Significance Journaling For Anxiety
October 16, 2009 12 Comments
In my quest to have a fulfilling life, I usually find myself crafting in one way or another. I sew, I quilt, I write, I make things. A project that’s been hovering around the edges of my brain lately is making a recycled journal to write in daily. I was thinking about using a lot of unlined paper and a lot of white space to make the journal; I’ve found that it’s easier for me to take notes on totally blank paper then it is to use lined paper (I’m not sure why, this is just a personal preference. I’m not trying to dog lined paper by any means, lol.) It seems more freeing and less restrictive, and I like to doodle all over so it looks a little better without those blue lines behind everything.
Anyway, I was on youtube this morning looking at different ways to make journals, different book binding techniques, etc. I came across this video about Significance Journaling that really sparked my interest. It’s something I’ve never heard of before, but it instantly made sense.
The gist of it is that every day, you write down something significant that you accomplished during that day. It doesn’t have to be a world changing event. But it’s also not just a regular diary entry where you gripe about how much work you had to do and how the day made you feel. It’s just a simple list of important things that you did that day that you want to remember.
How does this tie in with anxiety?
All too often, those of us who suffer with anxiety beat ourselves up one side and down the other about all the ways we’ve failed in the past, are failing right now, and will fail in the future. We are never good enough for ourselves. Nothing we do is valuable, because we are so busy worrying about what we used to do wrong, are doing wrong, or may do wrong in the future, that our present moment loses any value that it deserves.
Forcing yourself to step back and look at your day from an outsider’s point of view and search for the important task(s) you accomplished will change your point of view about yourself.
It’s another twist on the whole idea of talking positively to yourself and being your own best friend. And when you take the time to sit and think about it, then write it out, then reread it later, you are being kind and loving to yourself.
In my journal (which I will be making today at some point if all goes as plans) I intend to have a Significant Accomplishment section, a Gratitude section and a diary section. I think it will help me to be more organized with my thoughts and more aware of what I’m feeling, which can only make life better, right?
Here’s an example of what my entry for today will look like:
Gratitude Journal – I am so grateful for the sunshine outside my window! After a week of rain, it is refreshing to see the blue sky and hear the birds. My garden has even begun to grow again, so I am grateful for the fresh rain as well. Also, I am grateful that my sisters trust me with their babies. Baby laughs are contagious. They make me smile.
Significance Journal – Today I hugged my daughter and told her I loved her when she crawled out of bed. This is significant to me because it never happened during my childhood. I am being the kind of mom I want to be.
So, what about you? What are you grateful for today? What Significant things did you accomplish today?