Reflective Journalling
- Liz R
- Jun 13
- 2 min read
Updated: Jun 14
Reflective journaling isn’t just something to leave in our childhood. It remains a gentle, powerful tool for emotional growth. Writing down thoughts and feelings helps you slow down, make sense of experiences, and uncover patterns in your emotions and behaviours.
Key Benefits
Builds Self-awareness and Insight Journaling reveals what’s beneath the surface, such as personal values, triggers, and habits, so you can respond rather than react.
Supports Emotional Processing Writing offers a safe, private way to explore difficult experiences or emotions to reduce stress, anxiety, and depressive symptoms.
Tracks Growth and Patterns Reflective entries create a record of your journey, letting you notice progress, repeat themes, and celebrate milestones.
Fosters Resilience and Empowerment Structuring thoughts in a journal boosts confidence and sense of control. Studies show it can even improve physical health and immunity over time.
Aids in Therapeutic Work Journaling supports therapy by highlighting topics for discussion, deepening self-reflection, and preparing for sessions.
How to Begin Reflective Journaling
Choose your format Paper or digital, whichever feels flexible and inviting.
Set a regular time 5–15 minutes daily, or when you need to process something
Start simply Reflect on “What happened today?” or “How am I feeling?”
Go deeper Explore why you felt a certain way, what it means, what you want to do differently.
Use prompts if helpful Try asking: “What did I learn?” or “What surprised me today?”
Be gentle on yourself This is a place for honesty and compassion, not perfection.
Reflective Journaling and Art Therapy
In the context of art therapy, journals can become powerful multimodal tools, combining words with sketches, colours, collage, or emotional mapping. This integration invites deeper emotional exploration, connection to sensation, and creativity in reflecting on your inner world.
Final Thought
Whether you're carefully processing emotions, tracking growth, or seeking calm in a busy mind, reflective journaling offers a simple, effective way in. It invites insight, fosters healing, and opens paths to understanding yourself more deeply.
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