The Journalling Techniques that Changed My Life

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How Journaling Transformed My Life: 9 Techniques That Made a Difference

If you're feeling anxious, sad, or panicky, you're not alone. Many people search for answers on how to cope with these emotions. One common suggestion is to journal, but how do you actually do it? In this blog post, I'll share my personal journey with journaling and provide you with nine techniques that have changed my life.

A Glimpse into My Past

In 2009, my life took a turn for the worse. I faced a suicide attempt, a bipolar disorder diagnosis, an overdose scare, and my parents' messy divorce. Financial troubles also plagued my family, leading to the repossession of our house. During this time, I turned to drugs as a coping mechanism and ended up getting kicked out of university. My life was a chaotic mess.

The Discovery of Journaling

Shortly after my 19th birthday, I had an urge to sit down at a computer and type out all the thoughts swirling in my head. To my surprise, seeing those thoughts on the page made them less scary. It quieted the noise in my mind for a couple of days, and that's when I realized the power of journaling.

12 Years of Transformation

For the past 12 years, journaling has been my go-to tool for problem-solving and self-reflection. Through my journey, I've discovered various techniques and exercises that have had a profound impact on my life. Here are nine of them:

• Journaling for clarity
• Journaling for breaking your mindset
• Journaling for daily reflections
• Journaling for habits and lifestyle audit
• Journaling for when bad things happen

Journaling for Clarity

The first technique I tried was a mind dump, where I wrote down every single thought as I had it. You can either do this in one session or keep a notebook with you to jot down thoughts as they come. Personally, I prefer handwriting mine in a cheap notebook, filling out one page three times a week.

Journaling for Breaking Your Mindset

When I find myself fixated on one thing, I use three exercises to break that mindset:

• Imagine six impossible things
• How can I make someone else happy right now?
• What's something in my immediate environment that I have never noticed?

Journaling for Daily Reflections

This type of journaling involves reflecting on your day using specific questions. Some questions you can ask yourself include:

• What excited me today?
• What drained me of energy?
• What did I learn?
• What are 10 things I'm grateful for?
• How did I push the needle forward?

Journaling for Habits and Lifestyle Audit

If you're looking to make big improvements in your life, this technique can be helpful. Divide your page into three columns: actions, worst version of yourself, and best possible version of yourself. Write down everything you did in a day and assign points to each action based on whether it aligns with the negative or positive version of yourself. This exercise allows you to assess the direction your life is moving toward.

Journaling for When Bad Things Happen

We all face difficult moments in life. When something bad happens, ask yourself these four questions:

• What happened objectively?
• What did I make it mean?
• How would I comfort a friend I loved if this happened to them?
• How is this the best thing that has ever happened to me?

Remember, these techniques have worked for me, but everyone is different. Take what resonates with you and leave the rest. Journaling can be a powerful tool for self-discovery and personal growth, so give it a try!

Study Hack: Journaling Techniques for Anxiety and Decision-Making

One powerful technique to overcome cognitive distortions and practice self-compassion is by answering four key questions:

1. What objective events occurred?
2. What meaning have you assigned to those events?
3. How can you reframe the events to see the positive side?
4. How can you treat yourself with compassion in this situation?

By separating the objective events from the meaning we assign to them, we can gain insight into our cognitive distortions and learn to be kinder to ourselves. This technique aligns with the idea that there is nothing inherently good or bad, but rather our thinking makes it so.

Journaling for Anxieties

If you often experience anxiety, journaling can be a helpful tool. One technique involves dividing your page into three columns: fears, fixes, and the outcome you'd bet on.

• In the fears column, dissect your anxiety into specific concerns. For example, if you're anxious about putting your art online, you may fear that people will criticize it or that nobody will view it.
• In the fixes column, come up with basic strategies to overcome each fear. For instance, you could decide to turn off comments until you've posted a certain number of pieces.
• In the outcome column, aim to eliminate catastrophizing by acknowledging the low probability of negative events occurring. Recognize that rehearsing tragedy won't make you better prepared for it.

