The Clean Living Project Episode 23 - Journaling

We’re going to talk about journaling! Turns out it’s not just for teenage girls! Journaling is actually very therapeutic and has immense benefits for not only our mental health and well-being, but it also helps improve our lives overall. I’m going to explain some cool stuff about the subconscious and writing that I learned in my days as a hypnotherapist. Handwriting is an amazing tool to help re-program the unconscious mind!

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WRITING AND THE SUBCONSCIOUS

Writing and the Subconsious are intrinsically
linked, with communication running in both
directions. Not only does free-flow writing help us
to uncover and bring out what's hidden in our
subconsious, it also is able to speak directly with
the subconscious and help re-write subconscious
programs or blockages that are standing in our
way or don’t serve us.

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6. UNCONSCIOUS EXPRESSION

When we write in a journal, especially in a
stream-of-consciousness style where
thoughts flow freely without censoring or
editing, we tap into the realm of the
unconscious mind. This is the part of our mind
that holds our deepest beliefs, desires, fears,
and memories that may not always be
accessible to our conscious awareness.

7. EMOTIONAL PROCESSING

4 Journaling allows us to externalize our inner
ad experiences, emotions, and conflicts onto the
‘a. page. By putting our thoughts and feelings
a into words, we bring them into conscious
awareness, making them more tangible and
understandable. This process of
externalization can help us process and make
sense of complex emotions, traumas, or
challenges. ¡CL

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8. INSIGHT AND CLARITY

Writing regularly in a journal can lead to
insights and revelations about ourselves, our
patterns of thinking, and our behavior. As we

reflect on past entries or explore recurring
themes in our writing, we gain a deeper
understanding of our motivations, beliefs, and
underlying emotions that drive our actions.

9. PROBLEM-SOLVING AND CREATIVITY

Engaging in journaling exercises such as
brainstorming, mind mapping, or creative
writing prompts can stimulate the

subconscious mind's creative processes.
Writing freely without judgment or limitations
can unlock new ideas, perspectives, and
solutions to challenges we may be facing.

10. DREAMS AND SYMBOLS

Journaling can also be a tool for exploring
dreams, symbols, and subconscious imagery.
Writing down dreams upon waking and
reflecting on their symbols or themes can
provide insights into unconscious thoughts,
desires, or unresolved issues that may be
influencing waking life.

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SELF-DISCOVERY AND GROWTH

Through consistent journaling, we create a
narrative thread of our lives, documenting our
experiences, growth, and evolution over time.
This reflective practice not only helps us
understand where we've been but also
shapes our intentions and aspirations for the
future, influencing subconscious beliefs and
motivations.

12. POSITIVE AFFIRMATIONS AND VISUALIZATION

Writing affirmations, goals, or visualizations
in a journal can program positive messages
into the subconscious mind. By repeatedly
reinforcing positive beliefs and intentions
through writing, we can shift subconscious
patterns and beliefs that may be limiting us.

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13. + Helps vent out negative thoughts and feelings

WHAT DOES JOURNALING DO FOR YOUR
MENTAL HEALTH?

Reduces stress

Identifies and tracks goals

Helps in achieving those goals

Helps track problems so you can recognize triggers

Helps you find inspiration

Improves self-confidence

Aids in overcoming fears

Helps identify and address negative thought patterns and
behaviors

Helps start a habit of using self-talk and creating mantras

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14. FROM THE STIFFS
The National Institutes of Health (NIH) highlights that Fegular jour ig has
been associated with improved HAE TEA reduced blood ssure, %
and better sleep quality, contributing to overall physical health. y

According to a study published in the Journal of Clinical Psychology,
journaling for expressive writing purposes has been-linked to improved
mood, reduced depressive symptoms, and decreased anxiety levels.

A study published in Psychological Science found that expressive writing,
such as journaling about traumatic or emotional experiences, can enhance
cognitive processing, problem-solving abilities, and working memory.

Therapists and mental health professionals often recommend journaling as
a therapeutic tool for managing symptoms of anxiety disorders, depression,
PTSD, and other mental health conditions.

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A survey conducted by the University of Rochester Mediéal Center found
that individuals who engaged in sal journaling reported higher levels of
emotional well-being, resilience, and self-esteem over time. (

15. A
JOURNALING FOR ANXIETY

Journaling can bring peace into your life. It’s been shown in |
studies as a way to reduce anxiety in young adults when
used regularly.
You can journal for anxiety as a way to:

+ Reduce anxious thoughts and feelings

+ Identify things that trigger your anxiety

+ Decrease feelings of distress

+ Challenge your unhealthy and negative emotion and

negative thought patterns

» Figure out resolutions to problems

+ Understand, prioritize, and face your fears

+ Improve your mood

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16. JOURNALING FOR DEPRESSION

Research shows keeping a gratitude journal can improve
your outlook on and quality of life and decrease
psychological stress. Starting a gratitude journal to gain
perspective on any negative emotion you experience can
be a way that leads to better mental health.

