Self Care- 5 Ways to Make the Most of Your Journal
Five Ways to Make the Most of Your Journal

By Edel Jarboe



Over the years, my journal has become a private space that I 

can curl up in -- a place where I can speak honestly and not be 

judged, not even by myself. My journal is a place where I can 

speak the words I cannot bring myself to say out loud. It is a 

place where I can examine my wounds, and by writing about them, 

heal from within. Friends and family can be wonderfully 

supportive, but sometimes you have to turn to yourself and give 

yourself permission to feel whatever needs to be felt and to 

say everything that needs to be said. 



My journal has seen me through some tough times but I treasure 

it for another reason: it is an ongoing relationship with 

myself.



Through my journal I have told myself the truth about my hopes 

and dreams and about my fears and insecurities. My journal 

allows me to gain perspective on my life. It grounds me and 

gives me hope. My journal allows me to see that as I change, as 

my life changes, I am always me.



1. Use Your Journal To Make Sense Of A Painful Or Traumatic 

Experience

Write down your traumatic experience, and then write it down 

again. Capture not only the who, the what, the where, the when, 

and the why (if possible) but how it is making you feel as 

well. Keep writing about it until you can put the event in 

perspective. And once you can do this, once you understand what 

has happened to you, it becomes less painful. It loses its 

power to damage your emotional and physical well being. If you 

have a chronic or life-threatening illness, for example, a 

journal can be the perfect place for you to not only deal with 

your diagnosis but to discover your inner strength.



2. Use Your Journal To Take Control Of Your Life

Instead of worrying and worrying, turn to your journal. Several 

hours before bedtime, pick up your journal and draw a line down 

the center of the page. On the left side list what is 

distressing you and on the right side list the steps you can 

take to resolve the issue. For example, if you are having a 

hard time communicating with your spouse, you might come up 

with three positive things you can say or do the next time you 

two are headed for an argument.



3. Use Your Journal to Stay Focused and Motivated

Whether you are trying to reach a fitness goal, a weight loss 

goal, or are trying to save money, you can use your journal to 

log your progress. Simply record the relevant information on a 

daily basis. Not only will you be motivated to keep going but 

you will also have a record of your personal habits and 

patterns. This is useful information if you pursue a similar 

goal in the future. For example, if your goal is to save $100 a 

week, you can use your journal to keep track of your daily 

expenditures. You will also know that you are in the habit of 

splurging on new clothes when you feel down.



4. Use Your Journal to Practice Positive Thinking

Taking the time to list a few things you are grateful for every 

day helps you to keep your life in perspective. Being grateful 

for all the good things in your life helps you to ride out 

major life crises and to cope with stress. Finding and focusing 

on at least one positive thing in your life makes it hard to 

paint your whole world black. It makes it hard not to bask in a 

ray of hope.



5. Make Scribbling In Your Journal A Happy Habit

Pick a comfortable spot with minimal distractions and try to 

write for at least 15-20 minutes a day, depending on the 

subject. A log-type journal requires daily entries while major 

life issues are best dealt with if you write for a few days in 

a row. If you're really busy, you can get by with a 5-10 minute 

entry. I try to enjoy a cup of tea while I catch up with 

myself. Remember: This is your time.



Note: Please seek professional help if you are having trouble 

dealing with a traumatic life issue.



 



Copyright © 2001 by Edel Jarboe. All Rights Reserved.

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About the Author: Edel Jarboe is the founder of Self Help for 

Her.com (http://www.selfhelpforher.com), an online self-help 

magazine helping you create your  better life. She also 

publishes a free weekly newsletter, which features advice on 

goal setting, stress management, coping with difficult people, 

and overcoming obstacles: Subscribe 

(mailto:subscribe@selfhelpforher.com) and receive a FREE stress 

report.