much detail, focusing on getting thoughts and feelings down on paper [(00:11:55)](https://www.youtube.com/watch?v=955JWxvlryQ&t=715s). - When struggling to journal, a helpful approach is to start with a simple task, such as doodling or drawing, to get ready to write, and then move on to brain dump style journaling, which involves setting a timer and writing down thoughts without stopping or worrying about grammar or spelling [(00:12:12)](https://www.youtube.com/watch?v=955JWxvlryQ&t=732s). - Brain dump style journaling can be done for a set amount of time, such as 15 minutes, and involves writing down anything that comes to mind, no matter how ridiculous, to clear the clutter in the brain [(00:12:35)](https://www.youtube.com/watch?v=955JWxvlryQ&t=755s). - This technique was learned from writer Julie Jordan Scott, who recommended a "five for five brain dump" where the writer sets a timer for 5 minutes and writes down their thoughts without stopping [(00:12:24)](https://www.youtube.com/watch?v=955JWxvlryQ&t=744s). - Using colorful fountain pen inks, especially non-permanent ones, can be helpful in making the journaling process more enjoyable and uplifting, especially during hard times [(00:13:13)](https://www.youtube.com/watch?v=955JWxvlryQ&t=793s). - Adding a touch of color to the journal can brighten up the writer's mood and make the experience more enjoyable, with favorite colors including turquoise, magenta, teal, purple, and pink [(00:13:59)](https://www.youtube.com/watch?v=955JWxvlryQ&t=839s). - After brain dumping, it's helpful to take a moment to reflect on gratitude, as this can help shift the writer's perspective and make it easier to think of positive things to write about [(00:14:30)](https://www.youtube.com/watch?v=955JWxvlryQ&t=870s). - This technique of reflecting on gratitude after brain dumping was also learned from Julie Jordan Scott, who advised writers to take a moment to think about the things they're grateful for after releasing their thoughts and emotions [(00:14:39)](https://www.youtube.com/watch?v=955JWxvlryQ&t=879s). ## Maintaining Privacy and Security - To maintain privacy and security, it's a good idea to shred or obliterate any [[Journal entry | journal entries]] that contain sensitive or personal information, or to lock the journal away in a safe place [(00:15:13)](https://www.youtube.com/watch?v=955JWxvlryQ&t=913s). - Using non-permanent inks and water-resistant paper can make it easier to erase or destroy unwanted journal entries, and some papers, such as [[CVS Pharmacy | CVS]] caliber or Tomoe River paper, are well-suited for this purpose [(00:15:50)](https://www.youtube.com/watch?v=955JWxvlryQ&t=950s). - Journaling can be a therapeutic process, and even if it takes time to dry, the act of writing itself is a healing process of releasing emotions [(00:16:08)](https://www.youtube.com/watch?v=955JWxvlryQ&t=968s). ## Alternative Creative Activities - Looking back on old journals and writing regularly is important, as it helps to identify patterns, growth, and insights that may have been missed initially [(00:16:28)](https://www.youtube.com/watch?v=955JWxvlryQ&t=988s). - Reviewing old journals at least monthly can help to recognize messages and themes that may have been written without realizing their significance at the time [(00:16:33)](https://www.youtube.com/watch?v=955JWxvlryQ&t=993s). - If writing is too difficult, alternative creative activities like coloring with colored pencils, gel glitter pens, or painting can be a helpful entry point [(00:17:31)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1051s). - Splattering ink can be a therapeutic and expressive activity, allowing for an out-of-control situation that can be calming [(00:17:54)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1074s). - Using a glue book or collage can be another creative outlet, allowing for the preservation of special items and memories [(00:18:36)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1116s). - Incorporating items from pen pals, friends, or family members can add a personal touch to journaling or collage activities [(00:19:11)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1151s). - Experimenting with different techniques, such as crinkling pages and using colored pencils, can add texture and interest to journaling or collage activities [(00:18:59)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1139s). - Preserving special letters or items in a designated place, such as a desk or journal, can help to keep them safe and cherished [(00:19:36)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1176s). - Using stamps, ink splats, or other creative elements can add a unique touch to journaling or collage activities [(00:19:53)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1193s). - Engaging in creative activities like gluing, coloring, or painting can help alleviate feelings of depression and get a person closer to writing, as it provides a sense of accomplishment and beats feeling bad [(00:20:39)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1239s). ## Additional Tips for Managing Difficult Emotions - Simple tasks such as cleaning out a drawer, doing a load of laundry, or organizing scrapbook paper can also be beneficial in improving one's mood [(00:20:50)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1250s). - Setting up a sewing machine and working on small projects like fixing or altering clothes can be a great way to lift oneself out of a funk and be productive [(00:21:46)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1306s). - Taking small steps towards creativity or doing