Why you should try to keep a journal, notepad or diary...

by Corrina K November 12, 2024

I am writing this blog post based on my experience and I will add a little research, to back up my findings at the end.

Now, I have always had some form of journal, notebook, little diary, that I have kept, with my doodles, thoughts, and inspirations that I have stumbled across, but it was never intentional or something I made time for... it just kinda happened when it did.

After suffering from a breakdown in 2020, the therapist that helped me through it, got me to keep a journal between our sessions. Something I could look back on and it gave us discussion points and areas to work on.

The first formal task she gave me, was one the most difficult tasks of my life.

Honestly, to be told to think of just THREE things I was grateful or thankful for, during that time seemed impossible.

Day one was hard. I could think of nothing. That in itself was very telling of my state of mind at that point and a scary one, realising just how 'low' I was. I spent the rest of the day in tears, journal open, staring at a blank page.

Day 2 arrived, I did not want to get out of bed, but with the previous day on my mind, knowing that shit got real, sitting in front of blank page all day, I sat down with my journal and my first entry, was my son... I was so grateful for him. He IS MY heartbeat, but yesterday, I didn't see that. HOW was that possible!!!! That is how it began for me.

MY SON... I have so happy to see his face that morning, we hugged and I just knew that instantly, THAT was gratitude.

I will not lie, I found three things I was grateful or thankful for that day and I celebrated that with Jacque when we next spoke. SMALL steps she said, is the foundation to EVERYTHING of greatness.

Keeping a gratitude journal can be a powerful tool for mental health and well-being because it shifts our focus from what's missing or negative to what is present and positive in our lives.

Honestly, now, I put no pressure on myself to pick up my journal every single day. But, I do carry it everywhere with me. It is my constant companion, along with the 10 Breaths Bracelets that I wear.

I will date each page I start and I let my feeling direct me. It could be doodles, things that made me happy that day.. things I did for myself, that I intend doing again... INTENTIONS... Put them down in writing!!!! It is your space, no one is judging you and you should most def not judge yourself. Just be honest, vulnerable and open.

Be creative with your journal... get pretty stickers and DOWNLOAD the prompts I will regularly add to Breathe Emails... SUBSCRIBE to my newsletter, download them, print them, stick them in your journal, share them... I have made them to help you start your journal journey(see what I did there) :)

Here are some simples reason for you to start right away!

This simple practice helps in several ways:

1. Reduces Stress and Anxiety

When we regularly document things we're grateful for, it creates a mindset shift. Instead of dwelling on worries or anxieties, a gratitude journal brings us back to the present moment and reminds us of the positives, which can help reduce stress and anxiety.

2. Enhances Mood and Happiness

Research shows that gratitude can significantly boost happiness levels. The act of writing down positive experiences, kind gestures, or things we appreciate generates a sense of contentment and can lead to lasting mood improvements. Gratitude journaling has been shown to release dopamine and serotonin, two key neurotransmitters responsible for feeling good and regulating mood.

3. Improves Sleep Quality

Studies have found that people who practice gratitude tend to sleep better. Taking a few moments to reflect on things you're grateful for before bed can create a more positive mental state that promotes relaxation and decreases negative thoughts that might disrupt sleep.

4. Strengthens Resilience

Reflecting on what you’re thankful for can make it easier to cope with life's challenges. By regularly noting the good, even on hard days, you build a habit of focusing on positive aspects despite difficulties, which enhances resilience over time.

5. Encourages a Growth Mindset

A gratitude journal shifts our perspective toward appreciation and growth. Instead of focusing on perceived failures or what could go wrong, we start to see opportunities, achievements, and personal growth, reinforcing a mindset that is open to learning and self-improvement.

6. Improves Relationships and Social Connections

People who practice gratitude are often more empathetic, generous, and appreciative of others. Expressing gratitude toward friends, family, and colleagues strengthens social bonds and deepens relationships, which is a key factor in emotional well-being.

7. Fosters Mindfulness and Self-Awareness

Regular gratitude journaling encourages you to be more mindful of daily experiences. As you look for things to appreciate, you naturally become more aware of your surroundings and your internal state, increasing self-awareness and a sense of connection to the present moment.

Practical Tips for Keeping a Gratitude Journal

Write regularly (daily or weekly).
Be specific rather than vague (e.g., "I'm grateful for the warm, comforting coffee I had this morning").
Note even small things; sometimes, the small joys are the most sustaining.
Reflect on the people in your life and the support you receive.

Over time, a gratitude journal can create a powerful shift in perspective, helping to develop a resilient, appreciative outlook that promotes overall mental well-being.