This discussion is going to key in on some of the benefits of journaling. Specifically, how journaling can help you with addiction remission. I started journaling informally 8 years ago after my last relapse. I realized about 4 years ago that by regularly attending group meetings and by faithfully keeping a journal my mental state improved. I “felt better”. Journaling and Group meetings (Smart Recovery) have helped me on my path to remission and sobriety since then. I’m happy (and grateful) to say that sticking to this routine has improved my general outlook on life.
If you Google the “Benefits of Journaling”, you are going to get a long list. Anything from “Improves Memory”, which makes sense to me, to “Helps Injuries Heal Faster”, which I’m still trying to wrap my mind around. Take a look at all of the reasons people have come up with to journal. The point is lots of people believe they derive a benefit from journaling and I happen to be one of them.
Journaling is not magic. When you first start it can actually be a rather difficult exercise. My advice is to start small. Pick a time that you know you will have 5 or 10 minutes and write down something. The weather, your mood, an item that’s bothering you, some thing that you want to accomplish. Try to make an entry every day, and stick with it. The more regularly you make the entries, the easier translating your thoughts, feelings, etc. from head to paper/electronic device becomes. Pretty soon you may start to see a pattern emerging between how you are feeling on any particular day with any your desire to drink/use. What is causing this increase in urges? Did you have an argument with a significant other. Are you overly tired or stressed out about something? The journal becomes a record of your thoughts, feelings and behaviors. It allows you link your feelings to the ways that you react to those feelings. Once you begin to recognize the patterns, you can work through ways to deal with your feelings in a more beneficial way than using/drinking, etc,
I’m going to list 5 benefits to journaling that I think are beneficial to the recovering addict. These benefits come from a larger list posted on the vanillapapers.net website in a blog entitled, “18 Incredible Benefits of Journaling (and How to Start)”.
- Helps Reduce Stress and Anxiety
- Assists in Reducing Symptoms of Depression
- Boosts Self Esteem
- Improves Your Mindfulness
- Improves Your Sense of Gratitude
Journaling Helps Reduce Stress and Anxiety – “Getting your thoughts down on paper helps you identify stress-inducing thoughts and beliefs that are distortions of reality. You begin to notice when you’re in a bad mood or when you overgeneralize with words like “always” or “never” to describe your experiences”. **
Journaling Can Assist In Reducing Symptoms of Depression – “When you’re feeling low, journaling helps with pinpointing what’s really upsetting you. Journaling helps you identify patterns and specific thoughts that throw you into depression”. **
Journaling Boosts Self – Esteem – “Specific prompts to boost your self-esteem can do wonders. Writing about anything from today’s highlights to your biggest achievements gives you a brighter outlook on your life.” **
Improves Your Mindfulness – “Mindfulness, or being in the present moment and aware of your surroundings, can be boosted through journaling. It teaches you to pay attention and be present. Being in the present moment lets you escape that endless cycle of brooding over the past or worrying about the future. You’re left in the now to take things in with all your senses.” **
Improves Your Sense of Gratitude – “Writing down your positive thoughts can boost your sense of gratitude. Focusing on all the good things in life makes you more optimistic and boosts your self-esteem.” **
After you have read through the list and had time to think about the listed items, please feel free to post your thoughts and ideas about the list, or add some suggested benefits that you feel are important and should be added to the list.
I hope after reading this that you are motivated enough to give journaling a try. I am convinced that once you begin journaling, and stick with it, you will reap the rewards of the excersise.
** 18 Incredible Benefits of Journaling (and How to Start)” – Vannilla Papers
Hi Bill ! Doc Greg LaBranch is guiding me to sobriety.
He instructed me to read your blog about Journaling,
which I’ve just begun doing, daily.
I got a lot out of your article, thanks.