Journaling: A Fun Way to Play Thought Detective

Journaling isn't just a pastime for aspiring poets or people with a thing for fancy notebooks. It's a simple but powerful tool that helps you sort through the clutter in your head, giving you a clearer, calmer mind. Think of it as having a heart-to-heart with yourself on paper. At its core, journaling is about recognising your thoughts. It's, however, not about judging those thoughts or trying to squash them. Instead, it's about stepping back, noticing patterns, and gaining enough space to make sense of it all (Pennebaker & Seagal, 1999). 

Step 1: Meet Your Thoughts 

Your mind is like a crowded train station, full of thoughts zipping past—some helpful, some unpleasant, and some neutral. Journaling is a way to pause, take a seat, and watch them go by. Maybe you'll notice thoughts like: 

"I can handle this!" (the cheerleader thoughts).

"I'm terrible at everything." (the not-so-pleasant ones).

"It's sunny outside." (just a fact, nothing to see here). By writing them down, you start to see them more clearly—like stepping back from a painting to take in the whole picture instead of staring at one messy brushstroke (Smyth et al., 2018). 

Step 2: Patterns, Patterns Everywhere 

Once you're comfortable with recognising individual thoughts, you might notice patterns. Some might be related to your past. Some are your beliefs. Some may be auditory or visual. Some of these patterns are so sneaky they might feel like second nature. The Centre for Clinical Interventions (CCI) identifies ten common thinking styles that can show up uninvited: 

1. Mental Filter
   You focus on the negatives and filter out the positives, like staring at a tiny stain on a beautiful shirt. Journaling helps you notice when you're doing this and gives you a chance to zoom out.

2. Jumping to Conclusions
   This one comes in two flavours: mind reading ("They must think I'm an idiot") and fortune-telling ("This is going to go horribly"). Writing these down lets you challenge the so-called evidence behind them.

3. Personalisation
   This is when you take things way too personally, like blaming yourself for the weather or someone else's bad mood. Journaling helps you ask, "Is this really my responsibility?"

4. Catastrophising
   You're turning a molehill into a mountain, imagining the absolute worst-case scenario. Writing down the facts can help you see that it's not as dire as it feels.

5. Black-and-White Thinking
   Everything's either amazing or terrible, with no in-between. Journaling can help you find the shades of grey—because life isn't all or nothing. 

6. Shoulding and Musting
   "I should be more organised." "I must do better." These phrases can feel like a weight on your shoulders. Try journaling about where these "rules" come from and whether they're actually helpful. 

7. Overgeneralisation
   One bad experience doesn't mean every experience will be the same. If you catch yourself writing "always" or "never," ask yourself if it's really true. 

8. Labelling
   Sticking a harsh label on yourself or others—like "I'm useless" or "They're lazy"—can keep you stuck. Journaling helps you focus on actions rather than identities.

9. Minimisation and Maximisation
   Either downplaying the good stuff ("That win doesn't count") or blowing up the bad stuff ("This mistake will ruin everything"). Writing helps you balance the scales. 

10. Emotional Reasoning

    "I feel like a failure, so I must be one." Your feelings are valid, but they're not facts(Centre for Clinical Interventions, n.d.). Feelings come and go. Journaling lets you explore those feelings without taking them at face value. 

Step 3: Time for investigative work 

Now comes the fun part: once you've identified a thinking style, ask yourself questions like:

• "Is this thought 100% true?"

• "What's another way to look at this?"

• "If a friend thought this, what would I say to them?"

• "What function does it serve me? What does it do to my life?" 

It's not about punishing yourself for having unhelpful thoughts. We all have them. The goal is to spot them, and give yourself a chance to see things more clearly (Niles et al., 2022). 

Why Bother? 

Apart from turning you into a top-notch investigator, journaling has a heap of benefits. It can reduce stress, ease anxiety, and even improve your physical health. Plus, it's a no-pressure, no-rules activity. Sure, journaling may trigger some unpleasant feelings but you can take your time and you can pause whenever you like. You don't need to do it every day or make it look pretty—just grab a pen, a notebook (or your phone), and start (Purcell, 2006). 

How to Start 

Write down whatever's on your mind—no filter, no judgment.

Notice your thoughts. What purposes do they have?

Look for patterns.

Ask questions and explore other perspectives. 

Keep in mind these few simple tips when you journal (Pennebaker, 2004):

1. Choose a Topic – Write about something deeply personal and important. It can be the same event for four days or different ones each day.

2. Set a Routine – Write for 15–20 minutes daily for four days in a row for the best effect.

3. Keep Writing – Write without stopping. Don’t worry about spelling or grammar. If you get stuck, repeat what you’ve written until the time is up.

4. Write for Yourself – This is for your eyes only. You can keep, hide, or destroy your writing afterward.

5. Know Your Limits – Avoid writing about topics that feel too overwhelming right now.

6. Expect Some Emotion – Feeling a bit sad or heavy afterward is normal, especially at first. Plan some quiet time to process your feelings.

Journaling might not solve everything overnight, but it’s a powerful tool for gaining deeper self-awareness. The best part? You don’t need to get it perfect. The value lies in the process, not in polished entries. So, pick up your pen and start—you might be surprised by what you discover (Fritson, 2008).

Wherever you are in your journey, if you’d like to take your journaling practice to the next level, I’m here to support you.

References: 

Centre for Clinical Interventions. (n.d.). Unhelpful thinking styles. https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Unhelpful-Thinking-Styles 

Fritson, K. K. (2008). Impact of journaling on students' self-efficacy and locus of control. InSight: A Journal of Scholarly Teaching, 3, 75-83. 

Niles, A. N., Haltom, K. E., Mulvenna, C. M., Lieberman, M. D., & Stanton, A. L. (2022). Efficacy of expressive writing in the treatment of anxiety and depressive disorders: A meta-analysis of randomized clinical trials. Behaviour Research and Therapy, 148, 103983. 

Pennebaker, J. W., & Seagal, J. D. (1999). Forming a story: The health benefits of narrative. Journal of Clinical Psychology, 55(10), 1243-1254. 

Pennebaker, J. W. (2004). Writing to heal: A guided journal for recovering from trauma and emotional upheaval. New York: New Harbinger.

Purcell, M. (2006). The health benefits of journaling. Psych Central. https://psychcentral.com/lib/the-health-benefits-of-journaling/ 

Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290.