You can journal for depression to:

+ Become more aware of your symptoms

+ Identify patterns of thinking and behavior that can
lead to depression

+ Take control of your emotions

+ Refocus your viewpoints

17. = =.
JOURNALING FOR STRESS

We all face stress in life. Stress, on its own, isn’t a bad thing.

What you do with it, and how you handle it, can become the

problem. When you're overly stressed out, you can experience

difficulties in personal and professional relationships,

organization, motivation, and more. If stress management

doesn't come naturally to you, journaling might help you

achieve better mental health.

You can journal for stress to:

+ Remind yourself of what you can, and cannot, control

¢ Prioritize your responsibilities so you can focus on the
most important things first

+ Grow as a person

+ Process your emotions more effectively

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18. Y AS
SELF REFLECTION AND SELF AWARENESS

Journaling is sometimes the only dialog we
have where we can be 100% honest and
examine ourselves with unflinching honesty.
When we're out in the world, we have certain
roles to play and can’t always trust other
people fully. Use your journal to be
completely raw and real and you will get to
know (AND LIKE) yourself a whole lot more.

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19. GRATITUDE AND POSIVITY

Keeping a gratitude journal encourages a positive
mindset by focusing on the good things in life, which can
improve overall mental well-being and reduce stress
levels. It promotes mindfulness as you actively reflect on
and appreciate the present moment and the blessings
you have. And it helps cultivate resilience by shifting
perspectives towards gratitude, even in challenging
times, fostering a sense of hope and optimism. Overall,
practicing gratitude regularly can lead to greater
happiness, satisfaction, and resilience in life.

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¡CL EA

20. SET GOALS AND TRACK HABITS

Clarify your goals, break them into actionable am
steps, and hold yourself accountable. Design

a habit tracker grid where you mark off each Le
day you complete a specific habit, such as
drinking enough water, taking vitamins, or à
working on an important project for a certain
amount of time. :

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21. WRITE THE LETTER YOU’LL NEVER SEND if a

Getting closure or getting something off your
chest > Ser necessarily need a 2 way street.
Sometimes it's enough to just write down our
feelings or what we want to say to another
person. You can always decide to give them
the letter later. But many times we'll find that
after a few days, when we go back and read it,
we feel better or differently and are glad we
never sent it.

22. E

TO DO LISTS AND CHECK LISTS

Writing down the things we have to do or /
remember not only helps us accomplish thos
things, it also alleviates stress. When
write something down and know we can co
back to it, our mind relaxes and releases
tension around trying to retain the thoug

Plus, it feels REALLY GOOD to chec
off. SS

23. ~ SAVE QUOTES!

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Sometimes we read or hear something that
really speaks to us. In the moment, we feel
like we'll remember it forever. But often times,
when we try to recall a quote, we can only
remember the gist of it or lose the context.
Highlight and dog-ear things you want to
remember from books, or better yet, rewrite
them in your journal! Keep a quotes section,
or designate a certain color pen for quotes.

24. FEELING STUCK?

Write about that! It’s even fine to lament, logging
things like “I feel like this is so dumb,” or “I have
nothing to write about,” or “I'm stressed that | should
be doing x, y, or z and think Kate is a dumbshit.”

RSE 1.
Letting your intrusive thoughts; literally spill out of
you can lead to breakthrou pa growth. You
never know what might co: a journal session,
so try to go with the proc: an unfiltered, free-
flowing manner.

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25. a i
JOURNALING PROMPS FOR MENTAL HEALTH

+ List 10 things you're grateful for (the smaller the better).

+ Talk about the day you just had. (evening journal)

+ Talk about your goals for the day. (morning journal)

« Identify a personal or professional goal: list ways to work towards it.

e List your coping mechanisms and how well they're working for you.

« 5 and 5 entry: Where were you 5 years ago, where do you want to
be in 5 years?

+ Write a letter to your 10/20/40-year-old self.

+ Describe who you are to someone who doesn't know you.

« If you could be granted 3 wishes... E

+ What is your mission or purpose in life?

+ What were the best and worst days of your life?

+ Write something inspiring to read on a bad day.

« What do you like about yourself?

27. Write the following statement in cursive (Long hand) in the blank space below and
sign at the bottom: As ofthis date Thave earned and accumulated a mental bank
balance of,

28. Value Events

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Goal Achievement Success System

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