Journaling

Positive Journaling for Gratitude, Body Health and Positive Thoughts

Positive Journaling

Positive journaling is an amazing way to start your day. Writing morning affirmations will give you a lot of positive energy. Get inspired from the below positive journaling for different aspects of life and also see at the end of the article some tips of how to do positive journaling yourself.

Positive Journaling for Gratitude

Gratitude. Appreciation. Love. Loving-kindness. Serenity. Magic. Forgiveness. I am grateful for every detail of my life. I love my present day. I am grateful for my body. Thank you for every detail from my body. I am grateful for my brain, my thoughts, my voice. I am grateful for the entire creation as it looks now. No judgement. Just acceptance. My I be wise enough to always accept the entire creation as it is in a moment in time. Love exists in every particle of this creation and I am connected to this love.

Unconditional love. Worthy to take up space. Worthiness to take up space. Balance. I am grateful for balance around me and in my body. I am connected with the centre of Earth and with the love above me through my heart. I am grateful for my heart and the hearts of every person in the world. May we all be healthy. There is still so much beauty left in the world. In every moment of every day there is this beauty that still exists.

Leaves dropping down on Earth from so many trees. Sun shining through the leaves of so many trees. Children laughing like there is no worry in the world. No matter if I am happy or sad this beauty is always there. Pure love and light. Peace. Happiness. Joy. Contentment. Equanimity. Limitless. Cuteness overload. Thankfulness. Blessings. Smile. There will always be enough. I am enough. The world is enough. The people around me are enough. I am grateful for the people around me. I am grateful for my house, for my bed, for my food. I am grateful for the sun. I am grateful for the air I breathe. Love surrounds me in every way.

I am worth loving. I deserve to be loved in a deep way. I am loved in a deep way and I am grateful for all this love. Kindness. Loving-kindness. Love. May I be happy. May all the people in the world be happy. May we all be free of suffering. May we all be free of mental suffering and develop positive emotions. I am grateful for this thought. I am grateful for hope.

Positive Journaling for Health

I am sorry, please forgive me. I love you, thank you. I am sorry. Please forgive me. I love you. Thank you. You are my sunshine. My body! I am sorry. Please forgive me. I love you. Thank you. My mother! I am sorry. Please forgive me. I love you. Thank you. My father! I am sorry. Please forgive me. I love you. Thank you. My heart! I am sorry. Please forgive me. I love you. Thank you. I am enough. All is enough. All is well in my world. I am grateful. I am joyful. I am love. May I always remember who I really am. I am grace. I am ease. I am abundance. I am serenity. I am love.

Love is searching for me and is finding me every day. I am sorry. Please forgive me. I love you. Thank you. I am always enough. I am enough now. I am beauty. The Earth is enough. We are all connected through infinity. All is grace and ease. I am sorry. Please forgive me. I love you. Thank you. May we all be at peace. My soul. I am sorry. Please forgive me. I love you. Thank you. My higher being. I am sorry. Please forgive me. I love you. Thank you. There is an abundance of peace in the world and I am connected to this flow. We are enough.

We are pure love and light. We are serenity. Grace. Ease. Contentment. Happiness. Faith. Love. Courage. Magic. Love. Light. Peace. Abundance. Prosperity. Clarity. Miraculous Joy. Abundant Gratification. We are one. There is an abundance of kindness in the world and I always have enough kindness in my life. I am kind with myself. I am kind with others. People are kind with me. All are kind with me. There is a flow of kindness and I am connected with this flow.

Infinite power and grace. Beauty surrounds me at all times. There is so much beauty still left in the world. I see beauty and beauty sees me. I see grace and grace sees me. I see happiness and happiness sees me. There is always enough kindness left in the world. All is well in my world. My thoughts are peaceful. My thoughts are serene. I smile with gratitude. My inner smile is beautiful. I am always connected and guided with the power that creates world. The universe loves me and will always support me.

I love my heart and my heart loves me. I am sorry my heart. I love you my heart. Thank you my heart. Please forgive me my heart. All is love. Pure love and light. Unconditional love. Formless light. Release. Let go. Thank you. I feel grateful. Thank you. Thank you.

