Making Mental Notes: Journaling for Better Health
Author: Max Warfield
Jotting down your thoughts on paper or in a digital space sounds simplistic. But written language is powerful and complex. For amputees feeling anxious or stressed, or who are on a journey of healing, a confirmed way of dealing with intense emotions is a healthy way to express yourself.
Taking the time to become acquainted with journaling as a mental health tool is free and can be done on your schedule. Its benefits are proven by science, yet it does have pitfalls that are to be respected.
In an exclusive interview with thrive magazine, Alexandra Froese, M.Ed., a Registered Psychologist at Horizon Psychology & Counseling Services in Saskatoon, shared her experience and expertise around journaling for improved mental health.
thrive: People journal for all kinds of reasons, but at the core of it, why do we journal our thoughts and experiences?
Froese: It is fascinating that we have this ability to create stories. We are storytellers. Sometimes we share our everyday stories with others, and other times, the story is only in our own mind. We have an internal dialogue. An ongoing commentary that we might not even know how to tell ourselves. Journaling has to do with understanding our world, and ultimately, who we are as humans. And it has to do with creating an experience of safety.
thrive: Is there a “best way” to journal?
Froese: The medium - the ‘how’ - can differ. Some people find it helpful just noting stand-alone words. Some like complete sentences and some find it helpful to just do bullet points. For some people it is doodling or drawing - more of a mind-map of what is going on, using graphics to sort things out. It differs… just like the way we make decisions. When we journal, we’re making decisions. We might be drawing circles to find relationships between various concepts or ideas. Some people like to do video recordings; some like audio recordings. You don’t need beautiful handwriting or perfect grammar to write something profound. It’s important to lower those expectations. And ask, “Does this feel safe and useful for me?” It might be most useful to start journaling with a mental health professional, especially if journaling is not a prior experience.
thrive: Let’s talk about the benefits. How is journaling good for our mental health?
Froese: Research tells us it helps. It provides increased emotional awareness, because we turn our attention to our thought patterns, our body sensations and emotions. Then what happens is the person can better understand their needs. Such as, “I feel anxiety” which means “I need more safety or I need more clarity in my life.” Then there is more opportunity for action. It gives us the chance to act, the freedom to act.
thrive: Writing thoughts down sounds easy, but choosing what to write might be difficult, right?
Froese: One of the challenges with journaling is getting started. Ultimately, journaling is the practice of bringing our mindful attention to what already is within our lives. We have a default mode in our brain that is constantly in action even when we are not focusing on a specific task. It is also described as mind-wandering. We might be reflecting on ourselves, we might be remembering the past or considering the future — that’s part of our default mode network brain. We are solving problems all of the time. This is what we do when we ruminate. When we journal, we become still and break from that activated default mode, that rumination, and we move into mindfulness and intentional regulation of our life. So, journaling is a mindfulness activity. It brings attention to stories, memories, emotions, and problems that are coming forth. It’s an opportunity to name things the way they are, to explore how we want to respond to them, and reflect on our values. “What do I care about?” “What is the life that I want to live?” “Who do I want to be within these circumstances?”
But with that, sitting down to start a journal can be very difficult. We may be aware that we carry a lot within ourselves. We may feel like there’s so much inside… so many thoughts and feelings. Turning towards that can be difficult. And there is no instant joy that comes out of it. Or clarity. We need to walk through the messiness of a subject. That can be quite overwhelming at times. If it becomes too overwhelming, a mental health professional can help you tend to it.
thrive: When you advise patients to journal, what do you suggest to begin?
Froese: Generally, we use three approaches in my practice. One is journaling focused on values. Reflecting on our values… understanding what those values are, and learning the actions that express those values in our lives. For example, “What are some of the things that could be worthwhile to try with my life based on the values that I have?” The journaling approach, in psychology, is acceptance and commitment therapy.
Second is a gratitude journal. It is well researched. It is focused on balancing the activity bias in our minds. Our tendency is to look for threats, to be “better safe than sorry.” It’s easier to be negative about the future. The gratitude journal is the contrary to that bias in our minds. And for that reason, it may be difficult for some. People sometimes say that it feels inauthentic or it’s a forced positive. But in reality, we need that. We need balance with our dread response system.
