Journaling is a part of my daily practice. I typically journal as part of my morning routine. Journaling is an underrated form of self-care, it can help to process feeling, improve gratitude, help relieve anxiety and stress and so much more! When I have gone through challenging times in my life a journaling method that helped me the most is called Brain dump journaling. If you are wondering what that means, let me show you how to brain dump journal!
How to Brain Dump Journal:
- Grab a notebook, journal or loose piece of paper
- Get your favorite pen ready
- Write every thought that is going through your mind- even if it doesn’t make sense, sounds mean, is nothing you would normally say, or seems completely random and unorganized
- Continue writing until you have written everything out
- Take a few deep breaths once you are done
- Review what you wrote, sometimes this is a way to connect the dots on a problem you’ve been trying to solve
- If some answers, solutions, or new ideas came to you during this process, you may want to write those out onto a separate list
- If you feel more comfortable shred the paper you wrote this on
When to Brain Dump journal:
- This is a great method to use when you have racing thoughts
- If you have trouble sleeping because you are thinking about things, try doing this right before you get into bed
- You can do this anytime of day, whenever worry seem to be taking over
- If you are getting ready to make a big decision
- Going through a big life change
Why does this work?
- Brain dump journaling gives your thoughts somewhere to go
- This is a way of releasing worry and anxiety
- It can also help to process feelings
How it worked for me!
- When I was going through a particularly tough time in my life, I had a hard time allowing myself to feel anger. Anger felt more uncomfortable to me than sadness or worry, so I would push away feelings of anger. I used brain dump journaling for when I started to feel anger. As that feeling arose, instead of trying to just make it go away, I would grab a pen and paper and then just write everything I was feeling anger at out. It was such a great way for me to process a feeling that I had a hard time with.
- In the past I have had trouble falling asleep due to worrying about what happened that day, or what was going to happen tomorrow. Doing a brain dump journal before bed helped me get all of those worries out. I would also do a to-do list for the next day, so I was no longer thinking about all that.
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