Positive Journaling for a Feeling of Wellbeing

I am sorry. Please forgive me. I love you. Thank you. I am grateful and grateful is me. There is an abundance of gratitude energy in the world and it is on its way to me. We are all beings of light. All is well. We are grace. Pure love and light. I forgive everyone and anything that needs to be forgiven. I let go. I am free. All are free and I am free. I am thankful. There will always be enough. Enough kindness in the world. There is enough kindness in the world. There is enough smiles in the world. There is enough beauty in the world.

There is an abundance of peace in the universe and it is on its way to me. I am at peace. Grace and ease. Pure love and light. Gratitude. Acceptance. Faith. Faith. Faith. Faith. Hope. Have faith. Have a little hope. Hope is magical. Let’s hope together. We are connected in beauty and love. I am grateful for your heart and my heart. My heart is full of joy. I see you. And you are beautiful. I see me and I am beautiful. Our higher selves smile to each other. I smile to your higher self. I feel your smile in my soul.

My soul is grateful. Happiness is searching for me and will always find me. There is so much happiness still left in the world. The Earth is beautiful. Freedom. Love. Freedom. Love. Grace. Clarity. FORGIVENESS. I forgive anything that needs to be forgiven. I bless the Earth with whatever it needs from me. I will always have enough. Humanity is blessed. There is enough faith still left in the world at any moment. We are so treasured. So protected. Peace surrounds us at all times.

Contentment. Serenity. Purity. Hope. Faith. I am enough. Worthy to take up space. I am worthy to take as much space as I want and take. There is an infinity of space in the universe. So much space. My body is full of so much space. My head is free. My brain is full of so much space. My heart is full of so much space. Our hearts beat in the same time. Billions of hearts beat in the same time. Now. With my heart. So beautiful. I am sorry. Please forgive me. I love you. Thank you. There will always be enough love for me here on Earth. The Earth love me. The Earth loves you. The Earth loves people. We are loved. Acceptance. Balance. I am balanced in all ways. ALL IS WELL. ALL IS REALLY BEAUTIFUL. MAY WE ALWAYS SEE THE BEAUTY THAT IS STILL LEFT IN THE WORLD.

Positive Journaling for Body Health

I feel grateful for my body. My body is safe. My body is healthy. My body is full of vitality and health. I have an abundance of energy. I am connected with a higher source of energy that provides everything my body needs. All the cells in my body function perfectly. My body is changing in every second for better health. With every second I get healthier. I am grateful for every cell of my body. Thank you for doing such an amazing work since I was born. Thank you.

Thank you to every organ from my body. You are all loved. I love you. I am sorry. Please forgive me. I love you. Thank you. I am grateful for every bone in my body. I am sorry. Please forgive me. I love you. Thank you. I am grateful for the blood in my body. I am sorry. Please forgive me. I love you. Thank you. I am grateful for all the space in my body. I am grateful for all the atoms in my body. Thank you. Thank you my body. You have carried me so many years. I love you. I accept my body exactly the was it is now.

My body is beautiful enough. Thank you. I love every part of my body. Every part of my body is full of light, full of pure love and light. I bless my body. Every body in the world is perfect the way it is. I accept everybody in the world as it is. I forgive my body. I ask that every pieces of my soul be returned to my body now in a kind a graceful way. I am restored. I am whole. I am strong. I love the energy of my body. I ask that my higher self be embodied kindly in my body. My body is gracefully connected with my higher self.

I smile in gratitude for the beauty that my body is. Acceptance. Forgiveness. Loving. Nurturing. My body is nurtured. I feel nurtured with everything I need. I receive from the light now everything my body needs. The Earth loves my body. Life loves my body. I love my heart. My heart is loved. I love my brain. My brain is loved. I love my legs. My legs are loved. I love my hands. My hands are loved. Thank you my hands for everything you help me do in this world. HAPPINESS. SERENITY. I love my stomach. I love my belly. I love my feminine organs. I love my lungs. I love my face. I feel grateful for my body.