Gratitude journaling is more structured, with prompts to help us notice the things we love and appreciate. That’s the beautiful part about it. We become more present, not only with suffering, but with things that are beautiful and good in the world which can be hard sometimes. Gratitude moments can ground and soothe, arriving as a structured calm. It’s very different from expressive writing.
The third approach is self-compassion journaling. We focus not only on the mindful aspect with what is going on in life, acknowledging the suffering and the pain, but also connecting with the common humanity of suffering. It creates a sense of what struggle feels like for other people too. A sense of, “I’m not alone.”
Those three approaches offer the structure and prompts to start integrating journaling into a routine, whether it’s making reflection a part of your mornings or evenings or a Sunday night before the new week or with the beginning of a new season. There really isn’t a right way. It is what’s comfortable, what’s acceptable, what’s sustainable over time. The “how often” varies on what works, and how useful it is.
thrive: Some may see journaling as a huge time commitment, time they just don’t have. Is that so?
Froese: Doing a brief ten minutes of an activity allows us to shift our attention into it more fully. We can begin to notice the impact. The time spent is more about being honest with yourself and discovering what is the smallest piece that can be done at the moment. Maybe the smallest piece only needs five minutes? That’s okay. Set up a place in your house to come to journal. Maybe it’s a couch or your bed or a desk. Have your journal and pen there, so it’s ready to go. And keep the mindset of “I’m trying something new” which removes the pressure of performance. “I’m giving it a try. Let’s see how it goes. Let’s see how it feels. Let’s see if it’s worthwhile for me.”
thrive: I could foresee people worrying that their private thoughts might be discovered and read without permission. Is that a concern?
Froese: That comes up a lot… “What if I’m fully frank in this journal and someone else comes across it?’ Safety is important… know the risks of where it is stored, especially if it is digital. Some people find it helpful to destroy their notes after writing. Not uncommon at all.
thrive: Is there a method that your practice does not advise using if one has suffered trauma?
Froese: Expressive writing is “getting in touch” but also more of a “let it come forward”. I rarely recommend that approach. Clients who have experienced trauma need to respect writing. We want to make certain the person actually has the skills and the tools to hold what is going to surface. Some might have all sorts of struggles and the courage for it, and it’s fantastic. And then other times it ends in more counseling. Then we try to understand what happened. Did we go too far into the burning building? Is there a way to do it gentler next time? There can be a lot of value in telling our story. We talk about it so much in healing, but the question is about pace and what’s that like for the person — for the storyteller? We want the storyteller to be well while telling their story, otherwise there is re-traumatization in the telling.
There’s a danger in allowing yourself to get carried away with the feelings. Sometimes what happens with emotions is that we get in touch with them but we are not mindfully present with them. We get overwhelmed by them and our emotions start driving what’s happening in our life. This can happen in expressive journaling. What you write might feel helpful in the moment, but it doesn’t necessarily help us process what’s going on. Expressive writing can contribute to overload rather than helping be present in a more regulated, compassionate and curious way.
thrive: What should one who is journaling do if they become more anxious through writing?
Froese: If anyone starts journaling and begins to feel overwhelmed, they should seek a professional to help them. We see it as circles of growth and safety. Like a dartboard. Safety is in the middle, then there is learning and challenge. We all have a comfort zone and outside of that is where we learn. We learn best, we process best, we solve problems best, within that learning and challenge space.
Journaling can be stepping into that space. But if it shifts into overwhelm while journaling, that’s not going to be helpful for anyone. We have to keep our safety in mind and regulate ourselves, and potentially step back from this activity at times… “Maybe not today. I’ll try it again tomorrow. Maybe try to talk with someone close to us who is trusted. Or, again, maybe talk with a qualified mental health professional. That’s why I have a job - helping people travel through these circles.
It’s important for anyone who is journaling to remember: “I am writing for myself here. This is for me. It’s not for anyone to see this; it’s for me to experience.” It’s a space to pause when things might be moving very fast. It’s really about giving yourself the space to notice what is going on with your thoughts and feelings. Notice those patterns… then let it go. Let it be.
