Types of Therapeutic Journaling

Journaling is a commonly assigned therapeutic exercise, but some people find it difficult to begin. Taking the time to journal can be very helpful in improving your mental health so finding ways to make journaling more effective can be worthwhile. However, before launching into it, it might first be helpful to get to know the different types of journaling to determine what type is the best fit for you.

Here’s a list of various types of journaling:

1. Prompt Journaling

Prompt journaling involves answering specific prompts provided in a journal. These prompts serve as a guide for your thoughts and can help focus the journaling process. This type of journaling can be very brief and is particularly helpful for beginners or those who are new to the process of introspection. There are several prompt journals available online, so you can choose one that resonates with you the most.

2. Journaling to Vent

Venting through journaling entails writing down all your thoughts and emotions without any filtering or processing. It allows you to freely express and release your thoughts and feelings. This type of journaling is ideal for individuals who need to get something off their chest, but might not be able to talk to a friend or loved one about their concerns. 

3. Journaling to Process

Journaling to process involves self-reflection and deep thinking about yourself, your emotions, and your thoughts. It involves exploring and understanding yourself in relation to a particular scenario or situation. This type of journaling is beneficial for individuals who want to gain insights into their own feelings, behaviors, and reactions.

4. Journaling to Problem-Solve

Problem-solving journaling is an effective technique to work through challenges. It may involve creating lists, diagrams, or other visual aids to help formulate a plan or solution. This type of journaling is recommended for someone who prefers a structured approach to address problems and find visual aids to be helpful.

5. Free Association

Free association allows thoughts and feelings to flow without any particular focus. Unlike the previous types of journaling, free association involves writing down whatever comes to your mind, without the need for it to be about anything specific. This type of journaling is useful for individuals who want to think freely and explore a range of thoughts, emotions, and ideas. Therapists may assign this type of journaling to help understand unconscious aspects of the self.

Regardless of the type of journaling you choose, it’s important to keep the following points in mind: 

1. Allocate dedicated time for journaling. Set aside time (I recommend setting aside at least 15 minutes) to ensure you can fully engage with the journaling process.
2. Find a journaling method that best suits you. Whether it's pen and paper, a tablet, or an audio or video recording, choose a method that you are most likely to stick with.
3. Be authentic and real. Your journal is a safe space to reveal your true self and express thoughts you may not share with others. Dig deep and acknowledge your truth.
4. Keep your journal in a safe and secure place. Since it may contain personal and private information, ensure it is stored in a location that only you can access. If privacy is a concern, consider exploring alternative methods of journaling that prioritize safety and security.

Journaling is a valuable tool for expressing your thoughts, feelings, and emotions in a safe and therapeutic manner. It can facilitate personal growth and aid in your healing journey. If you're unsure about the type of journaling that suits you best, feel free to try them all and see which resonates with you the most. Remember, each type of journaling serves a different purpose, and you can switch between them depending on your current needs.

I hope this helps.

Until next time…

-Alana