My body always feels at peace. I am safe. My body is safe. I can relax and let go. I am safe. GRATITUDE. LOVE. An abundance of love in my body. Unconditional Love. Thank you. THANKFULNESS. BLISSFULNESS. MAGIC BLISSFULNESS. I love how my body functions. I am grateful for everything that is happening now in my body. I relax knowing that all is well. All is well in my world. There is an abundance of kindness in my world. My body is enough. I am kind with my body. Kindness is at home in my body. I can relax. All is well. My body is relaxed. I let go. All is well. I relax. All is well. I let go.

The future is safe. My body will always be safe in the future. My body was always safe in the past. My body is safe now in the present. My body is always safe. I can relax. All is well. Bliss. Blissfulness. Kindness. Loving-kindness. Gentle. Gentleness. Easy. Grace. Slowly. I am at home in my body. A home filled with kindness and gentleness. All is well in my body. All that is happening in my body now is perfect. I let go and trust the billions of actions taking place now in my body. All is happening perfectly. All is good.

I LOVE MY BODY. THANK YOU MY BODY. Please remember that I love you. When I forget about you know that I love you. And I know you love me too so much. My heart beats for me. For so many years my heart was there for me. I love my heart. My heart loves my brain. My brain loves my heart. My brain and my heart are in love of each other. For so many years. They will always be together. All my organs are friends with each other. They are family.

I love every function of my body. My body is functioning perfectly. Such a good energy in my body. Such a blissful energy that my body has. My body is whole. All pieces from my soul are here with me, connected with my body. My higher self is fully embodied in a gentle way. My thoughts benefit my body and keep him safe.  My body loves my thoughts. My thoughts are gentle. Positive. Optimistic. And my body loves them. I breath deeply and relax my mind and body. My mind is relaxed in my body. My body loves my brain.

My lungs function perfectly. I am as in a lovely house in my body. Welcoming warm house. There is blissful energy in my mind right now. I am connected with lovely thoughts energy. My brain is happy. My heart is happy. My liver is happy. My stomach is happy. My body is happy. My body is content. There is a lovely grace that surrounds my body at all times. I feel protected. My body is safe and protected. There is so much love for my body in this world, here on Earth. My body is connected in a deep, kind way with the centre of the Earth. With that warm, healing energy. MY BODY IS AT PEACE. MY BODY IS SAFE. I CAN RELAX MY MIND. ALL IS WELL.

I CAN RELAX MY BODY. ALL IS SAFE. I LOVE MY BODY AND MY BODY LOVES ME. I AM GRATEFUL FOR MY BODY AND MY BODY IS GRATEFUL FOR ME. THANK YOU MY BODY. Thank you. I LOVE YOU.

Positive Journaling for Mental Health

My brain loves my heart and my heart loves my brain. They are good kind friends with each other. They listen to each other, they depend on each other. Such a bliss. Such a blessing. My thoughts sustain the people around me. I always know how to motivate me and my fiends. I love my thoughts and I am grateful for positive thoughts. They feel better. And I treasure this.

How To Do Positive Journaling?

Positive journaling brings you more benefits when you do it in the morning. All you need to do is start writing on your computer or paper. Make sure you write only positive thoughts. The secret to writing your own positive affirmations is knowing a lot of positive words. You can inspire yourself from our list of positive words.

How to Use Journaling for Mental Health

How-to-Use-Journaling-for-Mental-Health

As teenagers, most of us kept diaries. We used to write what we were going through and then hide them somewhere safe. A diary was the only place we could confess our fears and struggles without being judged or punished by anyone.

It really felt good getting all of those thoughts and emotions out of your chest and down on paper. Everything seemed clearer after performing this exercise.

Most of us stopped using diaries when we reached adulthood. As an adult, you are faced with struggles on a daily basis which may result in stress, anxiety and depression. Journaling is as important today as it were during your teenage years.

In fact, it is much more important for you to start doing it now especially if you have children. If you are stressed or depressed, your children will definitely be affected.

