Journaling Ideas

Living with a chronic illness presents many unique problems and challenges. It is perfectly understandable that in addition to physical symptoms, you be experiencing many complicated emotions. Managing these emotions can feel very overwhelming at times. Journaling can be a great tool to help you express these emotions, reduce your stress levels, monitor your symptoms, or even just vent. It can provide you with a safe place to put all of the thoughts and feelings you may be experiencing as well! Never tried journaling? Here are some ideas of different styles of journaling you could try.

Reflective Journaling

Reflective journaling can help give you a place to process your emotions and experiences. This style of journaling encourages you to reflect on your experiences of the day. A reflective journal may help you to practice mindfulness by allowing you to practice identifying your current emotions. It can help you to gain insight into the lessons you have learned from you experiences. This type of journaling can be a great way to reduce stress and can help you to become more aware of any patterns that may be present.

Stream Of Consciousness

Perhaps the best-known style of journaling, stream of consciousness journaling has no structure. In this style of you write whatever comes to mind. A stream of consciousness journal gives you a safe place to express your thoughts and emotions. The benefits of expressing yourself freely include: stress reduction, improved clarity, and an increase in self-compassion.

Written By: Hannah Castillo, Mental Health Counselor and Meditation Coach

Gratitude Journaling

Practicing gratitude daily can help to reduce your stress and shift your mindset. Focusing on gratitude consistently helps you to begin to notice the good things in your life that may ordinarily go unnoticed. Try listing 3 specific things each day that you are grateful for. So instead of “I’m grateful for my family,” a more specific gratitude might look like “I’m grateful my mom took the time to call to check on me this morning.” Be engaging in this practice consistently, you are teaching yourself to begin to tune in to those small things each day.

Guided Journaling

Many people enjoy the structure provided by guided journaling. A guided journal gives a series of prompts to help focus your writing. This type of journaling can be a great option for people who are unsure how to start journaling, experiencing some brain fog, or just prefer a little more structure in their writing.

Some prompts to consider for chronic illness may include:

1. What is my body telling me today?

2. What are some things that have helped me to feel supported during my illness?

3. What is one challenge I have overcome?

4. What are some activities I enjoy on your low symptom days? On your high symptom days?

5. What are 5 coping strategies that I can use during a flare?

6. How can I show yourself kindness today?

7. What is my favorite tv show? How do I feel when you watch it?

8. Talk about the last time you laughed.

9. In what ways has my chronic illness changed me?

10. What healthy habits would I like to work on developing?

11. What am I most proud of myself for?

12. How have I grown during my journey with chronic illness?

13. How have I worked towards prioritizing my mind and body?

14. How can I prioritize my self-care today?