Edith Cowan University

Student Services Centre

Journaling The power

of the pen

Counselling Service Tip Sheet

What is Journaling?
Journal writing is an effective and simple
tool for getting to know yourself better and
one of the most powerful ways of gaining a
greater understanding of who you are, how
you came to be that way and where you
are heading at any one point in your life.
Keeping a track of thoughts, feelings and
events makes the process of journaling a
very honest and revealing art, since it is a

way for you to hear yourself, record and

then re-approach your problems or difficult
situations with greater clarity. Journaling
can therefore be a way for you to affirm
and challenge your beliefs about yourself.
Famous journals include: Journals by
Kurt Cobain and Andy Warhol Diaries by
Pat Hackett.

Journals are not diaries!

There is a difference.
Some people confuse the concepts
of journals and diaries. Most of us are
familiar with the Dear Diary exercises.
Journaling is very different in its approach,
since it does not simply detail external
events and situations. The journal can take
on many forms including words, pictures
or drawings and is based on revealing the

architecture of our thought processes and Reasons to keep a journal

how we feel and respond to events and
To achieve clarity and new
people in our lives. Thoughts can be like
perspectives.
lightning bullets of energy and this mental
As an outlet for your angst. In much
chatter occurs so quickly that the content
the same way physical exercise helps
is often missed, leaving us only feeling the
release pent up energy, journaling
resulting emotions. Journaling can offer a
can release your mind and emotions.
way to slow down these rapid thoughts and
give us an opportunity to reflect back some
To track and remove blocks and
of the links between them and the reasons
brainstorm ideas for problem solving.
why we feel certain ways at particular
To uncover ideas and dreams, which
moments of our lives. The process is real,
can re-connect you with your passion
raw, challenging and rewarding.
and purpose.

These are becoming very popular at the

moment, with many websites allowing
you to post your journal entries or store
them online. Some professionals suggest
that something may be lost when
keeping a journal electronically. When you
personalise your thoughts with your own
unique handwriting style using pen and
paper it then challenges you to own those
thoughts more honestly and brands them
as uniquely yours.

What is the value in keeping

How do I use one?
a Journal?

This is an individual decision, although

I would suggest that because journals
are often intensely private and personal
journeys, writing them with the knowledge
of others viewing them may subconsciously
cause you to censor your thoughts and be
less open about how you feel.

Since the journal acts as a means to affirm

and challenge your beliefs about yourself,
the inherent value of a journal as a tool
allows you to explore possible patterns to
your feelings over time and the quality of
your interactions with key people in your
life, for instance: What is the dominant tone
of your writing? Are you usually confident,
or are you typically down on yourself?
Do you hold yourself to high standards of
perfection? Criticize yourself constantly?
Do you only write when youre depressed?
If the answer to any of these questions is
yes, can you think of a way to use your
journal to restore some balance to your
life? If you have recurrent dreams and
thoughts, journaling may provide a way for
you to explore the themes and meanings in
these. Often you may not be consciously
aware of the way you feel about yourself or
others until you slow these thoughts down
and reflect on them in the written form.
Studies with individuals who were
encouraged to journal their distressing
life experiences have revealed these
individuals have improved moods, more
positive outlooks and greater physical
health. Subsequent experiments have
shown that journaling boosts health in a
myriad of other ways including strengthened
immune function, a decreased reliance
upon pain medication and improved
performance at work and school.

Should I share my journal

with others?

Dont be misguided into thinking that it has

to be an exercise of perfection or beauty
because if that is the case you may never
start one! Journals may be started in many
ways including: writing about the first thing
you think of, your thoughts around words
such as love, peace, conflict etc., an event
that happened in your childhood, something Journal Guides to help you
that happened yesterday or something that get started
you cant stop thinking about. Pictures,
The Journal Wheel and Guidebook.
colour and drawings in your journal may
Deborah Bouziden
enhance your ability to bring out your
Writing Down the Bones. Natalie
deeper emotions and thoughts.
Goldberg
Try to write in your journal each day,
How to Keep a Spiritual Journal.
even for just a few minutes.
Ronald Klug
Encourage enjoyment by using a
Living Words: Journal Writing for
journal with an attractive cover and
self-discovery, insight and creativity.
high-quality paper, or a special pen.
Stephanie Dowrick
Dont underestimate the emotional
energy involved in writing about Life is a learning process and journaling
traumatic events. Plan to do a is one way to remain conscious and
transition activity, such as watering connected to your experiences, learning
the plants or reading a magazine, as much as you can from them. Youve
got a lot to gain, and nothing to lose by
before resuming normal duties.
keeping a journal. Whether its for fun or
Beware the temptation to use writing for solving difficult problems, for writing
as a substitute for action.
poetry or writing about your last counselling
Dont use your journal as a forum appointment, a journal gives you a quick
for uncensored complaining. Blindly and easy way to talk to, support and value
venting anger may make you feel yourself.
angrier.

Acknowledgements
Online Journals

Editor: Mel Johnston

Please note that this tip-sheet provides information and guidance only - it is not a substitute for professional counselling and support.

ECU Counselling Service

Reception: Mount Lawley: Building 3, Room 128

Joondalup: Building 34, Room 245
Telephone: 9370 6706 Email: counselling@ecu.edu.au

CRICOS IPC 00279B