Self Care Journal: Scientifically Proven to Benefit Mood and Mental Health

self care journalA self care journal is a place to track your thoughts, feelings, and behaviors around self care. This can be an App, a notebook, or even just a piece of paper. The important thing is that it’s a space for you to be honest with yourself about how you’re doing. Some people find that writing in a self care journal helps them to stay on track, while others find that it’s not as helpful. Ultimately, it’s up to you to decide whether or not keeping a self care journal is right for you.

Why keeping a self-care journal is important

If you don’t journal your thoughts about self care, it’s possible that you may not be as honest with yourself about how you’re really doing. This can lead to difficulties in making progress with your self-care goals.

There are many different conditions that people might use a self care journal which has benefitted many individuals. For example, those with anxiety or depression can use it as a place to track their moods and see if there are any patterns. People with eating disorders can use it to track their eating habits and thoughts about food.

Substance abuse users have benefitted from using a self care journal to track their behaviors and thoughts around drug use. It is also beneficial to those with chronic illness because it can help keep track of their symptoms and how different treatments are affecting them.

Trauma and PTSD patients find that maintaining a self care journal can be beneficial in helping to process their thoughts and emotions related to the trauma.

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7 Benefits of starting a Self-care Journal

There are many benefits associated with journaling, which suggest that self-care journals can be helpful for individuals who wish to improve their well-being. Some of the potential benefits of keeping a self-care journal include:

1. Allowing you to track your progress over time: By regularly journaling about your self-care journey, you can look back and see how far you’ve come. This can be motivating and help you to stay on track.

2. Giving you a space to vent: Self-care journals provide a safe outlet for any pent-up anger, frustration, or other negative emotions you may be feeling. This can help to prevent these emotions from boiling over and causing problems in other areas of your life.

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3. Allowing you to track your triggers: If you find yourself frequently engaging in unhealthy behaviors, a self-care journal can help you to identify the triggers for these behaviors. Once you know what your triggers are, you can work on avoiding them or developing healthier coping mechanisms for dealing with them.

4. Helping you to develop self-awareness: The act of journaling can help you to become more aware of your thoughts, feelings, and behaviors. This increased self-awareness can be beneficial in and of itself, as well as helping you to develop more insight into why you act the way you do.

5. Helping you to find solutions: When you journal about your self-care journey, you may find yourself developing new ideas for how to better take care of yourself. This can be helpful in times when you feel stuck or like you’re not sure what to do next.

6. Allowing you to celebrate your successes: It’s important to celebrate your accomplishments, no matter how small they may be. A self-care journal can provide a space for you to do this, which can help to keep you motivated and encourage you to keep up the good work.

7. Giving you a sense of control: When you journal about your self-care journey, you’re in control of the content. This can be empowering, especially if you feel like you don’t have much control over other aspects of your life.

The science behind self-care journaling

1. A study published in the journal “Psychotherapy” found that self-care journaling can help reduce symptoms of PTSD. This study was done by having people with PTSD write about their trauma for 20 minutes a day, 3 days a week. After 8 weeks, the participants showed significantly reduced symptoms of PTSD.

2. A study published in the journal “Clinical Psychology Review” found that self-care journaling can help reduce symptoms of anxiety and depression. This study was done by having people with depression and anxiety write about their thoughts and emotions for 15 minutes a day, 3 days a week. After 6 weeks, the participants showed significantly reduced symptoms of anxiety and depression. It also stated that journaling can help people develop a more positive outlook on life. The key finding from this study was:

“The act of self-care journaling may serve as a therapeutic intervention to reduce symptoms of anxiety and depression. In addition, the process of self-reflection that is encouraged by journaling can promote positive rumination and lead to more adaptive coping strategies.”

3. A study published in the journal “PLoS ONE” found that self-care journaling can help improve self-esteem and body image satisfaction. (Reference)

Overall, these studies suggest that self-care journaling can be a helpful tool for managing symptoms of PTSD, grief and loss, anxiety, depression, and other mental health conditions.

How many words or pages do you need to write a day?

There is no set amount of words or pages that you need to write in your self care journal. The important thing is to be honest with yourself and to write about whatever thoughts or emotions you’re experiencing. If you find that you’re struggling to get started, you can try setting a goal of writing for 10-15 minutes a day, 3-5 times a week. Once you get into the habit of journaling, you can increase the amount of time you spend writing as needed.

