Journaling as a Tool for Deeper Reflection
If you’re feeling stuck, overwhelmed, or disconnected from your emotions, you’re not alone. At Mental Health Made Simple, we believe journaling can help you build awareness, process your experiences, and take small, confident steps toward emotional wellness.
So, you’ve chosen to take the journaling challenge? Great. This will be a major shift in your life.
Why Journaling Matters
Journaling with pen to paper creates a powerful connection to your emotions and your story. There is no “right” or “wrong” way to journal—the important thing is to start. The purpose of journaling is to create a narrative of your past and present so you can reflect on your growth in the future.
For me, journaling is also a tool for noticing God’s goodness, faithfulness, and love as I process my journey.
The Role of Tension in Journaling
Before you start, know that this process will create tension—and that’s a good thing.
It feels uncomfortable because facing something outside your norm draws your attention. It creates an opportunity to see your struggles and emotions from a different perspective. It requires you to pause, and slowing down allows for meaningful reflection. Tension also needs an action plan. Without it, tension can stall growth. But with intentional steps, it moves you toward greater health and maturity.
Tension produces authentic growth. Stick with it, and you will not be disappointed.
Becoming “Old Friends” with Your Emotions
What does it mean to become “old friends” with your emotions?
It means you are familiar with their features. You aren’t surprised by their moods or reactions. You can sense when something is off. You remain comfortable with them, regardless of how they show up.
I remember working with Anna, a client who struggled with depression. Through journaling, she personified her depression, discovering it wasn’t a scary monster but a small, cranky Ewok-like figure she could manage. This shift helped Anna move from fear and avoidance to understanding and managing her depression. It was a powerful reminder of what happens when we become “old friends” with our emotions.
A Five-Step Journaling Process
If you’re ready to start, here is a simple five-step journaling process I use with clients and in my own life:
Step One: In as many words as possible, describe the pervasive feeling you have been experiencing.
Step Two: Imagine what this emotion looks like if it were alive, an animal, or a human. Describe it in detail.
Step Three: Draw it. This isn’t about artistic ability but about bringing the emotion to life on paper.
Step Four: Describe its characteristics. Is it annoying, scary, impulsive, or moody? How does it interact with you?
Step Five: Begin becoming “old friends” with this emotion. Sit with it, learn its moods, predict its moves, and grow comfortable with it.
Final Thoughts
This process may feel new, and that’s okay. I have seen it work in my own life and in the lives of countless clients. Stick with it, embrace the tension, and watch how it transforms your relationship with your emotions.