Journaling: Get the Gunk Out of Your Brain

Journaling...

I can almost hear the collective sigh across the internet as the word “journaling” was read. Those of us in recovery and healing hear it All. The. Time. Why? Why does everyone tell us to journal?

The answer’s quite simple: it works.

There’s something cathartic about clearing out the gunk in our brains, putting it from pen to paper or keyboard to screen. Whether you love to write or despise it, journaling is a great addition to our recovery and healing toolkit.

Keep in mind that journaling is not like a diary. A diary records daily events as they happen. A journal is a deep dive into your intimate thoughts, feelings, and observations.

There are several forms of journaling, and you can use all or some of them. Whatever works for you. Here are just a few:

Expressive Journaling
This is an opportunity to write out exactly what you’re feeling inside rather than bottling it up. Don’t worry about spelling errors, grammar, or anything else. Just write what you’re feeling.

Free-Writing/Word-Vomit
This form of journaling is one of my favorites and remains my most cathartic. When I first began my journey of healing from abuse, I turned to free-writing so many times that I lost count. I called it word-vomiting because that’s what it was for me. A mental vomit of the chaotic thoughts stuck in my brain.
I kept notebooks in my car, at the office, and at home. When that downward spiral began, I set a five-minute timer and purged my thoughts. I wrote whatever came to mind.

Mini example:
Migraine, pain, pass, leak, plumber, work, achieve, schedule, blanket, dog, call, whistle, sound, loud, headset, podcast, time

I’m sure you can see the pattern I do. Sometimes, there’s a pattern, and sometimes, there isn’t, and that’s okay. The idea is to get it out.

Prompted Journaling
If you’re not a fan of writing, or unsure where to begin, having some prompts can provide the kickstart you need to get your feelings onto the paper or screen. There are apps and journaling books, and I also have a worksheet on my website with prompts to help you get started.

Gratitude Journaling
This is another one of my favorites. I think it’s because I thought I was already a grateful person. Still, when push came to shove, I realized I was superficially grateful. By that, I mean I was grateful for the “big” and “common” things, which, of course, I should be grateful for, but on my journey, I wanted to dig deeper.

During my mindfulness training, an exercise on mindful eating helped me truly appreciate having an attitude of gratitude.

We can notice the small things that happen during our day that we appreciate, like when a stranger is kind to us, seeing a bird take flight, or smelling something that brings back a warm memory. Our attitude shifts toward positivity when we notice these things throughout the day.

These are just a few types of journaling you can explore while you move on your path to healing and recovery.

Let’s Stay Connected

If this resonates with you, I’d really love to know. You can comment below or email me. You’re also invited to join other Bookenders on Reddit.

And if you’re looking for deeper exercises, I wrote Bookends of Recovery & Healing Workbook to help you heal from betrayal trauma and addiction by using creative exercises, action tools, and guided reflection.

Warmly,
Laura 🌻