The Notebook Therapist

By Mieti Adi 7/6/23

The Notebook Therapist –  

How a Piece of Paper Can be Your Guide to Clarity 

Yes, it’s exactly what it sounds like. Your notebook as a therapist. Sounds ridiculous, right? How could an inanimate object possibly help reveal things to you that your complex brain is having difficulty with? Well, let me explain. 

What is Journaling? 

To start, journaling is simply the act of writing down your thoughts and emotions, until they’re all clearly laid out on paper.  Believe it or not, most of us use some type of journaling, whether it’s to write a grocery list, taking notes for classes, or even writing little reminders to ourselves on our schedules. All these actions help us organize our thoughts to address the current situation we’re in. It’s important to note that while most people think journaling means writing, it encompasses any method of expression, meaning you can draw and scribble as you see fit. So long as you’re doing what’s comfortable for you. 

What are the Benefits of Journaling  

So, why is it so important to write down our thoughts? For me, the main thing is that it’s much easier to pinpoint a problem or whatever’s bugging me when all the facts are written down in front of me. It’s much easier to make connections when everything is laid out starkly. It’s like those crime scene boards you see in movies, filled with images and scribbles of people, places, and things, of red lines connecting the clues, until it all comes together to solve the issue. So, in a way, both you and the journal are the therapist—the paper “listens,” absorbing your words and then it’s up to you to analyze and conclude the cause of your internal conflicts. 

More scientific benefits of journaling are : 

• Manage anxiety by organizing and prioritizing worries and issues 

• Reduce stress by relaying and pinpointing negative thoughts, behaviors, and problems 

• Cope with depression 

• Boost memory by writing information down by hand 

• Encourage positive behavior (self-confidence/respect) and growth

Is it Worth It? 

Everyone has a different coping mechanism, and maybe journaling isn't for you, but it’s a good idea to try it and see if it works for you. The best part about journaling is that you can do it anywhere, as long as you have paper and pen, or a working device. Remember, you can write or draw whatever feels right to you. Your journal is a way to express your thoughts and emotions, and there’s no right or wrong way to do that. Just jotting things down or sketching for a few minutes can help you wind down and organize whatever’s bothering you.   

Who knows—you just might find a magnificent therapist, free of charge! 

References 

Journaling for Mental Health -  Health Encyclopedia - University of Rochester Medical Center. (n.d.). University of Rochester Medical Center. Retrieved July 5, 2023, from https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
 

Mozafaripour, S. (2020, December 30). 10 Ways Journaling Benefits Students | USAHS. University of St. Augustine for Health Sciences; https://www.facebook.com/universityofstaugustine/. https://www.usa.edu/blog/ways-journaling-benefits-students/