How has your therapy journey been going so far? Are you finding it hard to remember the nuggets of wisdom your therapist has shared or the insight you got during your session? I wonder if your therapist has suggested or encouraged you to journal after therapy sessions, and if you have wondered why you should even do that. Here’s why journaling after therapy is beneficial (and also if writing is not your thing, I will share some alternatives to pen and paper):
1. Processing Emotions: Therapy often stirs up deep-seated emotions and insights. Journaling provides a safe space to process and make sense of these feelings. Writing allows you to externalize your thoughts instead of letting them all just swirl around in your head. A lot of people find clarity in putting their thoughts into words.
2. Track Progress: Documenting your thoughts and experiences allows you to track your progress over time. You can revisit earlier entries to reflect on how far you’ve come, recognize patterns, and celebrate milestones, reinforcing the positive changes you’ve made. You’ll be surprised how many people reflect on old entries and surprise themselves by how far they’ve come since day 1 of therapy. Naturally, there will be ups and downs in life, and if you journal consistently, you’ll be able to see all the waves you’ve weathered through.
3. Identify Patterns and Triggers: Patterns of behavior and triggers may become apparent through journaling. Similar to the point above, you’ll have entries you can look back on and who knows, you may come to notice a recurring pattern or trigger. This is helpful information to explore in therapy. By identifying these patterns, you can work with your therapist to understand where they come from and how to move towards healthier responses.
4. Deepen Self-Awareness: There is nothing like good old introspection through journaling. The more you write about yourself and your insights and struggles, the more you deepen your understanding of yourself. Through regular reflection, you can uncover underlying beliefs, motivations, and fears.
5. Enrich Your Therapy Sessions: Journal entries can serve as valuable insights for your therapist, offering them a deeper understanding of your experiences, struggles, and progress. Sharing your journal can help facilitate more targeted exploration and processing.
If writing is not your thing, you can consider:
1. Art Therapy: Expressing yourself through art, whether it’s painting, drawing, or sculpting, can be a good alternative to traditional journaling. Art therapy provides a creative outlet for processing emotions and exploring subconscious thoughts and feelings. At ABRI, our resident therapeutic art therapist is Sumathi.
2. Mindfulness Practices: There are so many ways to practice mindfulness and there are good reasons to. Mindfulness cultivates awareness of your thoughts and sensations, promoting relaxation and emotional regulation. Engaging in mindfulness activities such as meditation, yoga, or deep breathing exercises can help you stay grounded and present. Mindful walking or mindful eating are also considered practicing mindfulness.
3. Voice Recording: Some people may find it easier to vocalize their thoughts rather than writing them down so get that voice recording app. Recording your thoughts and reflections through voice memos or audio journals can be a convenient alternative to writing. It also allows for spontaneity and authenticity.
4. Photography: Another creative way of journaling is by capturing moments through photography. This would be considered visual journaling and can be a fun outlet to express yourself and make notes. Photographs can evoke emotions and memories, serving as prompts for reflection and introspection. Creating a photo journal allows you to document your experiences and explore themes visually.
Remember that these alternatives can also be additions. You can journal AND voice record. You can capture photographs AND express yourself through art. You can do all of the above too!
What do you do and how has it been helpful for you in your therapy journey?
Written by Weii Yie
Weii Yie is an associate therapist at ABRI where she primarily provides therapy to adults and adolescents. Her love for writing and passion for mental health are translated into these blog posts. Read more about who she is as a therapist on the Team page.