Hello friends,
I’m sorry to have left everyone hanging. The real world called and needed a few proposals submitted, so I have been busy. However, I hope to get this back on track. I thought that with this post, I would take the time to offer a solution for folks who might be feeling a little down or who know that they suffer from seasonal depression. There is so much negativity in the world, and it doesn’t feel right to dump all my emotions on others’ suffering, so I have been burning through the pages of my journal. A few minutes of the news or social media has me ready to turn my eyelids inside out. So, I have come to offer a solution for when things start to feel heavy, hoping you will find it helpful as well.
In college, I was about 200 miles from every human I had ever known. While I loved the freedom, I must admit that it was sometimes lonely. I had friends on campus and great roommates, but your friends at that time in your life were not always equipped to be your therapist. In fact, I wouldn’t suggest they act in that role at all. So, I went to the therapist on campus and asked for suggestions on how to unload all of my hopes, fears, anxiety, frustration, etc., and she suggested I start journaling. Little did I know that would become a practice that became a life-long help to me. I still journal almost every day, especially when going through a difficult or frustrating/emotional time. It’s also great when exciting things happen in your life, and those you love are sick of hearing about it. 😊
I know this sounds like such a silly thing…it did to me when I first started. However, I have offered and used this with counseling clients while I was practicing, and they were also amazed at how journaling helped them regulate their emotions. Well, journaling and screaming into pillows but I digress. It’s also a great way to go back and review how much you have overcome and how scared you were about something that you overcame to build confidence in a new challenge and relive your excitement about things that have happened; you get the picture.
So, how do I journal? I know that influencers would say you need to get the perfect journal, make sure you have pens you like, decorate a quiet corner of your house with cute things, etc. That’s not necessary. You can start journaling in a spiral notebook you got at the dollar store and a number 2 pencil. You can open a Word document and just type. The type of method you use isn’t important; the process is.
Step 1: Take a temperature reading. No, not with a thermometer. Use your internal gauge to decide how emotional you are feeling. Use a 1-10 scale; 5 and 6 are relatively neutral. 1 means you are as cool as a cucumber (as we Southerners say), and 10 means you are a rumbling volcano. Then move to step 2.
Step 2: Get your notebook and writing tool, and turn to the first available page.
Step 3: Using zero rules about writing, you are going to put onto paper all thoughts that you have about whatever happens to be of concern to you. Are you upset about a breakup? Nervous about an upcoming wedding? Hate your job? Love your job? Angry at your significant other? Missing your significant other? Furious at the election results? Thrilled with the election results? Whatever is going on, start writing. Again, there are no rules, just words. I am sure anyone who would dare to read my journal would sometimes find my brain unhinged, and I love that about me. Also, no one reads my journal- that is a hard limit in my house. If you think it will be read, write what you need to and shred it, burn it, lock it up whatever you need to do. I suggest an honest conversation with the potential reader, but that doesn’t always work. You must do whatever you need to ensure that you are the only person in control of your thoughts unless you choose to share them with someone.
Step 4: DO NOT censor this document or process! There are no rules about what you can say or how you say it. No one reads or grades your journal; it’s just for you. If you are angry and need to use adult words, do it. Don’t have good grammar, no one cares. Can’t spell a word; make it up. It won’t be therapeutic if you censor what you write. This is the opportunity for you to get the emotions beating you up on the inside to the outside. Once they are stuck on the page, they lose their power. Use your words to take back your power! Many people find it difficult to verbalize their feelings or at least say them in a way that doesn’t cause damage to someone else. Do you need to work on that with a counselor so that you can have emotionally intelligent conversations? Indeed, you do. However, this can be a great tool for anyone feeling emotional or even those who like to record their thoughts on the day.
Step 5: When you have it all down on the page, take another temperature reading. If you are still above a 6, maybe you can write more or throw a pillow over your face and scream to the top of your lungs three times. Now, what is the temperature like? 😊 I am not suggesting that you will go from a 10 to a 1, but generally, there is some level of mood improvement.
I like to journal either when I’m feeling very emotional or at the end of my day. If I do not unload all of my thoughts before I go to bed, I can tell a huge difference in the way that I sleep and the types of dreams I have. A lot of my clients liked this as well. However, many wanted to incorporate this into their morning routine and set some intention for the day, maybe pairing this with a gratitude practice. Others who struggled with depression would find a quote and write about how that made them feel or what it inspired in them, they would read devotionals or their scripture and journal about that. (If you are Christian/religious/spiritual, this is great; I can’t say enough about it.) The possibilities are only limited to the rules you set. You can even have more than one type of journal. I know! The sky’s the limit folks.
I can’t tell you how much this practice helps me fight seasonal depression. The holidays are so difficult for many folks. Add to that the fact that it’s dark when you wake up and already getting dark as you get off of work, and it’s no wonder that it’s hard to be cheerful. That being said, this is NOT professional counseling advice; I don’t do that anymore. If you are struggling with depression and anxiety or other known or unknown mental health issues, please reach out to someone. Tell a friend, seek help, and comment on this post, and I will try to help connect you or follow the contact info at the bottom of this post. There is no shame in needing a mental health “tune-up.” I think that post-COVID, the whole world has embraced the idea that we might not have it all together all the time. It’s totally normal. The bottom line is that the world is always best with you in it. I hope this little “trick” for journaling will be helpful to someone. I love the process and going back and reading through my old journals to see how far I have come. I wish you all Peace, Love, and Light!
Later, wordy friends!
Help is available
Dial or text 988 for the Suicide Crisis Lifeline, or simply dial 911 for assistance.