something that gets a person out of their head can be helpful in managing grief or difficult emotions [(00:22:27)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1347s). - Meeting and acknowledging negative emotions is a necessary step in moving forward and feeling more comfortable, as it can create a barrier between a person and more positive emotions [(00:22:55)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1375s). - Sharing personal experiences and opinions can be helpful in connecting with others and providing support, even if it's not a universal solution [(00:22:44)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1364s). - Prioritizing healing and taking care of oneself is essential, especially after a challenging experience like a fall [(00:23:37)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1417s). ## Creating and Sharing Content - Creating content that sparks ideas and inspiration can be a valuable way to share knowledge and help others, and it's essential to prioritize making time for it [(00:23:49)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1429s). - Journaling can be a helpful process during difficult times, and it's essential to make it a habit by setting a specific time to do it, rather than putting it off until next month [(00:24:01)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1441s). ## Journaling Prompts and Processes - Using a favorite journal can be a good idea, but it may also be a mistake to save it for only positive thoughts, as writing down difficult experiences can be valuable for reflection [(00:24:10)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1450s). - A journaling process that involves writing down the best part of the day, the worst part of the day, what was learned, and the most stressful thing that happened can be helpful in processing emotions and gaining clarity [(00:24:50)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1490s). - This process was inspired by [[Tim Tate]], a counselor, and his book, which emphasizes the importance of reflecting on experiences and identifying areas for improvement [(00:25:09)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1509s). - Additional journaling prompts can include writing about the most stupid thing that happened, what needs to be let go of or surrendered, and goals for the next day, as well as steps to achieve those goals [(00:25:26)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1526s). - Having a balance between positive and negative reflections in journaling can be helpful, and it's essential to be honest and authentic in writing [(00:26:06)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1566s). - Using prompts from others, such as Tom from Inc Journal, can be helpful in guiding the journaling process and providing new insights [(00:26:42)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1602s). ## The Value and Benefits of Journaling - The value of journaling lies in getting thoughts and emotions out of the way, which can lead to increased clarity, reduced complaining, and a greater willingness to continue journaling [(00:27:06)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1626s). - Journaling can be a selfish act, but it can also have numerous benefits, including increased self-awareness and personal growth [(00:27:35)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1655s). - Writing down thoughts and emotions can be a helpful way to process and release them, much like writing in a diary as a child [(00:27:47)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1667s). - Journaling can be a helpful tool for making decisions, as it allows individuals to get their ideas out of their mind and organize them in a way that makes it easier to weigh the pros and cons of different options [(00:28:15)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1695s). - Writing down ideas and thoughts can help individuals show themselves the potential positives and negatives of a decision, making it easier to make a choice [(00:28:56)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1736s). - Journaling can be especially helpful during difficult times, as it provides a way to process and release emotions, and can help individuals gain clarity and perspective on their situation [(00:29:46)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1786s). - There are many resources available for those looking to start journaling, including journaling prompts and tips for getting started, which can be found online [(00:30:09)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1809s). - Journaling can be a flexible and adaptable practice, and individuals can experiment with different methods and techniques to find what works best for them [(00:29:17)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1757s). - Even small moments of journaling can be helpful, and individuals don't have to be at their lowest point to benefit from the practice [(00:29:44)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1784s). - Journaling can be a helpful tool for managing anxiety and stress, and can provide a sense of relief and calm [(00:29:49)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1789s). - The timing of journaling can be important, and sometimes it can be helpful to journal when not feeling at one's lowest point [(00:29:44)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1784s). - Journaling can be a personal and individual practice, and there is no one "right" way to do it [(00:29:17)](https://www.youtube.com/watch?v=955JWxvlryQ&t=1757s). ## Sources - [website](https://www.youtube.com/watch?v=955JWxvlryQ)