What should I write about in my self care journal?

You can write about whatever thoughts or emotions you’re experiencing. Some people find it helpful to write about their day-to-day experiences, while others prefer to focus on specific issues or challenges they’re facing. If you’re struggling to get started, you can try prompts such as:

  • What are 3 things that I’m grateful for today?
  • What are 3 things that stressed me out today?
  • What are 3 things that I did well today?
  • What are 3 things that I could have done better today?
  • What are 3 things that I’m looking forward to tomorrow?

These prompts can help you to reflect on your day and to identify areas that you may want to work on. However, it’s important to write about whatever is on your mind, and not to force yourself to write about things that you’re not comfortable with.

Here are a few examples of what you could include in your self care journal:

>>I’m feeling really _____ today and I’m not sure why. I _______ with my roommate this morning and I’ve been feeling on edge ever since. I’m trying to do some deep breathing exercises and relaxation techniques, but nothing seems to be helping.

>>I’m feeling really _____ today. My _________ yesterday and I’m still trying to process it. I keep thinking about all the happy memories we shared together and I can’t believe it. I’m feeling guilty because I didn’t _____________ as much as I wanted to. I’m trying to be grateful for ________________, but it’s just really hard right now.

Here are some positive affirmations that you could write in your journal:

  • I am worthy of love and respect.
  • I am strong and capable.
  • I am worthy of happiness.
  • I am doing my best.
  • I am loved and supported.

Positive affirmations are good reminders of our strengths and worth. It’s important to be gentle with yourself when journaling and to remember that there is no right or wrong way to do it. The most important thing is that you’re honest with yourself and that you write about whatever thoughts or emotions you’re experiencing when you are having a bad day or an amazing one.

What is guided journaling?

Guided journaling is a type of journaling where you use prompts to help you reflect on specific topics or issues. Guided journaling can be done by yourself or with a therapist, and it can be a helpful way to explore your thoughts and emotions surrounding a particular issue. If you’re struggling to get started, you can tap “Prompts” on the top right side of the screen in the CareClinic app and choose from many different prompts or add your own prompt that you use often.

CareClinic also has built-in guided journals, such as the: Best Month Journal, Productivity Planner Daily, Productivity Planner Weekly, 5 Minute Journal, 2 Minute Journal. We have also added many prompts about: Personal development awareness, values, thoughts, qualities, anxiety and acceptance.

When Should You Journal?

Some people find it helpful to write in the morning, as it allows them to reflect on the day ahead. Others prefer to journal in the evening, as it allows them to process the events of the day and to wind down before bed.

This is also called a night reflection journal, which is a journal that you write in at night, usually before you go to bed. It can be used as a way to process the events of the day and to wind down before sleep. Ultimately, the best time to journal is whenever you have the time and inclination to do. The best thing you can do is create your own self care routine which includes journaling, something like 7:00pm every Monday?

How often can you write in your self-care journal?

Some people find it helpful to write in their journal every day, while others prefer to write less frequently. The important thing is to journal when you feel like you need to or when it fits into your schedule. If you find that you’re struggling to keep up with your journal, you can try setting a goal of writing 3-5 times a week.

What if I don’t have time to journal?

If you don’t have time to write in your journal every day, that’s OK. The important thing is to journal when you can and to be honest with yourself about what you’re able to commit to. If you find that you’re struggling to make time for your journal, you can try setting a goal of writing for 10-15 minutes a day, 3-5 times a week. Once you get into the habit of journaling, you can increase the amount of time you spend writing as needed.

How can you make self-care journaling easier?

There are a few things that you can do to make self care journaling easier:

  1. Set a goal of writing for 10-15 minutes a day, 3-5 times a week.
  2. Find a quiet, comfortable place to write.
  3. Keep a pen and paper handy so that you can journal whenever the mood strikes you.
  4. Set aside time each day or week for journaling, and stick to it as much as possible.
  5. Write about whatever thoughts or emotions you’re experiencing, without censoring yourself.
  6. Be honest with yourself about what you’re able to commit to. Don’t worry if you can’t keep up with your journal or if you miss a day of writing. The most crucial thing is to not stress yourself out and to write in your journal when you have the chance.

