You will notice that at various stages throughout this program, I have asked you to write things down. Journaling is a great way to bring your thoughts and feelings into reality so that you can process them in a logical way. 


Journaling does not mean you have to keep a diary of everything you do each day. It’s an outlet for your emotions. If you think of your mind like a barn full of chickens. This barn is just overflowing with chickens. More and more are being produced each day and you have no room in there. It is so chaotic that you can’t even get in to organise them! They are flying around, left right and centre, the noise is too much to even bear and so you keep the barn doors closed and hope it will fix itself.


But if you open up a small door each day to let a few out and guide them to the field, over the course of a few weeks, your barn becomes a stable and well functioning place and soon, you will be able to open the big doors and the chickens will come out in a healthy and controllable way. 


You do not need to have a fancy journaling book, you can just use any bit of paper you can find. Keep them if you feel you need to, but if not, you can dispose of them once you have done processing them. 

Here is a handy print out for you to use. It is a CBT based tool, which will help you start identifying how you are feeling and focuses on how your thoughts, beliefs and attitudes affect your feelings and behaviour. 

Tips for journaling


Be as creative as you want to be, but remember the sole purpose of this is to get your thoughts and feelings out of your mind onto paper. If you want to use coloured pens and fancy paper, then go right ahead but this is not essential. 


Don’t overcomplicate it. There is no right or wrong way to do this, just write down what you are feeling. As with every task on this program, it is likely to feel strange at first but that is normal. Keep going.


Don’t overthink it. If you have nothing to write one day, then that's ok, don’t worry about it. Pick it up again tomorrow, or the next day, just make sure you pick it up again! 


Write your entries in whichever way feels comfortable for you. If you want to write in sentences and paragraphs, great! If not, just use words. List them if it feels right for you. It is easy to get lost trying to copy how another person does something and ultimately, it will not work. You have to do this in your own way, so play around with it until you find what that way is.