Journaling helps you gain control of your emotions. It improves your mental health. Today, we are going to discuss how to journal for mental health. But first, let’s understand effective journaling and its benefits.

Effective Journaling Defined

Effective journaling is a practice that helps you achieve your goals or improve the quality of your life. Every person has different perspectives and expectations when it comes to journaling. However, the effects are always positive.

 Journaling helps in clearing the mind and making crucial connections between thoughts, emotions and behaviors. Mental illness is also reduced drastically. You might be asking yourself how a piece of paper and a pen can impact your mental health. It is surprising that such a simple practice does work. Especially for those people struggling with mental illness.

Journaling uses both the left brain and the right brain. It requires an individual to use the logical left side of the brain. While the lefts side is occupied, the right side which is normally the creative and emotional side is given the freedom to play and wonder. Journaling enhances and expands your creativity which makes a huge difference in your life.

Benefits of Journaling

Journaling or writing in an expressive way boosts the mood of individuals, enhances a sense of well-being, reduces the symptoms of depression before a crucial event such as an exam or job interview, reduces avoidance and intrusion symptoms and improves memory.

Journaling is really beneficial to those with a history of trauma or PTSD. Creative writing enhances mental health by guiding a person to face his or her inhibited feelings. It helps him or her analyze difficult or painful events and compose a clear narrative about his or her experience.

For those without traumatic experiences, writing is still beneficial to their mental health. Writing can make you aware of sneaky unhealthy thought patterns and behaviors before they take control of you. It helps in putting things in proper perspective. In fact, writing helps in shifting from a negative mindset to a positive one thus improving your self-esteem.

For journaling to impact your mental health positively, you need to have an appropriate method in place. Simply writing words on a page may feel wonderful at the moment but there is little proof that it will enhance your well-being and decrease your depression symptoms.

Journaling Effectively for Mental Health

The following tips will ensure your journaling or expressive writing is comprehensive and constructive thus beneficial to your mental health:

  • Write in a personalized space that has no distractions
  • Write at least three times in a day
  • After writing, give yourself enough time to reflect
  • If you are journaling to overcome trauma, you do not have to write about the traumatic event. Write what you are feeling at the moment.
  • Structure your writing the way you want.
  • Your journal is private. It belongs to you – not your therapist, spouse, family or friends. You can always discuss your experience with your therapist.

The Center of Journal Therapy has an effective journaling guideline that can help you improve your mental health. When you are journaling, keep in mind this simple acronym: WRITE

  • W – What are you writing about? Think of your thoughts and feelings and what is going on in your life right now. Think of your goals and what you are trying to avoid. Write it down on paper.
  • R – Reflect or review. Take a moment and be still. Breath calmly and focus. In this step, mindfulness or meditation is important. When writing, focus on the present moment with sentences such as “Today…”, “In this moment…” Start your sentences with “I” statements such as “I think…”, “I feel…”
  • I – Investigate your thoughts and emotions through writing. Just keep writing. If you feel you have written everything or your mind starts wandering, take a moment and reflect. Meditate. Or read what you have written and keep on writing.
  • T – Time yourself. Write for at least five minutes or whatever time your therapist has advised you. Write your start time and the projected end time at the top of your page. Set an alarm or timer.
  • E – Exit in a strategic way with introspection. Go through what you have written and take a moment to review and reflect. Sum up everything in one or two sentences. Start with statements like, “As I read this, I feel…”, “I am aware of…” If you have an action plan or a series of steps to follow, write them down.

The Science Behind Journaling or Expressive Writing

The outcomes of journal writing are evident across the world. Journaling is very effective in helping people identify and accept their thoughts and emotions, manage stress and reduce or eliminate the symptoms of mental illness.

It has been revealed that journaling affects physical well-being. Michael Grothaus, an avid writer and journalist notes that journaling strengthens the immune system, lowers blood pressure, improves the quality of your sleep and keeps you healthier in general.

There are other benefits for people struggling with mental issues.

