JOURNAL ACTIVITY:
A journal is a place to record your feelings and thoughts daily.
It is also a useful place to record and monitor your progress, including what works, what makes you feel better and any setbacks.
A journal can be many different things, so pick whatโs best for you It can be a diary, a lined exercise book, a blank notebook, a scrapbook, a selection of coloured paper, which can be put into a folder, a document on your computer, a photo album or something that you make yourself.
You might wish to customise the cover with images, words or symbols that represents you. If you are self-conscious or anxious about writing you can draw or record your entries onto your mobile phone or video.
If you are not in a safe environment, and your journal, recordings or artwork could be found, then see if you can find a safe place to store them such as with a trusted friend.
How to start your journal.
A good way to start your journal is by making a list of contact details of all those in your support network.
This should include professionals, such as your GP, counsellor, support worker or social worker, and useful organisations, such as One in Four or Samaritans, as well as trusted friends and family.
List phone numbers, and email addresses along with best times to make contact.
It might be useful to include numbers that can help in an emergency when you are not able to contact those in your support network.
It is also helpful to note the skills that friends and family possess and how they can best support you, either practically or emotionally so you can contact the one that is best for you at any point in your recovery.
Include your healing and goals Your next entry could be an image or metaphor of your healing.
This can consist of an inspirational image or a collage of favourite images that symbolise wellbeing and healing to you.
Finding a metaphor is particularly useful especially if it is something that resonates with you. Some common examples include gardening, building a house or car, writing a book or play with you as the author, making music, directing a film with you as director, managing a sports team, or clearing an overflowing cupboard or drawer (see page 53 of The Warrior Within).
To help you identify what recovery means to you, you could also list some of the things that you associate with wellbeing and living in a more meaningful way.
If it is hard to put this into words, then make a collage of images, or a compilation of music that you find soothing or uplifting.
You can also create a list of specific goals that will enable you to make changes within yourself, your relationships, your work life, and your home life.
To help you, divide these goals into manageable units of time.
For example: โMy goals in the next three months… six months… one year… two years… and five years.โ
Try to be realistic in what you hope to achieve and make a note of any potential obstacles.
Be mindful of what can and cannot be changed and focus your energy on what can change.
Tick off each goal when you have achieved it.
Remind yourself that the process of recovery will include obstacles and setbacks and when these occur be compassionate to yourself, revise your timeline and specific goals.
What your journal could include:
Remember to record things in your journal that are inspirational and that give you pleasure and hope, as well as your difficult times.
These can be copies of favourite paintings, drawings or images, poems, or quotes. It is important to include good memories, feelings, and thoughts to counterbalance the more difficult ones.
If you prefer to draw then make sure you have lots ofย coloured paper, pens and paint and a folderย to store them in.
After each entry reflect on what you have recorded and list three things that you have in your life that you are grateful for and express your gratitude.
