3 Creative Alternatives to Journaling
We've all heard that journaling is super helpful when it comes to your mental health. But oftentimes when I ask people if they have a practice of journaling, the answer is always, “No but I need to”. I understand. I get it I get it. So here are 3 creative alternatives to traditional journaling that will keep you engaged in the practice of reflecting.
Let’s start with a common mistake
One of the most common mistakes people make when it comes to journaling is that they only journal when something bad happens. What ends up happening is when you look back on your journal, every entry is an entry related to a challenging life experience. A negative association is created and then you just stop journaling altogether. Instead, it’s more beneficial to journal on a regular and consistent basis.
I recognize that everyone may not be a writer or want to use pen + paper. That's okay. You only want to do the things that work for you, not work against you.
Here are 3 creative ways that you can journal and reflect that don't necessarily involve writing.
Video
The first way you can incorporate reflecting that doesn’t involve the traditional notebook journal is with video using the camera on your phone. You simply record yourself talking. You can recap your days and talk about what's going on in your life. This way you are taking the time to reflect but you are simply doing it in the form of video and you get to see your lovely face in your entries. And you don't have to share your videos with anyone at all. They are just for you to look back on.
2. Voice recordings
Voice recordings are a good option if the idea of looking at yourself on video is too overwhelming. We all have a voice recording function on our phones, right? So you can use the voice note feature on your phone and simply talk. The goal of journaling is to take time to reflect. So again, you're reflecting, but you're not doing it in the form of a voice recording. Again, you're going to keep this private. The point of the exercise is for you to reflect for your own personal benefit.
3. Word Cloud
So this one does involve writing, but it’s done in a way that encourages creativity and flow. A word cloud is basically free association. So your word cloud will be filled with the words or phrases that come to mind as you reflect. You can reflect on what you feel (emotions and physical sensations), your thoughts, a description of a situation, memories, or whatever comes to your mind regarding a particular moment in time. Don't edit yourself, don't censor yourself, just free flow. Think of it as creating a snapshot using words. When you look at the paper at the end of the exercise, your reflection will not be in paragraph form. Instead, it will be words or phrases scattered all over the page.
If you decide to try the word cloud, I suggest that you write the date and situation at the top of the page so you will know what the cloud is about when you look back on it later.
Now you have learned 3 creative ways to reflect that are alternatives to traditional journaling. Taking time for stillness so that you can reflect is a great strategy for managing stress and anxiety. Slowing down from the hustle and bustle of daily life creates space for you to reflect on yourself, your life, and your decisions.
People often conflate busyness with productivity and value. But the reality is that busyness is also used as a distraction from feeling the sticky spots. I encourage you to take some time to slow down and focus on yourself, even if it’s just for a few minutes a day.
If you found this helpful and would like to learn more strategies for managing anxiety, check out my free Anxiety Relief Checklist.
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