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Uncover your best you.

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April 2, 2024

Unlock Your Inner Wisdom // A Step by Step Guide to Journalling

Have you ever felt bothered, hurt, stuck in your thoughts, or unsure what to do next? It can be confusing navigating emotions and internal dialogues. There is a beautiful and effective way to find clarity in your thoughts. And when we have clarity, we can more easily figure out what to do about it.
First things first. Start with an environment that is peaceful for you. This may be a cozy corner with a cup of tea, a park bench, or your favorite coffee spot. This is about finding a space where you can sit and write.
Journaling or cataloging is a practice that allows you to explore your feelings and thoughts authentically, and helps uncover the truth of the matter.

Here’s a simple how-to journal framework:

  1. The Incident: Describe the event that triggered you, including all the facts. This perspective is objective and is the who, what, where kind of snapshot.
  2. The Body: Reflect on the physical sensations you experienced during the triggering moment. Pay attention to how your body reacts, as it often provides valuable insight. I like to create awareness here because our body often tells us first. When we have awareness of what happens in our physical body when we get poked, we can avoid a buildup or a possible crash in the future.
  3. The Head: Write down what you think about this thing that happened. Challenge the validity of your thoughts by asking yourself if they are true. Often, our emotions are based on learned or adopted beliefs that aren’t even ours.
  4. The Heart: Write down how you feel about the incident. When you identify a feeling (sad, hurt, angry, disheveled, devastated, betrayed, incongruent, controlled, etc.), let yourself know that it is perfectly okay to feel the way you feel. Let the tears flow, punch the bag, take some quiet … whatever you need is perfectly beautiful and okay. How you feel is how you feel, provided you aren’t attaching an untruth to it.
  5. The Reaction: Reflect and capture how you responded to the situation. Is it one of those moments you wish you could have back? While there isn’t a rewind button, there is a way to recycle the moment in order to teach the brain the new desired way.
  6. Recycle: Write down how you would react or respond if you could have that moment back. Write a few different, ideal responses down. This is essentially creating a new neural pathway that will help you react better in the future.
If we consistently capture our feelings, pokes, and reactions, we can ensure a shift in our responses. Self-understanding eases our worrying, self-conscious, monkey mind. Clarity is calming. Knowing is comforting. And journaling can give us this understanding of self that can set us free. Truly.

Have a question for Christina?

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