Remember that these anxieties are just anxieties, and by breaking them down and examining them, you can gain perspective.

Journaling for Your To-Do List and Direction

To effectively manage your tasks and prioritize your goals, try this journaling technique:

1. Create a full page of dot points listing all your obligations and things you'd like to do.
2. Ask yourself: What is nonnegotiable? What is exciting?
3. Consider Tim Ferriss' questions: What on your list, if done, would make everything else easier? What would you fight to get back if the opportunity was taken away?
4. Apply the Pareto principle: Determine which 20% of activities are producing 80% of the results.

By answering these questions, you can narrow down your list and focus on the most important tasks.

Journaling for Decision Making

When faced with a decision or problem, you can use journaling to gain clarity:

1. Clearly define the decision or problem.
2. Identify the available options and determine if they are mutually exclusive.
3. Imagine making the decision in 60 seconds and write down your choice. This helps tap into your intuition.
4. Ask yourself if you could live with the outcome of your decision.

By following this process, you can make decisions more confidently and trust your intuition.

Journaling for Direction in Life

To gain insight into your life direction, consider the following questions:

• What did you want five years ago?
• What do you want now?
• What do you think you will want in five years?

By reflecting on these questions, you can visualize your desired direction and make choices aligned with your goals.

Remember, journaling is a personal practice, and these techniques can be adapted to suit your needs. If you'd like to explore these techniques further, consider preordering the book A Chaotic Guide to Mental Clarity by [Author's Name].

Thank you for watching, and have a wonderful day!

6 Ways to Process your Feelings in Writing: How to Journal for Anxiety and Depression

Therapy in a Nutshell

In this episode, I'm going to teach you another way to process emotions. It's something you can do on your own and it's a powerful way to work through the jumble of thoughts and emotions that are all up in your head. Today, you're going to learn how to journal for depression and anxiety. Therapists often use the phrase "make the implicit explicit" to describe the process of taking something that's inside your head, something that's cloudy and vague, and making it clear and solid. This process is common among different types of therapy and is effective in solving problems and soothing painful emotions like depression or anxiety. Talking about your emotions with a therapist is one way to make the implicit explicit, but there are other ways too. In this video, I'm going to teach you six ways you can improve your mental health through writing.

1. Journaling

Journaling is a simple way to track your moods, identify triggering situations, decrease anxiety and stress, and gain a clearer perspective on your challenges. It has also been shown to have physical health benefits such as lowering blood pressure, boosting the immune system, and improving liver function. Research has even shown that writing about your feelings can reduce activity in the amygdala, the part of the brain responsible for controlling emotions. Journaling can help you get to know yourself better, improve your relationships, and fight depression.

2. Brain Dump

The brain dump technique involves taking everything in your brain, especially intense emotions or overwhelming thoughts, and putting them down on paper or a computer. The goal is not to create a cohesive narrative, but to release your thoughts and gain clarity. This can provide immediate relief and help you process your emotions.

3. Diagrams and Charts

Making a diagram or a chart can be a helpful way to visually explore and organize your problems. This technique is commonly used in therapy sessions to keep track of complex issues and prioritize what to work on. Drawing or listing things out can bring clarity and focus to your emotions and challenges.

4. Writing a Letter You Won't Send

Writing a letter that you never intend to send can be a therapeutic way to express your thoughts and emotions. This activity is particularly useful for teenagers and trauma survivors who may have things they want to say but no opportunity or willingness from the other party to listen or change. The process of writing the letter can provide closure and healing, and you have the option to burn, flush, save, or even mail the letter if you choose.

5. Gratitude Journal

Keeping a gratitude journal involves writing down things you are grateful for each day. This practice can shift your focus from negative to positive, improve your mood, and increase feelings of happiness and contentment.

