Journalling for Peace (of mind)
Journalling has been found (by researchers but also by normal people like you and me) to enhance ones sense of calm and clarity. There are many more things I could say about this, but at this busy time of year (the Christmas/holiday season) lets just get into it.
Having some structure around your journalling can be really helpful and more enjoyable, especailly if your brain feels tired, scattered, directionless and full of priorities, demands, fears and many other thoughts and feelings. If you want to enjoy your Christmas but cannot because of your brains attempt to help you manage too many challenges, spending time with yourself and your journal is a very worthwhile time investment in a better life. In other words, at this time of year, journalling is a very effective coping mechanism and prompts like the ones below can help to make it happen and make it more effective. If writing in a book is not for you, you might try recording your thoughts on your phone, typing into “word” or email, mind mapping, writing a poem, using bullet points, talking to a friend, praying, doodling, turning your words into an artwork - in fact, the sky is the limit.
If you can find a peaceful place, preferably outside the building you are in, and in an area of nature , that's going to greatly enhance the possibilities of this exercise.
(Do you have a unique way of reflecting on these prompts? Let me know by email or in the comments below so we can all beneift from your wisdom.)
The journalling prompts below include ones which I think might be particularly useful at this time of year but some are more general (but still really useful). You can pick and choose the topics and direction that resonates with you. You are not supposed to do all of them, just pick between two and five for each time you sit down, and stop after one if that one uses up all your time. (There really are no rules about this, except that you stop and get help if it becomes overwhelming, and stop if you don’t find it peaceful or helpful.) I suggest you try and do two or three a day, every day.
There is no doubt in my mind that this will bring up surprising issues for you and if you need some help managing those, it might be best to put the most difficult ones aside until you know that you can find some help (from me or other trusted people). I will be back on board after Christmas on the 12th Jan (online) and we can talk then if you need, and focus on ones that bring you joy and peace. In this list, I’ve avoided topics that I think might be too triggering.
What small moments of peace can i create today.
Write about how you are feeling right now. What emotions are coming up for you? Write about them without judgement but with acceptance of your experience.
What expectations can I release today in order to make space for peace?
How is your experience connecting you with the wider human experience. (eg, the hot weather is impacting alot of people).
What does a “perfectly imperfect” Christmas day look like for you.
Write yourself some kind understanding words of comfort and self-compassion with a gentle reassuring tone.
Imagine yourself extending compassion towards your past self, acklowledging past holiday seasons which were painful, frustrating or disappointing. Write about that season and then offer forgiveness and understanding to yourself for however you felt or acted at that time.
Write about the expectations which are draining you at the moment. What can you change to reduce those expectations. How would it feel to say no to some of those expectations?
What boundary to I need toset to protect my energy?
What Christmas traditions really matter to me? Write about those? Which ones are just annoying, draining or painful.
What is a past holiday experience that taught me something? How does that lesson impact me today? Is gratitude a part of that lesson? Who else learnt that lesson? What would they say about it today?
Who brings you the most joy and how can you nurture those connections at this time?
Imagine you are in a peaceful place where there are no difficult expectations on you? How does it feel to be there? Write about all your senses as they experience that place. How does it feel to imagine you are there?
see my next blog for Values Journalling prompts.
I have alot on at the moment and I am going to stop here and add some more later today. (Lets all practice good boundaries at this time of year). Come back later today if you need some other thoughts. And if you need a journal, I found some cheap ones that looked very nice, on a bargain shelf in Spotlight and some others on Amazon. You don’t need to spend too much on them.
