The Power of Writing Things Down
Have you ever headed to the grocery store without a list, convinced you can remember everything you need? Has a friend ever mentioned an important occasion—their birthday, for example—but you just can’t remember when it is? Have you ever had a great idea and then lost it entirely as though it just fell out of your brain?
The odds are pretty good you have had one or more of these experiences—or other similar experiences. Each of the scenarios we identify above demonstrates the value of writing things down. Making a written record of something important is a great way to make sure you can recall that information later.
The usefulness of writing things down is not limited to grocery lists, birthday reminders, or idea retention. In fact, building a regular writing habit can be a powerful tool in recovery. Keeping a journal of one kind or another, for example, can help you process your feelings, stay focused on the positive aspects of your life, and provide a record you can look back on to reflect on your recovery journey over time.
And your journal entries do not have to be long and involved (though they certainly can be). Just jotting things down—like you would on your shopping list or in your calendar or when you have an idea you want to follow up on—can be an effective addition to your recovery routines.
Let’s take a look at a few journaling options that might be just right for you.
The Gratitude Journal
Developing a spirit of gratitude is a wonderful way to firm up the foundation of your recovery. After all, staying focused on the good things in your life serves as an ongoing reminder of the value of your hard-won sobriety. In the busyness of daily life, it can be easy to let small moments—or even big moments—of joy slide right on by without taking notice. A gratitude journal makes taking notice an intentional and regular part of your day.
The most basic approach to gratitude journaling involves recording three things each day for which you are thankful. Those three things can be big (getting a raise at work), small (having a delicious sandwich for lunch), or somewhere in between. Some days you might easily think of three new things to record. Other days might be tougher and you might find yourself repeating something from past entries such as being ongoingly grateful for your pet.
Over time, the process of writing down three things each day provides a substantial record of the positives in your life—and those things are wonderful to look back on during difficult moments when it might feel as though your sobriety is in jeopardy.
The Emotion Processing Journal
Each day, all of us experience a range of emotions, but we do not always have a clear idea of what has caused any given feeling to arise. Taking a few moments each day to record any strong emotions you remember feeling and the circumstances around those moments can be a helpful way to better understand yourself.
For example, if you find yourself feeling particularly angry after a meeting at work, you might take a little time—after you are calmer—to consider what triggered that anger. The trigger might be obvious (maybe someone suggested you are not pulling your weight) or it might be harder to determine (maybe the anger arose because you had a gut feeling something wasn’t fair but couldn’t quite put your finger on just what it was). Taking the time to think about it can help you feel more in control of your emotions and less surprised when certain feelings pop up in certain situations.
All of that reflection and self-knowledge can help support your recovery. You might find talking through what you jot down in your emotion-processing journal with your therapist to be helpful. Or you might simply be able to use what you learn through the process to develop better coping skills. Either way, having a clearer sense of what triggers various emotions can help you navigate your feelings in ways that do not threaten your sobriety.
Read Up on Other Journaling Options
The journaling strategies we have suggested here are just two among many. To explore additional options—including the journal as a goal tracker, a daily diary, or a creative outlet—we encourage you to read this previous blog entry.
Jot This Down: The Farley Center is Here to Help
At The Farley Center—located in historic Williamsburg, Virginia—we understand that each person’s journey to lasting sobriety is unique. As a result, we are committed to creating personalized treatment plans that address each individual’s physical, emotional, and psychological needs. Our evidence-based approach is supported by our experience, expertise, and empathy.
When you are ready to make a change for the better, we are ready to help you reclaim your sobriety—and your life.