6. Future Journaling

Future journaling involves writing about your ideal future, your goals, and the steps you can take to achieve them. This exercise helps you clarify your desires and motivates you to work towards them. It can also serve as a reminder of what you want to accomplish.

Remember, you don't need to make huge changes or have epiphanies to experience growth and improve your mental health. Small daily habits that make a one percent difference can lead to significant growth over time. So start incorporating these writing techniques into your daily routine and see the positive impact it can have on your well-being.

Ways to Process Anxiety and Depression Through Writing

One effective way to process anxiety, depression, and other strong emotions is through writing. By clarifying your locus of control, you can gain clarity and reduce stress. Here are six writing exercises to help you process your thoughts and emotions:

1. Create a Locus of Control Chart

Create a chart with three columns: one for what's in your control, one for what's out of your control, and one for things you can influence but can't control. This exercise can help you identify areas where you have power and areas where you need to let go.

2. Write an Alternate Version of a Situation

Instead of focusing on problems, shift your attention to solutions and what you want more of in your life. Write in detail about how you would like things to be going and how you would like to feel. Focus on the actions and feelings that are within your control.

3. Express Gratitude and Forgiveness

If you're in an unhappy relationship, write about yourself expressing gratitude or feeling forgiveness. Focus on the positive aspects of yourself and your partner that you used to appreciate. Alternatively, explore what it would look like if you had the courage to leave an abusive relationship and set healthy boundaries.

4. Imagine Living a Valued Life

Write about what it would look like if you were living a life that aligns with your values. Imagine the actions you would take and the feelings you would have if you believed in yourself and your right to be loved and safe. Focus on taking steps to regain control of your life and pursue your dreams.

5. Process Your Thoughts and Emotions

Use writing as a tool to process your thoughts and emotions. Write freely without judgment or censorship. This can help you gain insights, release pent-up emotions, and find clarity.

6. Reflect on Your Writing

After completing these writing exercises, take some time to reflect on what you've written. Notice any patterns or recurring themes. Consider how you can take action based on your insights.

By engaging in these writing exercises, you can gain a better understanding of yourself, reduce stress, and find clarity on what actions to take. Grab a pencil and paper, and start processing your thoughts and emotions today!

I changed my life in 6 months (and you can too). | The No Plan B Journey Finale Episode

Elizabeth Chu

I changed my life in six months and this is how I did it. Six months ago, I set out on a journey to make the uncomfortable comfortable, to do things that matter to me, and to fearlessly pursue my goals. I dedicated six months to becoming the best version of myself, achieving my goals, overcoming self-doubt, breaking habits of mediocrity, making new friends, and launching my business.

Did I achieve all of these goals? Well, we'll get into that later. Little did I know that I was entering a new era of my life that would change me forever. I feel like I'm growing, but not in the way I want to be or towards the place I want to be. I'm not pushing my potential and that feels really strange to me. Let me show you the momentous growth and changes that occurred over the last six months in the form of six lessons. Let's do it!

Lesson 1: Don't let fear hold you back

Fear can keep us in the same place, preventing us from moving forward. Throughout my journey, I kept telling myself to push past the fears and keep going. I was ridden with fear - fear of failure, fear of not doing enough, fear of rejection, and fear of never becoming the person I want to be. I was afraid of disappointing myself. But I refused to let fear keep me in the same place. I used fear as fuel to push me ahead. My goal was to overcome self-doubt and I did it. Fear is not an excuse to not take action, it is an excuse to take a chance on yourself.

Lesson 2: Change your systems, not just try harder

When our actions do not result in the outcomes we want, we often think we need to try harder. But the problem is not us, it's our systems. I approached every avenue of my life in terms of systems and unlocked the key to solving any problem. If something wasn't working for me, I asked myself how I could make it work. For example, I had a hard time waking up early in the morning. Instead of just trying harder, I changed my system by setting a bedtime. My life changed overnight. We are the product of our systems, and when our systems are efficient and effective, we are too. Change your systems, not just try harder.

