There is no right or wrong way to do it, but here’s a few tips to get you started:
· Establishing a routine with journaling - It can be difficult to establish the habit, but scheduling time in your diary is a great way to propel things forward and kick-start your intentions. You needn’t put a huge amount of time aside, 15 minutes can often be enough, expanding this if needed.
· Finding a quiet space - Ensure your thoughts aren’t interrupted by finding somewhere quiet where you’ll not be disturbed, it’s also a good idea to turn your phone off.
· Defining the Topic - It may be helpful to write about those experiences that are emotionally difficult for you. Note that if these things are too intense and hard to deal with then discussing them in therapy sessions first may be a good starting point until you feel that you are able to cope alone - keeping you safe throughout the process is key.
· Pen to Paper / Finger to Keyboard - Don’t let there be limitations to what you write about, go with the flow, and see what comes up for you. You may well be surprised that where you start is not where you end. It is all part of the process. Equally don’t worry about typos and grammar, these things simply don’t matter.
· And Again! - See if you can keep this up over the course of a few weeks, journaling everyday or every few days. In this way you’ll begin to get into the habit, writing what you can each time.
Have a quick look at the Benefits of Keeping a Therapeutic Journal