Everyone needs a little self care whether we like to admit it or not, but how do we incorporate self care into our daily routine? Creating self care journals can be an excellent way to relieve stress, check on mental health progress, and even reflect on your day.
Rachel Sorensen ‘22 uses what she calls her “art journal” when she’s feeling stressed or overwhelmed, stating “I find phrases that resonate with how I’m feeling at the moment and then I draw characters or doodles that make me happy. The focus of putting effort into drawing things that boost my mood takes my mind off of whatever is bothering me. It just sort of clears my mind and lets me focus on what’s important.”
If art isn’t your thing, written journals can also serve as an escape from stress. Personally, one way I like to relax my mind is by sitting down with a pen and paper and writing anything that comes to my mind. This way, I’m releasing these thoughts from my brain and free writing allows me to better understand which thoughts are more pressing than others. After looking at what I’ve written, I like to see if there is any way I can relieve this stressor.
For example, one time when I did one of my free writes, I came to the conclusion that physics was stressing me out. To help with this stress, I went online immediately and requested a tutor.
Furthermore, crumpling this paper up and physically throwing it away gives some closure.
Another unique way to improve mental health through journaling is to, over time, collect quotes that make you happy. Building a repertoire of happy thoughts can not only increase mood during writing, but are also helpful to look back on when feeling down.
Ashley Scott ‘22 has a journal dedicated solely to various quotes and helpful life tips to look back on. The quotes help remind her of how to deal with stress and handle different situations in life. Creating a journal in which you track daily mood, habits, sleep, water intake etc. can show progress and help make sure you’re keeping your mind healthy. What I find to be the most important aspect of these journals is tracking gratitude. Writing why you’re thankful everyday, big or small, also allows you to focus on the positive things in life.
Adeline Reale ‘22 enjoys writing in her daily journal and makes a specific note, “Thinking about something you’re grateful for can be stressful in itself because you feel like you should have big complex things to show gratitude towards. But by journaling, even the smallest things like there being fruity pebbles in Dana, or that my hair didn’t dry whacky, help me realize that there are so many little positive things in life that I can focus on over the negatives.”
In addition to having emotional benefits, a study from Michigan State University revealed that after asking a group of students with a chronic illness to journal regarding their symptoms, 50% of them showed an improvement in their physical pain. Reducing physical ailments can in turn reduce stress as well. Focusing even just 5 or 10 minutes everyday on your mental health through journaling can have a great impact on physical health, stress reduction, and overall happiness.