Wellness Articles
How Journaling Can Help Reduce Stress and Spark Creativity
Did you know there's solid research showing that keeping a journal can help us let go of tough emotions, reduce overthinking, and leave us feeling calmer and less stressed? It's true! Here’s how developing a journaling habit can benefit you:- Emotional Regulation: Journaling helps your brain manage emotions better, which means less shouting at the kids, your partner, or even the TV!- Emotional Outlet: It provides a healthy way to express all your feelings—anger, fear, jealousy, and envy are normal! Bottling them up or unleashing them on others isn’t the answer.- Coping with Change: Writing can boost your ability to handle change and adversity. And let’s be honest, we could all use that right now!- Self-Identity and Confidence: Journaling strengthens your sense of self and boosts self-esteem, which is especially important for those currently not working and feeling tied to their job identity.- Self-Awareness and Emotional Intelligence: It helps build self-awareness and emotional intelligence, making you more adaptable in today’s world.I always encourage my executive coaching clients to keep a journal. Coaching is all about change—reflecting, unlearning old habits, and trying new approaches. Journaling plays a vital role in this process by helping us navigate the emotions and thoughts that come with change. As I write this, I realise that coaching is a creative process. It’s about generating new insights and opening up possibilities. In fact, sitting down to write has sparked new ideas for me!However, I must be honest: many of my clients struggle with keeping a journal. For some, it feels a bit “out there,” and for others, it’s tough to get started. Facing a blank page can be daunting, especially when life feels busy and stressful.Common Myths About JournalingLet’s clear up a few misconceptions:Myth #1: Writing a diary and a journal are the same thing.Not quite! A diary usually records daily events or plans—what I call “out-there stuff.” In contrast, journaling focuses on “in-here stuff”—your thoughts, feelings, reactions, hopes, and dreams. There can be some overlap, but journaling is more about freeing your mind.Myth #2: You need neat handwriting and good grammar to write a journal.Not at all! Journaling can include doodles, sketches, or mind maps. It’s not about perfect grammar; it’s about expressing yourself freely. You might be surprised at how much you have to say once you give yourself permission to write without restrictions.What Holds Us Back from Journaling?Many of us hesitate to write because of how we learned to do it. Unlike speaking, which develops through experimentation and encouragement, writing comes with rules and supervision. We’re often critiqued before we even get comfortable with it.As adults, facing a blank page can trigger our Inner Critic and Inner Editor, telling us we aren’t good enough or smart enough to fill that page with meaningful words. Embrace Your Creativity Through JournalingJournaling is both a creative act and a pathway to more creativity! There are no strict rules when you write in your journal. You could start by asking yourself, “How am I feeling right now?”Taking just a few minutes to answer this question through writing or drawing helps you untangle your thoughts and feelings. This process creates mental and emotional space, making it an ideal starting point for creativity. You’ll find that clearing out those thoughts allows your brain to consider new ideas while giving you the emotional room to take risks.In this curious and creative space, you’ll also notice reduced stress—it's nearly impossible to feel anxious while being curious!So why not give journaling a try? It might just be the perfect tool to help you navigate life’s challenges while boosting your creativity!
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5 Effective Steps to Enhance Your Wellbeing
In our fast-paced world, finding a sense of balance and calm can sometimes feel like a challenge. However, integrating wellness practices into your daily routine can help you achieve a neutral aesthetic that promotes peace and clarity. Here are five simple yet effective steps to enhance your well-being. 1) MeditationStart your day with a moment of mindfulness. Find a comfortable position, whether seated or lying down. Close your eyes and focus on your breath. Inhale deeply through your nose, allowing your lungs to fill with air, and then exhale slowly through your mouth. This practice helps centre your thoughts and brings a sense of calmness to the mind.2) JournalingTake a few minutes to reflect on your thoughts and emotions. Grab a notebook or open a digital document, and write down what’s on your mind. Consider your goals for the day as well. Journaling not only helps organise your thoughts but also serves as an outlet for self-expression, allowing you to track your progress and feelings over time.3) ExerciseGet your body moving with a light workout. This could be anything from yoga and stretching to a brisk walk outside. Physical activity boosts endorphins, which can enhance your mood and overall well-being. Find an exercise that you enjoy, and make it a part of your daily routine to cultivate a sense of vitality.4) Nourishing BreakfastFuel your body and mind with a nutritious breakfast. Opt for wholesome ingredients like whole grains, fruits, and proteins that will provide lasting energy throughout the day. A balanced meal in the morning sets a positive tone for the rest of your day and nurtures your overall health.5) Positive AffirmationsEnd your wellness routine with positive affirmations. Take a moment to speak kindly to yourself, affirming your strengths and capabilities. These affirmations can help rewire your subconscious mind, empowering you to overcome challenges and embrace a positive mindset. Repeat phrases such as “I am capable” or “I embrace positivity” to reinforce these beliefs. Incorporating these five steps into your daily life can lead to a greater sense of wellness and balance. Remember, it’s about progress, not perfection, so take it one step at a time and enjoy the journey towards a more centred you!
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