Unlock Your Inner World: 3 Journalling Techniques for Deeper Self-Discovery
I am a HUGE proponent of journalling. Why? Because it’s tough to organize what’s going on in our head while we’re still in our head. When you get things out onto paper, it creates a layer of objectivity you didn’t have before. You’re able to see things from a different angle or view your situation with “fresh” eyes.
There are three types of journalling, in particular, that I find especially supportive for deepening self-understanding while opening up new perspectives that can help us lead healthier, happier lives. These styles are rooted in therapeutic frameworks and represent simplified versions of the deeper work we might explore together in a session.
Type 1: Stream of Consciousness (aka the word vomit):
This is where you write freely—anything that comes to mind. It doesn’t need to be pretty or organized. You’re essentially emptying out all your spiralling thoughts and feelings in your head onto paper (or a word doc).
This style is about expression. If you’re handwriting, it might include a mixture of doodling, words, shapes, or even colours—whatever feels natural to you. The key is to let go of judgement and approach the exercise with curiosity.
Pro Tip: Write as if no one will ever read it. If you’re worried about someone stumbling across your thoughts, consider shredding the paper or deleting the file immediately afterward. This ensures your writing is honest and unfiltered, not “polished” into something you think is more socially acceptable.
How it helps: Stream-of-consciousness journalling can give your thoughts and feelings a safe place to land, helping you feel less overwhelmed. It’s also a way to “hear” parts of yourself you might not otherwise notice.
Type 2: Cognitive Behavioural Therapy (CBT) Journalling
CBT uses structured techniques to identify and shift unhelpful thought patterns. A key tool is the thought record, which can help you organize and challenge thoughts that might be contributing to anxiety, depression, or stress.
To try this style, set up your page like this:
Thought: Write down the specific thought causing you distress. Put it in a clear statement (e.g., "I’ll mess up the presentation"), not a question.
Mood/Emotion: Identify the feeling the thought evokes (e.g., dreadful, annoyed, frustrated, anxious). Try to be specific.
Evidence For: Write down any factual evidence supporting the thought (e.g., "I stumbled during my last presentation").
Evidence Against: Identify factual evidence that contradicts the thought (e.g., "I received positive feedback after that presentation").
Rational Counterstatement: Create a balanced, constructive thought that incorporates the evidence against (e.g., "I’ve prepared well, and even if I stumble, it won’t ruin the whole presentation").
How it helps: By breaking your thought process into these steps, you can catch distorted thinking (e.g., catastrophizing or overgeneralizing) and replace it with more balanced and constructive thoughts.
Type 3: Rational Emotive Behaviour Therapy (REBT) Journalling
REBT focuses on identifying and challenging the beliefs that drive emotional and behavioural reactions. It uses the ABC framework to help you uncover what’s happening beneath the surface.
To try this style, set up your page like this:
(A)ctivating Event: Describe the situation that triggered your feelings (e.g., "I woke up and thought about my long to-do list").
(B)eliefs and Attitudes: What did you tell yourself about the situation? Identify any underlying beliefs (e.g., "If I don’t finish everything perfectly, I’m a failure").
(C)onsequence: Write down the emotional (e.g., "dread") and behavioural (e.g., "staying in bed") consequences of your belief.
Pro Tip: Start with C - If you’re not sure where to begin, start by identifying how you feel and what actions you’re taking (C). Then work backward to uncover the belief (B) and the event that triggered it (A).
How it helps: This exercise shines a light on unhelpful or irrational (demanding or dogmatic) beliefs and shows how they connect to your emotions and actions. Once you’re aware of these patterns, you can work to shift them.
NOTE: These are brief introductions to more comprehensive therapeutic concepts. If any of these styles interest you, and you’d like support engaging with them, BOOK A FREE 20 MINUTE CONSULT to discuss!
