How Writing in a Journal Helps Depression


How journaling helps manage depression

Christina Suchon has struggled with depression her entire life. Through the ups and downs, one thing that’s helped her  is writing in a journal.

Suchon, who is from Tijuana in Mexico, says that even if it’s just negative, rubbish nonsense that I’m scribbling down on a paper, it helps me to clear my head and figure out why it bothers me.”

Many experts in mental health recommend journaling as a way to improve your mood and manage depression symptoms. Journaling can be beneficial for your mental well-being, according to studies. It can also help therapy work more effectively.

Depression is serious and requires treatment. You should seek professional help if you believe you may be suffering from depression. Jill Howell, a licensed counselor, says that journaling is not a panacea. However there are many benefits.

How Journaling Can Help With Depression There are many ways that keeping a diary can help you when you’re struggling with depression. 

It makes you more aware. Journaling allows you to better understand yourself.

Writing in a journal can help you express your feelings and thoughts. According to Cynthia McKay, a Denver psychotherapist, many people are surprised at what they write. It is possible that you will discover you are concerned about something you didn’t know was bothering you until you write it down.

Your therapist can either keep your journal secret or you can share it with them. They can help you see what’s important and use it to help you move forward.

Let’s take control. Writing down your worries and thoughts can help you to reduce the chaos. Perpetua Ne, PhD, clinical psychologist and author, states that it makes things easier to write down.

Suchon agrees. She Writing helps her put things in perspective and reduces feelings of worthlessness. It brings me back to reality.

Journaling allows you to take an active part in your treatment. It gives you the ability to take control of your treatment and make a difference in your life. It helps you to recognize when you are feeling worse and needs extra support.

Change your perspective. You can use positive self-talk by keeping a journal.

CharlynnRuan, PhD, a licensed clinical psychotherapist, said, “I love to use gratitude journals, affirmation journals with clients.” Ruan believes that writing about happy memories can be especially powerful, as depression is known to trigger negative emotions. It’s like retraining the brain.

Let’s make patterns. You can keep track of your symptoms with a journal. You may be able to spot triggers for depression by keeping track of your feelings every day.

You may experience symptoms that get worse when you are stressed, in a difficult relationship, or at certain times of the day. Knowing your triggers will help you avoid future problems.

Journaling can give you an insight into your performance over time. If you look back at older entries, you may notice trends. It will tell you if your feelings are better, worse or the same.

It could be a sign that you need more treatment or it can be a signal that you need to be more confident.

Let it all out: Journaling Tips Anything is possible. Your thoughts can flow easily

Howell states, “I often tell my patients that they should write and rip.” When you know no one will ever see what you write, you are less likely to worry about grammar, spelling, and bad language. Writing is a great way to get more done.

Write often. Keep a journal. Ideal is to journal each day. Try to get 20 minutes.

Find a quiet time and place where you feel relaxed. Sometimes it is easier to write in bed than to go to sleep. You might be able to look back at your entire day with fewer distractions.

Try something new. Send yourself letters. Write to those you love who aren’t with you. Howell suggests that you can also write to yourself comforting words that your loved ones might send to you.

Don’t get too negative. You don’t have to write negative thoughts if you notice yourself writing them down.

You can write about negative things, but it’s okay to do so. Ruan suggests that you limit your time to 20 minutes.

Negative writing shouldn’t be reread. She suggests that you could make a symbolic gesture by wiping the page clean and tossing it away after writing. This will help with emotional cleansing.

Take it easy. Get ready for success. Keep a piece of paper and a pen handy. Keep your journal close to your bed, in your bag or in your car. Write on your computer. phone, tablet. 

Suchon states, “It’s taken practice for me to remind myself that regardless of what I write, it makes me feel better after I do it.”

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