There is More Than One Way to Journal – Writing Techniques to Assist With Recovery

My last blog was on why journaling is good for recovery. It talked a little bit about WHY you should be Journaling. This article is a short listing of different Journaling methods or styles.

There is literally no wrong way to journal. The simple act of methodically writing down the daily weather, your current feelings, or what you had for lunch can be considered journaling. How simple or complex you make it is entirely up to you.

The important thing to remember is WHY you are journaling. You are going through the exercise as one of your tools on the path to sobriety. With that in mind, here are some styles of journaling that I feel can best help an individual reach a remission goal.

Classic Journaling – A classic journal is whatever you want it to be and whatever you need it to be, often serving as a stress-reliever by helping you remain the present, releasing feelings of anger, sadness, or other intense emotions.

Gratitude Journaling – Write down things that make you feel grateful. The goal is to remember a good event, experience, person, or thing in your life—then enjoy the good emotions/feelings that come with it. If you continue to write these moments down, over time, your overall outlook on life will improve.

Worst Case Scenario Journaling – This method is a lot like Smart Recovery’s DIBs and CBA tools. DIBs is the acronym for Disputing Irrational Beliefs and CBA is Cost-Benefit Analysis. (Look on http://www.smartrecovery.org for more info. on these tools). You are using rational methods in this type of journaling to overcome your anxieties, instead of using the irrational belief that drinking or using is the way to cope with your fears and anxieties. Here is how to use this journaling technique:

• Define your worst-case scenario (fear)
• list how you can prevent the worst-case scenario
• list ways you can repair any damage
• name the benefits of an attempt or partial success
• describe the cost of your inaction.

One Line a Day Journaling- Writing down one sentence, feeling, or thought each day allows you to document the progress you are making towards sobriety. Keeping the journal entry short forces you to slow down and carefully think about how you are feeling that day. After using this method of journaling for a month or two, look back and evaluate the well-being progress that you have made mentally.

Bullet Journaling – I’m adding Bullet Journal aka “Bujo” because it’s the new “happening” technique. Let me know if you think it would be effective in addiction remission or not. I think of it more as an organizational tool, but organization might not be a bad thing for addiction remission. As you reorganize/summarize your list at the end end of the month you also might be able to pick up on things that are repeatedly showing up on the list.

Summing it all up, I guess the most important thing is to not overthink what you write. The benefit comes from doing it regularly. If you develop this habit, make it a ritual then you will begin feeling better mentally over time. You will also have a record of your progress in your sobriety. My final thought on journaling is that there is no downside to this form of self-improvement. So grab a pencil or pen and a notebook and start writing!

Please feel free to respond with comments, questions and other ideas for this blog. Please keep the request related to recovery. Thanks for reading and peace.

9/23/21 – Additional Thought – If something is bothering you try writing it out in your journal. Not what you are feeling, but exactly what it is that’s causing you concern. The physical act of writing can sometimes help a person feel better. Also, by writing it out it may give you time to come to a partial solution on how you can deal with the situation in a healthy way.