HOW TO JOURNAL FOR OVERTHINKING
Overthinking can be extremely draining and stressful for an individual. Constantly ruminating about the past or worrying about the future can be exhausting and distressing. Overthinking is a mental habit, and like all habits, they may be difficult to break. However, journaling is a good tool to help you break your habit of overthinking and start the process of healing.
Here are some ways journaling can help your overthinking:
MINDFULNESS
The purpose of mindfulness is to gain a state of focused relaxation by deliberately paying attention to thoughts and sensations without any judgement. This allows you and your mind to refocus on the present moment. Mindfulness will help your overthinking, as you will learn to control or focus your attention which can enhance your inner sense of calm and increased self-awareness. However, with most things, you need to practice. Mindfulness meditation can help you to know your thoughts and react more calmly to them, without catastrophizing or allowing them to spiral out of control.
Doing some mindful journaling or even colouring in can bring your focus back to the present, instead of obsessing over different thoughts.
WRITING EVERYTHING DOWN
Writing down all your thoughts from your head to paper in a journal can be beneficial for your overthinking. By just allowing your natural thoughts to be written down, without judgement means you can not only unburden that thought in your mind but notice any counter thoughts arising. When you write down your thoughts by hand, you can only write one word at a time. Your thoughts slow down to match your writing speed and it will be easier to slip out of your overthinking mindset.
It may feel a bit awkward or embarrassing but just let yourself dump your brain onto the paper. You’ll likely notice a few positive changes. You may feel less stressed, and often stress can trigger overthinking or anxiety. You may also start to have a clearer mind and see which thoughts are worth your time. You will be able to organise your thoughts.
CHALLENGE YOUR UNHELPFUL THOUGHTS
When you journal, it is easier to identify your unhelpful thoughts and reframe them. Start by writing your thoughts down. For example, you might record thoughts that annoy you, negative beliefs, or any ideas you just want out of your head. These might be a mix of emotional thoughts, depending on the mindset that led to the overthinking.
Once you have identified those negative or unhelpful thoughts, challenge them by writing down a more helpful, rational and positive thought.
Writing negative thoughts down and following them with positive, or at least more realistic, ones to combat them takes the power out of your overthinking. Instead of leaving your thoughts to race around your mind, you lay them out in front of you and dissect them until your head is only filled with facts.
HOW TO JOURNAL FOR DEPRESSION?
It is approximated that 280 million people in the world suffer from depression (1). It is a common mental health disorder affecting both men and women of any age. Depression comes in all shapes and sizes and the way to recovery is different for everyone. A tool that has been found to be effective is journaling. Not only has research suggested it reduces depressive symptoms, it’s also known to improve anxiety, reduce stress, boost immune system, increase self-awareness and identify triggers.
Journaling is a judgement-free zone for you to explore your thoughts and feelings and process what you are going through. Here is how you can make journaling work for you to help your depression:
TRACK YOUR MOOD
By tracking your mood on a daily basis, it can help to identify patterns and how to manage your depression. For example, you may find certain foods/diets can trigger certain moods, or caffeine. Or how much sleep you got or what part of your menstrual cycle you’re on. You may find correlations and journaling can be a great way to track this.
DAILY GRATITUDE
Depression can make it hard to see clearly the good parts of your life and make your struggles stay at the forefront of your mind. Practicing daily gratitude can help you become more balanced in your perspective and ease symptoms. There is tons of research showing the benefits of daily gratitude and although practicing gratitude may not cure your depression, it will make you seek out the enjoyable parts of life and appreciate them more.
All you need to do is write down 1-3 things you are grateful for every single day. This doesn’t need to be huge things, it can be as simple as feeling grateful for your morning coffee.
POSITIVE AFFIRMATIONS
Self-Affirmations are positive statements aimed at yourself to challenge negative or unhelpful thoughts. It is said that by practicing positive self-affirmations it can motivate yourself, encourage positive changes in your life, boost self-esteem and help your anxiety. It is also super easy to do! All you need to do is pick a statement, say it to yourself and repeat. Positive self-affirmations are for those who find themselves talking negatively about themselves all the time.
Open your journal and write down how you want to be feeling, but write it in the Present Tense. For example, ‘I am a strong person’, ‘I am a beautiful person inside and out’, etc.
One way to truly dedicate yourself to this is to take 5 minutes to feel those words taking over your body and soul. Close your eyes. Repeat them over and over inside your head. They are not the right words for you and they don’t make you feel anything? Then write different words, until you find the ones that work.
Here are some additional tips for you to get the most out of journaling for your depression:
- Go easy on yourself
- Be honest
- Keep it private
- Don’t expect results straight away
- Don’t be afraid to contact professional help