Should a self care journal be kept private?

Some people find it helpful to share their journal with a friend or therapist, while others prefer to keep it private. Ultimately, the decision of whether or not to share your journal is up to you. If you do decide to share it with someone, be sure to choose someone who you trust and who will be supportive.

Why is using an App like CareClinic to journal better than keeping a physical diary?

There are many reasons:

  • It’s easier to keep track of your thoughts and emotions when they’re all in one place.
  • You can access your journal anytime, anywhere.
  • You can set reminders to journal so that you don’t forget.
  • You can add photos, videos, and other media to your journal entries.
  • You can share your journal with a friend or therapist if you choose to use the Care Team module
  • You can keep your journal private by enabling biometric security
  • You can use the app to track additional environmental factors that may affect your health
  • Use the countless other Trackers such as a: mood tracker, symptom tracker, medication tracker, poop tracker, sleep tracker and more
  • Discovoer correlations from logs and charts to understand what you should be paying more attention to
  • It’s free to get started on Android or iOS and millions are using it

Is there a difference between a bullet journal and self care journal?

A self-care journal is a specific type of journal that focuses on your mental and emotional wellbeing. A bullet journal is a general term for any type of journal that uses bullet points to help organize your thoughts. While a bullet journal can be used for self care purposes, it is not specifically designed for this purpose.

And what about a gratitude journal?

A gratitude journal generally encompasses writing down things that you’re grateful for. This can be an effective way to boost your mood and to refocus your attention on the positive things in your life much like a self-care journal. All practices should have one goal in mind, which is to provide you with deeper more fulfiling inner peace and to help you build healthy habits through self-discovery leading to a happier life.

Not ready for an entire journal dedicated to mental health? Hello, self-care page

Consider keeping self care pages are simply pages within a journal that are specifically devoted to self care. This can include writing about positive experiences, setting goals, and tracking progress. Additionally, self care pages can provide prompts and ideas for things to do when feeling low or stressed.

10 self-care ideas you can engage in

You can build a self care routine and engage in these activities to improve your overall mood and well-being.

1. Get regular exercise: Exercise releases endorphins, which have mood-boosting effects.

2. Spend time in nature: Being in nature has been shown to reduce stress levels and improve mood.

3. Connect with friends and family: Spending time with loved ones can help reduce stress and promote feelings of happiness and well-being.

4. Practice meditation or mindfulness: Meditation can help to focus the mind and promote relaxation.

5. Get enough sleep: Sleep is essential for good physical and mental health.

6. Eat a healthy diet: Eating nutritious foods can help improve mood and energy levels.

7. Take breaks during the day: Taking regular breaks throughout the day can help to reduce stress and improve concentration.

8. Avoid drugs and alcohol: Drugs and alcohol can have negative effects on mental and physical health.

9. Do something you enjoy: Doing things that you enjoy can help reduce stress and promote happiness. Don’t overlook the simple things in life you may enjoy such as reading, listening to music, coloring, a bubble bath, or spending time with your baby or a pet.

10. Give back: Helping others can boost mood and promote a sense of satisfaction.

Popular celebrities that keep self-care journals

Oprah, Cara Delevingne, and Kylie Jenner are all reported to use journals as part of their self-care routines. Kylie Jenner said that she uses her journal to “write down her thoughts and feelings, as well as things she’s grateful for.” Oprah has said that journaling is a “spiritual practice” that helps her to connect with herself. Cara Delevingne has said that journaling helps her to deal with anxiety and depression. Use the journal as your brain dump, and let all your thoughts, worries, and concerns flow out of your head, and onto the paper.

Start your self care journey

Self care journals allow for deep reflection and understanding of oneself. They are an excellent way to become more aware of your mental and emotional health. They allow you to track your progress, reflect on your thoughts and feelings, and set goals for yourself.

CareClinic is a great app to use for self care journaling because it allows you to customize your entries, set reminders, and track your progress over time. By journaling regularly, you can start to build healthy habits that will improve your overall wellbeing. So what are you waiting for? Start your self care journey today, download the App by tapping the banner below and get writing!

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Nicole Rachner