Journaling To Cope With Depression

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Add this helpful activity to your coping tool box!

Did you know that journaling is an effective self-help coping tool you can use to help manage symptoms of depression? It is a way to pour out your heart, not be judged even by yourself, and to acknowledge and release your emotions.

It can help you step back observe and better understand yourself as well as take notice of the progress you’ve made. And all you need is a notebook and a pen.

Gosh, but what in the world do I write about?

What To Write in Your Depression Journal

For manage symptoms of depression…write down your goals for the day, 3 things you are grateful for today, what you accomplished today no matter how small, what things or events worsened or triggered your depression today, what helped you cope today.

To help with sadness you might experience….write a love letter to yourself and include all the comforting things you really need to hear.

To manage feeling hopelessness…write down what is creating the hopelessness today, a positive thought you can hold on to today.

For anger and irritability…write down where you feel the anger in your body described in detail, things that help you feel at peace, what you can do when feeling irritable to help you react differently.

To help with feelings of worthlessness…write down qualities you value in yourself, things you are most proud of, things that are worth living for, reasons why you are a good friend.

Simply writing out your feelings and what has triggered your emotions can help you get it out. It’s especially important to allow your emotions to come forth and out as you write rather than holding it all inside.

Write or Type Your Coping Journal?

It can be tempting to pound out our words on a keyboard. But the act of actually hand writing our thoughts out on paper helps us release emotions as we write.

Notice how your handwriting changes when you are having a really off day, a day filled with anger, or a rather peaceful day.

You don’t have to purchase a fancy journal book. A simple notebook like the ones you once used in school work just as well.

Journaling isn’t something you “must” do every day to reap benefits from writing. You can of course if you want to. But even picking up your notebook on a difficult day here and there can make a difference.

Journaling is another tool in your coping tool box to reach for and utilize when you need it.

What could you write about today?

Contact Me if you would like to start Depression Therapy!

JD’s Midlife Tools For Living Practices, Holland, MI
Offering Heartfelt care, Compassion and Coping Tools