In an exclusive interview with thrive magazine, Alexandra Froese, M.Ed., a Registered Psychologist at Horizon Psychology & Counseling Services in Saskatoon, shared her experience and expertise around journaling for improved mental health.
thrive: People journal for all kinds of reasons, but at the core of it, why do we journal our thoughts and experiences?
Froese: It is fascinating that we have this ability to create stories. We are storytellers. Sometimes we share our everyday stories with others, and other times, the story is only in our own mind. We have an internal dialogue. An ongoing commentary that we might not even know how to tell ourselves. Journaling has to do with understanding our world, and ultimately, who we are as humans. And it has to do with creating an experience of safety.
thrive: Is there a “best way” to journal?
Froese: The medium - the ‘how’ - can differ. Some people find it helpful just noting stand-alone words. Some like complete sentences and some find it helpful to just do bullet points. For some people it is doodling or drawing - more of a mind-map of what is going on, using graphics to sort things out. It differs… just like the way we make decisions. When we journal, we’re making decisions. We might be drawing circles to find relationships between various concepts or ideas. Some people like to do video recordings; some like audio recordings. You don’t need beautiful handwriting or perfect grammar to write something profound. It’s important to lower those expectations. And ask, “Does this feel safe and useful for me?” It might be most useful to start journaling with a mental health professional, especially if journaling is not a prior experience.
thrive: Let’s talk about the benefits. How is journaling good for our mental health?
Froese: Research tells us it helps. It provides increased emotional awareness, because we turn our attention to our thought patterns, our body sensations and emotions. Then what happens is the person can better understand their needs. Such as, “I feel anxiety” which means “I need more safety or I need more clarity in my life.” Then there is more opportunity for action. It gives us the chance to act, the freedom to act.
thrive: Writing thoughts down sounds easy, but choosing what to write might be difficult, right?
Froese: One of the challenges with journaling is getting started. Ultimately, journaling is the practice of bringing our mindful attention to what already is within our lives. We have a default mode in our brain that is constantly in action even when we are not focusing on a specific task. It is also described as mind-wandering. We might be reflecting on ourselves, we might be remembering the past or considering the future — that’s part of our default mode network brain. We are solving problems all of the time. This is what we do when we ruminate. When we journal, we become still and break from that activated default mode, that rumination, and we move into mindfulness and intentional regulation of our life. So, journaling is a mindfulness activity. It brings attention to stories, memories, emotions, and problems that are coming forth. It’s an opportunity to name things the way they are, to explore how we want to respond to them, and reflect on our values. “What do I care about?” “What is the life that I want to live?” “Who do I want to be within these circumstances?”
But with that, sitting down to start a journal can be very difficult. We may be aware that we carry a lot within ourselves. We may feel like there’s so much inside… so many thoughts and feelings. Turning towards that can be difficult. And there is no instant joy that comes out of it. Or clarity. We need to walk through the messiness of a subject. That can be quite overwhelming at times. If it becomes too overwhelming, a mental health professional can help you tend to it.
thrive: When you advise patients to journal, what do you suggest to begin?
Froese: Generally, we use three approaches in my practice. One is journaling focused on values. Reflecting on our values… understanding what those values are, and learning the actions that express those values in our lives. For example, “What are some of the things that could be worthwhile to try with my life based on the values that I have?” The journaling approach, in psychology, is acceptance and commitment therapy.
Second is a gratitude journal. It is well researched. It is focused on balancing the activity bias in our minds. Our tendency is to look for threats, to be “better safe than sorry.” It’s easier to be negative about the future. The gratitude journal is the contrary to that bias in our minds. And for that reason, it may be difficult for some. People sometimes say that it feels inauthentic or it’s a forced positive. But in reality, we need that. We need balance with our dread response system.
Gratitude journaling is more structured, with prompts to help us notice the things we love and appreciate. That’s the beautiful part about it. We become more present, not only with suffering, but with things that are beautiful and good in the world which can be hard sometimes. Gratitude moments can ground and soothe, arriving as a structured calm. It’s very different from expressive writing.