Lesson 3: Be so good they can't ignore you

To be so good that people can't ignore you, you must welcome discomfort and be extraordinary. Nothing great comes from doing something easy and ordinary. You must do extra to be extraordinary. Planning is just another form of productive procrastination. Take action first, then figure out what to do. Being extraordinary requires extra hours, effort, and dedication. Start climbing now.

Lesson 4: Be tolerant with others, strict with yourself

Be hard on yourself but understanding of others. Build self-reliance and generate compassion and confidence. People deserve the best version of you, and you deserve to be the best version of yourself. Don't go easy on yourself, don't make excuses.

Problem happens, I solve it. For example, when I'm feeling a little down, I work out. When I'm mentally blocked, I meditate and do self-therapy. When I feel spiritually disconnected, I let go of expectations and live in the present moment. What I do is for myself, but the best version of me is to share it. It's important to be strict on how I show up every day because my ultimate goal is to make every moment count. With my situational attitude, I definitely made the most out of the "Snow Plan B" journey.

Ryan Trahan once said something that completely changed my outlook on how I want to show up. Instead of seeking emotions and feelings I want to experience, whether that is happiness, peace, or joy, I want to create those emotions and feelings for others to experience. I want to be the light and bring more bliss to life.

Responsibility for My Emotions

First things first, I must be responsible for my emotions. I've learned to be non-reactive and to think before I feel. I ask myself, "Is this emotion serving me?" If not, then it's probably not serving anyone else.

Living in the Present

Secondly, I've learned to live presently. The present moment is always the better moment. I realized that I didn't need to chase this better version of me; I'm already her. I am who I want to be. And when I finally understood this, I became a better, calmer, and warmer person. I became the happiness, peace, and joy that I used to search for. I want to continue finding more meaningful ways to benefit the present moment. Bliss is so contagious, and I want to spread it by thinking positively, seeing life's beauty, and saying kind things.

Opportunities and Challenges

When you want something, you are given the opportunity to achieve it. If you want courage, you will be presented with your worst fear. If you want love, you will question your worth and be heartbroken. If you want success, you will be placed under pressure and tempted by pleasure. If you want peace, you'll be interrupted, and your patience will be tested.

I wanted to overcome self-doubt, so I was given many rejections and challenged by situations that heightened my doubts about myself. But these rejections were opportunities, and opportunities are only given to those who are ready. The more we want something, the more we have to give in order to receive.

The "No Plan B" journey taught me how to overcome self-doubt. It taught me how to think in terms of systems to solve my blocks. I learned how to convert challenges into opportunities. For example, perfectionism was stopping me from launching the "Power Up Club," so I gave myself one month to build and execute the business. I wanted to break habits of mediocrity, so I fixed my problems by reading books, listening to podcasts, and trying again and again after each failure. I wanted to grow my circle, so I made it a goal to make six new friends and got out there, despite being introverted. I embarked on a six-month journey to do everything in my power to overcome self-doubt. These were challenges turned into goals that were converted into opportunities to help me achieve my desires.

Show Up Every Single Day

When we want something, when we want to be the best version of ourselves, when we want to change and benefit the present moment, we have to do the internal work and show up every single day. Throughout the journey, I was always excited and eager to learn and listen. Every single day, I moved through life as the person I presently am. I was zealous to make every day count, and I was definitely ambitious and action-driven.

I found bliss by detaching from outcomes, and I learned to be enterprising because life always has other plans. I also found trust within myself. I trust that I can grow under any condition. And finally, I am still learning how I can benefit the present moment.

The "No Plan B" journey kickstarted a new self-evolution journey. I fell in love with myself all over again, and I discovered that I'm pretty good at facing my fears. There's no doubt in that; I've been doing that for the past six months.

What's Next?

So, you may be wondering, what's next, Lizzy? Another journey? Well, maybe. I'll see what happens. Amy has something in mind. But until then, I'll continue to carry everything I've learned throughout this journey and show up every single day.

Thank you for sticking