One of the most under-utilized coping strategies in mental health and addiction recovery is journaling. You know, the kind of writing that requires a pen and a piece of paper? Although we’ve gotten further away from the “old-fashioned” way of taking notes, there is something to say about sitting down and writing one’s thoughts, feelings, and frustrations…even “to-do” lists versus typing furiously on our phones and laptops.
Why Writing by Hand Matters
Putting the benefits for our mental health aside for a moment, writing on a piece of paper or in a physical journal allows us enhanced focus and less distraction, improved memory and learning, and deeper cognitive engagement. In other words, writing on paper minimizes distractions while the physical process of forming letters and words requires deeper and more critical thinking.
While this is the ideal when journaling for mental health benefits, some are more likely to stick with journaling long term if they are able to utilize a device that is easily accessible and quicker to use. And this will work for some individuals just as well, because the real results come from consistency.
Journaling in Recovery
Taking a closer look now at the benefits for individuals in addiction recovery, it is important to note that there are a lot of different ways to journal. One of my personal favorites is “Stream of Consciousness.”
Now, this may seem daunting to some as there are absolutely no prompts given for this exercise, but that is also where the magic lies. For this type of journaling you are asked to put pen to paper for a set duration (I like to do 10–15 minutes) and just write whatever is on your mind, even if there is nothing there to start. The goal is to write continuously for the allotted duration without lifting your pen from the paper.
Sometimes this looks a lot like “I don’t know what to write” or a lot of random thoughts until something that has been hidden underneath the surface starts to form. As a clinician who regularly uses this exercise, I have heard a lot of “groans” when it’s time to write, especially when there is no question provided to answer. I hear many clients say that they could only write about what they had for breakfast because nothing else was on their mind. But almost without fail, when they push through and keep writing, something deeper surfaces—and they experience benefits they didn’t realize they were seeking.
The Psychology Behind It
The term “stream of consciousness” was first coined by psychologist William James to describe the mind’s natural, non-linear flow of thoughts. Stream of consciousness journaling taps into this process by allowing unfiltered thoughts, feelings, and sensory details to spill onto paper without editing or censoring.
This approach has been shown to:
- Organize a cluttered mind
- Foster creativity and problem-solving
- Aid emotional release by providing an outlet for thoughts
- Improve mood and resilience by helping process difficult emotions
By mimicking the way the mind actually wanders and makes associations, this practice provides a unique way to communicate with oneself and gain clarity and insight similar to expressive writing or acts of dreaming.
Other Core Benefits
Other core benefits of journaling include stress reduction, as writing helps clear the mind and reduce emotional overwhelm. Journaling also provides clarity and focus by helping identify what you’re feeling so you can prompt an appropriate response instead of a reaction. And my personal favorite: emotional release.
It provides a way to release emotions and thoughts that aren’t serving you. Similar to talk therapy, it lessens the enormity of the issue at hand. While it may not solve the particular problem at the moment, it will act as a weight off your shoulder. This can be particularly beneficial when it comes to dealing with triggers and cravings in early recovery.
If we can figure out what we are feeling and the cause for that feeling, we are less likely to act on impulse—which often is a source of relapse. I’ve had many clients over the past few years thank me for providing the space to write. Many of us will not write each day in a journal unprompted. My goal is to provide that opportunity so that I can empower them to create a new and healthy habit. And many of these clients expressed gratitude for the benefits mentioned above as well as improved relationships due to an increase in self-awareness when practiced consistently.
Creating Breathing Room
So, while journaling won’t solve every problem, it will create breathing room—space between a thought, an emotion, and an action. For people in recovery, this pause can be the difference between reacting impulsively and choosing intentionally.
The next time you feel overwhelmed—even when things are going well—try a round of stream of consciousness journaling. You might be surprised by what surfaces, and how much lighter you feel when you’re done.
If you or someone you love are stuck in a cycle of addiction or mental health challenges, Northstar Recovery Center is here to help. Give us a call to learn more about our therapies, programming, and success stories: 888-339-5756.
