Disclaimer
*The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional mental health advice, diagnosis, or treatment. Always seek the advice of a licensed mental health professional or other qualified healthcare provider with any questions you may have regarding a mental health condition. The views expressed in this article are those of the author and do not necessarily reflect the official policy or position of Calm Tree Therapy. Reliance on any information provided in this article is solely at your own risk.
As a therapist, I often tell my clients that journaling is one of the most powerful yet overlooked tools for emotional healing and self-discovery. Writing down our thoughts may seem simple, but it opens a door to deep self-understanding. A journal provides a safe, private space where you can untangle the knots of your mind, see your experiences more clearly, and begin to make sense of the emotions that shape your daily life.
Why Journaling Helps
When we keep our thoughts inside, they often swirl around without clarity. We replay conversations, dwell on stressors, or struggle to see patterns in our behaviors. By journaling, you bring your inner world out onto the page. This externalization has several therapeutic benefits:
- Clarity and Perspective – Writing slows down racing thoughts, allowing you to view situations more clearly and objectively.
- Emotional Processing – Journaling gives you a safe outlet to name and express your feelings, which is essential for healing.
- Pattern Recognition – Over time, your journal reveals recurring triggers, thoughts, and emotional responses, helping you understand the “why” behind your reactions.
- Empowerment – Journaling transforms you from a passive experiencer of life into an active observer who can choose new responses.
In therapy, journaling is often used as a bridge between sessions—helping clients track what’s happening in their lives and giving us valuable insights to work with together.
How to Journal for Self-Reflection and Therapy
One of the most effective ways to journal for self-understanding is to structure your entries into two parts:
Part 1: The Sequence of Events (What Happened)
Begin by describing the situation as factually as possible. Think of this like writing the “storyline” of your day without too much interpretation. Ask yourself:
- What happened?
- Who was there?
- What was said or done?
- What were the key moments that stood out?
This step grounds your writing in reality and ensures you have a clear narrative of the events that affected you.
Part 2: Reflection (What It Meant to You)
Now, shift into a more reflective lens. This is where the real therapeutic benefit emerges. Ask yourself:
- What was going through my mind during this situation?
- What emotions did I feel in the moment?
- How did those emotions affect my actions or reactions?
- How did the situation impact the rest of my day, my mood, or my relationships?
This stage helps you uncover not only what happened but also how it shaped your inner world. The more honest and compassionate you are with yourself, the more insight you will gain.
Adding a SUD Check (From EMDR Therapy)
In EMDR (Eye Movement Desensitization and Reprocessing), we use something called a Subjective Units of Disturbance (SUD) scale to help clients quantify the level of distress a memory or situation causes. You can easily adapt this tool to your journaling practice.
Here’s how it works:
- At the end of your journal entry, rate your current level of distress about the situation on a scale of 0 to 10, where:
- 0 = No disturbance or distress
- 10 = The highest distress you can imagine
Recording your SUD score helps you track progress over time. For example, what felt like a “9” last week might now feel like a “5” after reflection or discussion in therapy. This gives you tangible evidence of growth and healing.
Putting It All Together
A journal entry might look like this:
Part 1: Sequence of Events
“Today I had a disagreement with my partner about finances. We argued briefly before dinner. I felt like I wasn’t being heard, and the conversation ended without resolution.”
Part 2: Reflection
“In the moment, I felt anxious and defensive. My thoughts were racing: ‘I’m failing at this’ and ‘They don’t appreciate me.’ Afterward, I withdrew and stayed quiet most of the evening. This left me feeling disconnected and sad. I noticed I carried this heaviness with me for the rest of the night.”
SUD Check: 7/10
In Summary
Journaling is more than writing—it is a therapeutic dialogue with yourself. By recording what happened, reflecting on how it affected you, and using tools like the SUD scale, you gain clarity, emotional release, and measurable progress.
Whether you share your journal with a therapist or keep it private, the practice itself can be profoundly healing. Over time, you’ll begin to see not only your struggles more clearly but also your resilience, growth, and capacity for change.