Journaling Can Help You Manage Depression

Journaling is an effective tool in helping a person manage his or her depressive symptoms. Keep in mind that journaling is not a substitute for professional help especially when depression is severe. However, it can be used together with various forms of therapy treatment.

Journal writing has proved to manage depression in the following ways:

  • Journal writing reduces depression symptoms in women who are struggling with the effects of intimate partner violence.
  • Writing a journal is as effective as cognitive behavioral therapy when it comes to reducing depression symptoms in adolescents.
  • In some cases, expressive writing may not decrease the frequency of intrusive thoughts in depressed people but it can moderate depressive symptoms hence reduce the symptoms.
  • Journaling can reduce brooding and rumination among college students. Brooding and rumination are the biggest factors of depressive symptoms.
  • Individuals diagnosed with Major Depressive Disorder reported lower depression scores after only 3 days of journal writing, twenty minutes every day.

Journal writing gives them an avenue to release negative thoughts and emotions and create a positive state of mind which ultimately leads to a sense of well-being.

Journaling and Anxiety

Journaling is well-suited to help you deal with anxiety. It always has positive outcomes. Barbara Markway, a popular psychologist says that there is no better way to understand your thoughts and emotions than to write them down. To address any problem, you have to know what it is first. Journaling is tool that helps in identifying the problem and getting it out.

Expressive writing positively affects your anxiety through:

  • Clearing and calming the mind.
  • Releasing negative feelings and stress.
  • Releasing negative thoughts.
  • Enabling you to explore your experiences with anxiety.
  • Helping you understand your successes and struggles.
  • Enhancing self-awareness and understanding about your triggers.
  • Tracking the progress of your treatment.

Journaling has helped students suffering from anxiety by improving their engagement and enhancing meaning in the classroom.     

Journaling and Stress Management

Journaling is great tool for anyone who wants to manage his or her stress to prevent it from pushing him or her to anxiety and depression. Keeping a journal will help you understand your emotions, connect thoughts and experiences and release tension. Additionally, it can help you do away with sources of stress to reach your goals.

Journaling can help you manage stress through:

  • Improving the functions of your mind.
  • Decreasing or eliminating several health conditions.
  • Strengthening the immune system.
  • Proper planning through considering several possible outcomes of a situation.  
  • Decreasing rumination while enhancing action.

Journaling and Recovery

Journaling can help you heal fast regardless of the event, disorder or habit you are struggling with.

If you are struggling with the effects of trauma, expressive writing will enable you to see the good side of life. It can change your perspective and help you discover the advantages of the trauma you are experiencing which ultimately reduces severe symptoms that come with trauma.

If you are struggling with an eating disorder, journal writing can be a source of your healing and recovery. Keeping a journal will help you stop avoiding issues and instead confront them head on.

If you are grappling with a psychiatric condition, expressive writing can help you understand your thoughts and stop worrying over them. This will ultimately free up your mind to cope with stress and manage your feelings.

One of the most traumatic events is the death of a loved one. Journaling can help you deal with this as well. Expressive writing will give you a chance to think about the loss and reduce severe symptoms that come with grief. This works even for children dealing with the loss of a loved one.

To fully recover, journaling is an important exercise because it allows you to write your thoughts, emotions and emotions. Doing this maintains and solidifies your identity. It gives you a chance to reflect on your experiences and rediscover yourself.

When You Have No Idea What to Write About

Some days, you will simply have no idea what to write about. You should not put your journal away if this is the case. Here are a few suggestions:

  • Describe an experience – Sometimes, all you can do to start writing is describing what you worked on today or what you thought about. You will definitely have more to say than you thought.
  • Affirmation – When you have run out of ideas and your self-esteem is low, write affirmations such as, “I like myself” or “I am a great writer.” After this exercise, you will find something to write about and at the same time, boost your confidence and enhance your well-being.
  • Gratitude – Writing with gratitude works like magic. Write about the people and everything in your life that you are grateful for. Gratitude will help you get ideas to write on and enhance your well-being.
  • Self-Analysis – Ask yourself deep questions such as “Who am I?”, “What did I do right today?” and “What will I do differently next time?” Once you answer these questions, ideas will start flowing in your mind.

