“Dear Diary…”
Maybe that’s what you think of when someone suggests keeping a journal. You might imagine some starry-eyed teenager mooning over a crush in page after page of purple prose. Or an angst-filled young person detailing all the ways the world is unfair to them. It might be hard to imagine how keeping a journal could possibly be of benefit to you during your recovery journey.
But the practice of journaling has a much wider range than the previous scenarios suggest. Let’s consider some ways that regular writing can help you maintain your sobriety.
Beyond the Book with the Heart-Shaped Lock
There are any number of ways to approach journaling that don’t resemble the musings of dreamy or angsty teens.
For example, you might keep a gratitude journal in which you list things for which you are thankful. When times are tough—in moments when cravings for drugs or alcohol are strong, for example—you can turn to this list for a reminder of the positive things in your life.
Or you could keep a stream of consciousness journal in which you simply write down whatever occurs to you during a set period of time each day. In this same vein, you might consider a dream journal in which you record the ideas and images that fill your mind as you sleep. In some cases, these journaling techniques may offer insight into the thoughts, experiences, or traumas that have contributed to your substance use disorder.
Or maybe you have some health goals relating to diet, exercise, and sleep hygiene. Keeping track of your activity and milestones in what might be called a health journal can provide ongoing motivation to stick with these goals. This can have real benefits given the ways in which nutrition, exercise, and restful sleep contribute to recovery efforts.
Maybe what you need is a journal that doubles as a daily planner to keep you on schedule and help you make progress toward various goals related to your recovery. This could simply take the form of bulleted lists or could include thoughts intended to prop up your motivation levels.
Don’t like to write? Fair enough. An art journal might be for you. Drawing, doodling, making collages, and the like can still offer insights and provide motivation as you work to stay engaged and to fend off relapse. If you have an artistic soul, this may be a great direction for your journaling efforts.
And we would be remiss if we didn’t acknowledge that a regular old daily diary is a perfectly acceptable way to go. Recording your thoughts and feelings about important parts of your day can, in fact, be helpful as you process your experiences. You are not required to write about that person you’re crushing on, however (but it is perfectly fine if you do)!
Writing (or Drawing) for Recovery
Keeping any sort of journal—particularly in the early days of recovery—can promote personal accountability, help you work through negative emotions, and help you spot patterns in your behavior that may be a threat to your sobriety.
Keeping a record of your actions, thoughts, and feelings may seem challenging or even intrusive—especially when you’d rather not think about your substance use disorder. But by holding yourself accountable via a written record, you can help yourself make good choices day after day.
Similarly, working through your emotions on the page can replace using drugs or alcohol as a coping strategy for your troubling feelings. Over time, you may find that you are able to get some much needed perspective on the issues, people, or situations that have contributed to the development of an addiction.
When you reflect on your recovery efforts and behavior over a period of time, you may also discover hidden triggers or challenges that could undermine your sobriety. All of these things can offer you insights that can be discussed in therapy or in 12-Step meetings to further bolster your recovery.
Ready, Set, Write
Sometimes the hardest part of developing a new habit is getting started. Here are some ideas to help you put pen to paper:
- Pick a format, a time, and a place. Are you going to write in a traditional journal or on loose leaf paper or on the computer? Will you set aside a few minutes in the morning or would you rather reflect in the evening? Can you journal on your commute? Do you have a favorite chair where you can curl up and write? Is the kitchen table your best spot? Make choices that will help you be consistent.
- Be open, honest, and flexible. Remember that your journal is, in fact, yours. Don’t censor yourself—and don’t judge yourself, either. Your journal is a place to explore thoughts and feelings honestly. And you shouldn’t feel locked into a certain approach to journaling. If your current approach isn’t working for you, try something new. You could even try writing fiction rather than writing directly about your own experience to see if that gives you the freedom to explore your emotions more honestly (you might just find it fun and engaging, too!).
Your Recovery Story Can Start With Us
Everyone’s recovery story is unique, and that’s why Bel Aire Recovery Center is committed to personalized care. Via group and individual therapy and a commitment to a continuum of care after you complete residential treatment, we’ll help you write the first chapter of a long story of wellness and sobriety.
