What’s the Link Between Journaling and CBT?

Do you look at your life and see things that should make you happy, yet find yourself feeling sad and discontent? Is your mind always in overdrive? Do you feel out of control and anxious? Are you constantly trying to fix things but getting nowhere?

A few years ago, adding a regular journaling practice to my self-care routine helped me work through similar feelings. Because of this, I went on to create the CBT Journal, a practical tool that blends elements of Cognitive Behavioural Therapy with the practice of journaling.

But what’s the link between journaling and CBT, and why do they work so well together?

Creating Awareness of the Mind

Holding things in or keeping secrets creates stress in your body that impacts your mental wellbeing and physical health. Therapy allows you to release these thoughts and feelings, but if you’re not ready to talk, journaling can be a good first step.

When you start CBT, the first step is to help you create awareness of your mind which means that you will understand what triggers difficulty for you, your thinking style and what you do to manage and what is helpful or unhelpful.

This awareness gives you more choice over how you think, feel and behave so you can alter unhelpful patterns into more helpful patterns of thinking, feeling and doing. Journaling is another way to achieve this.

Just like talking, writing things down, getting them out of your head and down on paper, can be both freeing and healing. Venting in this way helps you make sense of things. Thoughts lose their power when we release them, so the intensity of difficult emotions is often reduced. Ultimately, writing helps us create clarity and become more objective about what’s going on inside our heads.

Supercharge Your Treatment

The current popularity of journaling might make it seem like a new concept, but therapists have been recommending it for a long time. It’s well known that people who actively engage in therapy between sessions get far more out of the experience than those who don’t. This often results in improved recovery rates and fewer sessions required overall. Journaling is a great way to supercharge your treatment and achieve the best results.

Like CBT, journaling is a practical self-help tool. The more you put in, the more you get out. If you’re looking for a quick-fix or hoping your journal will magically make everything better, you’re going to be disappointed. Understanding our minds and making positive changes takes time and commitment, but when we approach therapy with determination and motivation, it becomes a much more powerful process. To learn more about the benefits of journaling you can have a look at this blog The Benefits of Journaling

The CBT Journal

The CBT Journal combines two of the most effective psychological tools we have, so you can take control, improve your mindset and start your recovery journey today.

Investing just 20 minutes a day will significantly impact your life, making you feel more content, fulfilled and happy, both in yourself and for everyone around you. You can find out more and purchase the CBT Journal here The CBT Journal

You can learn how to create a journaling habit here and I’m always happy to help, so do get in touch and let me know how your practice unfolds.

Other useful links

Download your free guide to Building Emotional Resilience

How to Choose a CBT therapist

Podcast – Ep 47 – What is CBT and how does it work?

Why choose CBT

What is the CBT Journal and how can it improve your mental health

What is the link between CBT and Journaling

Everything you need to know about online therapy

Getting the most out of CBT

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Sarah Rees

Sarah is a fully accredited Cognitive Behavioural Therapist and mental health writer delivering Modern Mental Health for you and with you in Mind. Sarah is the author of ‘The CBT Journal’ which helps you write for your wellbeing incorporating CBT techniques. For more information and to keep in touch have a look at sarahdrees.co.uk.