How to Start Journaling: A Beginner’s Guide

by | Jun 30, 2024 | Emotions and Sensations, Journaling, Mental Health Awareness, Self care | 0 comments

A beautiful journal with a soothing blue and turquoise cover, featuring ocean wave patterns and the word 'Breathe' in elegant gold print. The journal is portable and made from recycled plastic bottles, designed for guided mental health journaling with daily prompts and activities.

How to Start Journaling for Mental Health and Personal Growth

Journaling can be a powerful tool for mental health and personal growth, but knowing where to start can be challenging. This beginner’s guide will help you understand the benefits of both blank and guided journals, offering practical tips to make journaling a part of your daily routine. Discover how our Breathe Guided 90-Day Mental Health Journal can provide the structure and prompts you need to get started and stay consistent. Whether you’re looking to reduce stress, reflect on your emotions, or track your personal progress, this guide has everything you need to begin your journaling journey.

Journaling can be a powerful tool for self-discovery, stress relief, and personal growth. Whether you’re new to journaling or looking for ways to get started, this guide will walk you through the basics and help you find the right approach for your needs. So, first things first, why journal?

Why Journal?

  1. Self-Reflection: Journaling allows you to reflect on your thoughts and feelings, helping you gain clarity and insight into your life. Who couldn’t use a bit more clarity and insight? I know I could!
  2. Stress Relief: Writing down your worries can help you process and release them, reducing anxiety and stress. Journaling has helped keep me grounded in very stressful times in my life. Getting my negative thoughts out on paper helps me reframe how I’m feeling.
  3. Personal Growth: Regular journaling can track your progress, set goals, and celebrate your achievements. Being able to see patterns and take action is very powerful!

Choosing Your Journal

There are many types of journals to choose from, depending on your preferences and goals. Here are two main types:

  1. Blank Journals: These are traditional, unlined or lined notebooks that give you the freedom to write, draw, or create however you like. They are perfect for those who enjoy open-ended creativity. When you first starts journaling a blank page can add to your level of anxiety and create even more stress. How many times have you looked at a blank screen on your computer and found yourself scrolling on social media instead of starting your project or task that required a blank screen?
  2. Guided Journals for a Specific Purpose: These journals provide prompts and activities to help structure your journaling practice. They are ideal for beginners or those who find the blank page intimidating. I personally use both blank and guided journals, but I prefer guided journals for a specific purpose as I can track my patterns and see progress or where I’m stuck in life. I’ve had many “AHA” moments writing in my own guided journal.

Using a Guided Journal

For those who find the blank page overwhelming, guided journals can be incredibly helpful. They offer prompts and activities that guide your writing process, as you can see in the photo below from my Breathe 90-Day Mental Health Journal. So, for the purposes of this blog, let’s focus on guided journaling!

  1. Daily Prompts: Each day, follow the provided prompts. These could be questions about your emotions, goals, or reflections on your day. In my Breathe Guided 90-Day Mental Health Journal, you are asked to check in with your emotional AND physical feelings. This is a somatic approach, which is more ‘w’holistic!
  2. Activities: Engage in activities designed to help you explore your thoughts and feelings. This could include mindfulness exercises, gratitude lists, or goal setting. One of my favourite activities is to check in with my 5 senses – sight, sound, smell, taste and touch. I find this activity so grounding!
  3. Consistency: Aim to journal regularly, even if you only have a few minutes each day. The key is to build a habit. I quite often will partially fill in my journal first thing in the morning, and then go back to it later in the day. This allows me to check in with my feelings and see if anything has shifted.

Introducing the Breathe Guided Journal

If you’re looking for a journal specifically for mental health, our Breathe Guided 90-Day Mental Health Journal might be perfect for you. Click on the link above.

It’s designed to be easy to use, with three simple activities and daily prompts that address emotions and physical sensations. The journal is discreet and portable, making it easy to integrate into your daily routine.

Tips for Success – Using a Mental Health Journal

  1. Find a Quiet Space: Choose a comfortable, quiet spot where you can focus on your journaling without distractions.
  2. Be Patient: Developing a journaling habit takes time. Be patient with yourself and enjoy the process.
  3. Use Your Journal as a Tool: Remember that your journal is a tool for personal growth. Use it to track your progress, reflect on your journey, and celebrate your successes. Journaling can be one of many tools in your journal to better mental health.

Starting a journaling practice can be a rewarding and transformative experience. Whether you choose a blank journal or a guided one like our Breathe journal, the key is to begin and make it a regular part of your routine. Happy journaling!

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