by Julie Myers, PsyD
Here are some thoughts about “journaling”, the SMART Recovery® way.
Some people enjoy writing down their thoughts in a diary or journal. This can be cathartic, helping a person feel less alone. It may be a wonderful way to express gratitude, love, or to get perspective on one’s life. However, sometimes writing down negative or irrational beliefs can reinforce and strengthen the belief. When the negative thought is there on the paper, in black & white, it may give it more validity and power.
If you find yourself feeling better after you write your thoughts down, you are probably using a good strategy. But, if you feel worse or no better, try this strategy:
Write down your thoughts.
1. Next, assess how you feel. Do you feel angry, sad, or just plain miserable?
2. If you are experiencing a negative emotional reaction, stand back and review the thoughts you just wrote down. Are you using self-defeating beliefs that are illogical, unhelpful, or just plain untrue? Ask yourself if you are using absolute and literal demands, such as “musts”, “should” and exaggerated needs. Are there common thinking errors in your statements, such as blame shifting or rationalizations?
3. Just below your written thoughts, dispute or rewrite your original thoughts (beliefs). Do these make more sense? Are they more logical?
4. Now, assess how you feel again. Did disputing the original thoughts improve your mood? If so, your journaling is helping you to gain control over your thoughts, emotions, and behaviors.
Happy Journaling!
Reprinted with permission:
Copyright (2011) Julie Myers, PsyD: Psychologist in San Diego. All Rights Reserved
I have been journaling for years even before I got clean & sober. I can’t understand most of what I wrote while USING cause I will never be in the MINDSET Again in my life? I will learn from my past writings & correct the things of the past, learn from them, change the future. Make the most of the life that I have left. I won’t dwell on the past cause it’s over & I can’t do anything to change it. BUT, I can help others not to make the same mistakes I have with journaling & sharing my recovery don’t with them.
Thank you.
Don’t feel bad…I look back on what I have managed to scribble down over the past nine years…I was homeless…being homeless is NOT conducive to keeping a decent journal. You’re against everything…the elements…exhaustion…etc. It’s not easy. At least we are trying! Now that I am in a group home for the formerly homeless who have a mental health diagnosis, I can journal daily. I attribute that to getting the rest I need and having a schedule I follow roughly, which includes the all-important ttask of taking my meds on time! Happy journaling, everyone.