Conclusion

Journaling has many positive outcomes for everyone. However, it has its negative side such as dragging up memories that you forgot, overwhelming emotions and pushing you into introspectiveness. The good news is that its benefits far outweigh the disadvantages.

Journaling can help you manage stress, anxiety and depression. It is a tool that can improve your mental health. And you do not need to be a terrific writer to write down your thoughts and emotions. If you need help to process all your thoughts and emotions that can arise from journaling, try speaking to a licensed therapist.

Remember, your journal is private. Keep it somewhere safe after use. And write every single day.    

About the Author

Tiffany Harper is an experienced writer from New York (USA) and an extremely active woman. She began her career as a journalist, now she works as a consultant with professional essay writers, essay writing service uk, UK Assignment Holic, makes researches for rush essay, Essay Mama writing service, and UK Assignment Holic. Also, Tiffany works as a special mentor with RushMyEssay, BestEssay, boom essays reviews, AustralianWritings, mostly in wellness and healthy lifestyle area. She gets inspiration for writing from travels and meeting new people, feel free to contact her on Twitter.

Positive Words Research – How to Use Journaling for Mental Health

6 Steps for Creating Good Habits

habits

Have you ever taken a step back and counted all your good habits? It’s a valuable exercise that can help boost your confidence and inspire positive feelings. In a lot of ways, it’s similar to gratitude journaling. First, be grateful for your good habits, and then work to create new ones.

1. Identify problem areas

The most productive place to start creating good habits is in replacing bad ones. For example, let’s say you’re drinking too much alcohol. Before you can replace that bad habit, you must admit that it’s an area of your life that needs to be changed. Accept you have a problem with addiction and plan your next steps. This step works for virtually any problem area. Stressed? Identify the causes of stress, and you can figure out how to eliminate them.

2. Brainstorm ideas to create good habits

If you don’t know how to replace your bad habits with good ones, that’s ok. It’s ok to ask for help. Talk to people you trust and come up with productive ideas. If you need help quitting a bad habit, this is the time to do so.

good habits

3. Pick a tangible goal

Maybe you plan to lose 10 pounds, exercise three times a week or to dedicate more hours to a passion project. It should be something that will take at least 10 weeks to accomplish. Experts say this is how long it takes to form new habits. Whatever your goal, be specific and write it down.

4. Don your positivity cap

Think about your good habits in terms of cans instead of cannots. Instead of focusing on the things you’ll have to give up to reach your goals and form healthy habits, think about the things you’ll gain. For example, if you’re eating healthier, you may gain energy,health, and confidence. This is the time to get excited about the good habits that are on the horizon!

5. Have patience with yourself

Once you start your goal, you’ll feel amazing. You’ll feel like you’re on top of the world on the first day of your new habit. Unfortunately, old habits die hard, and they will try to creep back into your life. Don’t let them! Understand that these feelings are natural and keep doing what you’re doing. If you falter a bit, don’t beat yourself up. Just pick yourself up and get back to that good habit.

6. Count the days

When you’re having trouble sticking to your new habits, remind yourself that it’s only 70 days out of your life. It may be even less if you’ve been at this for a while. After about 70 days, the things you’ve been doing to reach your goal should be habits instead of chores. After your initial 70 days, you’ll barely have to think about doing these things that are good for your body and mind. But you don’t have to think about any of that. For now, just focus on getting to the end of your goal.

We create good habits in the same way that we create bad ones. Remember, a habit is just something you’re doing. Why not spend your time doing things that are positive and productive? If you do, your thoughts will naturally shift to become more positive too!

Author’s Bio:

Trevor is a freelance writer and recovering addict & alcoholic who’s been clean and sober for over 5 years. Since his recovery began, he has enjoyed using his talent for words to help spread treatment resources and addiction awareness. In his free time, you can find him working with recovering addicts or outside enjoying about any type of fitness activity imaginable.

Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.