The third approach is self-compassion journaling. We focus not only on the mindful aspect with what is going on in life, acknowledging the suffering and the pain, but also connecting with the common humanity of suffering. It creates a sense of what struggle feels like for other people too. A sense of, “I’m not alone.”
Those three approaches offer the structure and prompts to start integrating journaling into a routine, whether it’s making reflection a part of your mornings or evenings or a Sunday night before the new week or with the beginning of a new season. There really isn’t a right way. It is what’s comfortable, what’s acceptable, what’s sustainable over time. The “how often” varies on what works, and how useful it is.
thrive: Some may see journaling as a huge time commitment, time they just don’t have. Is that so?
Froese: Doing a brief ten minutes of an activity allows us to shift our attention into it more fully. We can begin to notice the impact. The time spent is more about being honest with yourself and discovering what is the smallest piece that can be done at the moment. Maybe the smallest piece only needs five minutes? That’s okay. Set up a place in your house to come to journal. Maybe it’s a couch or your bed or a desk. Have your journal and pen there, so it’s ready to go. And keep the mindset of “I’m trying something new” which removes the pressure of performance. “I’m giving it a try. Let’s see how it goes. Let’s see how it feels. Let’s see if it’s worthwhile for me.”
thrive: I could foresee people worrying that their private thoughts might be discovered and read without permission. Is that a concern?
Froese: That comes up a lot… “What if I’m fully frank in this journal and someone else comes across it?’ Safety is important… know the risks of where it is stored, especially if it is digital. Some people find it helpful to destroy their notes after writing. Not uncommon at all.
thrive: Is there a method that your practice does not advise using if one has suffered trauma?
Froese: Expressive writing is “getting in touch” but also more of a “let it come forward”. I rarely recommend that approach. Clients who have experienced trauma need to respect writing. We want to make certain the person actually has the skills and the tools to hold what is going to surface. Some might have all sorts of struggles and the courage for it, and it’s fantastic. And then other times it ends in more counseling. Then we try to understand what happened. Did we go too far into the burning building? Is there a way to do it gentler next time? There can be a lot of value in telling our story. We talk about it so much in healing, but the question is about pace and what’s that like for the person — for the storyteller? We want the storyteller to be well while telling their story, otherwise there is re-traumatization in the telling.
There’s a danger in allowing yourself to get carried away with the feelings. Sometimes what happens with emotions is that we get in touch with them but we are not mindfully present with them. We get overwhelmed by them and our emotions start driving what’s happening in our life. This can happen in expressive journaling. What you write might feel helpful in the moment, but it doesn’t necessarily help us process what’s going on. Expressive writing can contribute to overload rather than helping be present in a more regulated, compassionate and curious way.
thrive: What should one who is journaling do if they become more anxious through writing?
Froese: If anyone starts journaling and begins to feel overwhelmed, they should seek a professional to help them. We see it as circles of growth and safety. Like a dartboard. Safety is in the middle, then there is learning and challenge. We all have a comfort zone and outside of that is where we learn. We learn best, we process best, we solve problems best, within that learning and challenge space.
Journaling can be stepping into that space. But if it shifts into overwhelm while journaling, that’s not going to be helpful for anyone. We have to keep our safety in mind and regulate ourselves, and potentially step back from this activity at times… “Maybe not today. I’ll try it again tomorrow. Maybe try to talk with someone close to us who is trusted. Or, again, maybe talk with a qualified mental health professional. That’s why I have a job - helping people travel through these circles.
It’s important for anyone who is journaling to remember: “I am writing for myself here. This is for me. It’s not for anyone to see this; it’s for me to experience.” It’s a space to pause when things might be moving very fast. It’s really about giving yourself the space to notice what is going on with your thoughts and feelings. Notice those patterns… then let it go. Let it be.
About the Author: Max Warfield is thrive’s lead feature writer, an author of numerous novels and investigative essays. Always eager to dig deep into his assignments, he excels at exploring real-world problems and solutions and how they impact the amputee community.
