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What role does journalling play in quieting my mind? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: What role does journaling play in quieting my mind?
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  SPEAKER_00: The role of journaling can help quiet your mind by giving your thoughts somewhere to go.
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  SPEAKER_00: Instead of repeatedly carrying worries around in your head, put them on paper which can create a sense of space and perspective.
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  SPEAKER_00: Journaling can provide a private, judgment-free space to express feelings you haven't been able to say out loud.
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  SPEAKER_00: Writing down worries can reduce the feeling that you have to keep thinking about them.
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  SPEAKER_00: It can help you separate what is actually happening from what you are imagining might happen.
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  SPEAKER_00: Journaling can help you understand your emotions.
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  SPEAKER_00: It is easier to understand once you write down what you're actually feeling.
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  SPEAKER_00: It breaks rumination by interrupting the cycle of replaying conversations or situations repeatedly.
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  SPEAKER_00: It creates perspective, so seeing your thoughts written down can help make them feel more manageable and help you identify patterns.
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  SPEAKER_00: So over time you may notice particular situations, thoughts or triggers that increase your anxiety.
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  SPEAKER_00: Through journaling you can create an emotional release and distinguish between something you can act on and something you need to let go of.
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  SPEAKER_00: Try a five-minute quiet mind journal.
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  SPEAKER_00: Write without worrying about grammar or making it sound good.
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  SPEAKER_00: You could start with something like what is on my mind right now?
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  SPEAKER_00: What am I feeling and what am I grateful for?
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  SPEAKER_00: You don't have to figure everything out today.
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  SPEAKER_00: You don't have to journal for a long time.
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  SPEAKER_00: Five to ten minutes can be enough.
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  SPEAKER_00: The aim isn't to empty your mind completely but to create enough mental space that your thoughts no longer feel as loud or demanding.
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  SPEAKER_00: If you are thinking of harming yourself or feel unsafe, please call your local emergency number or crisis line.