You can start a journal. Why not 'write' now. When you first think about a journal, images of a teenage diary or a beautiful memoir kept by a notable person in history may come to mind. Look online, and journaling may quickly seem complicated with many styles and no shortage of public opinion on which is best. We have good news, maintaining a habit of journaling doesn't need to be difficult and because your journal is confidentially yours, public opinion on how you keep it doesn't matter.

Note: Starting a new habit can be challenging; let's take it one day at a time.


Why is it helpful?

Journaling can be an excellent habit to care for your mental health. Those who journal often have a greater capacity to:

  • manage worry
  • cope with stress
  • understand themselves

In a day full of different emotions, taking time to check-in with yourself and jot down what you are feeling can help you process what's happened rather than let these feelings build up inside.


What you need to know about journaling

  • Speakbox has everything you need to get started.
  • Your entries are confidential. It's your choice what you choose to share.
  • With Speakbox, you can share past journals with a therapist to let them know how you are doing and help guide your next session.
  • To improve success in adopting this habit, start simple and grow into it as you become more comfortable.

Ready? Let's give this a try:

Note: If using Speakbox, to create your first journal, go to self-care, then choose "New check-in."


Record how you are feeling in this moment

Before getting into what happened, start by reflecting on how you feel at this moment. If you put it on a scale from really down to really good, how are you doing?

Select the emotions you are experiencing

Within this event, what emotions arose? It may be more than one, perhaps something was stressful at first, but now that it's over you feel calm. Note these down.

Write what happened to add context.

Our emotions only tell part of our story, follow up with some context as to what happened that led you to feel this way. Instead of looking at your entire day, break it down into bite-sized bits by reflecting on a specific event.


And... you are done!

Continue to check-in with yourself throughout the day.

Self-reflection takes practice, and you're well on your way with this check-in complete. Life can be tough with moments of great delight and deep sorrow; if you find yourself experiencing one of life's peaks or valleys, take a moment to check-in with yourself. Over time your journal becomes a personal log of challenges and how you overcome them. If you are feeling down, check back on a positive entry, what was it that helped you feel this way? Remember, this habit is new; let's take it one step at a time.

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