Any college student can say they follow a routine. A routine can include attending class, going to work, participating in after-school activities or attending family and friend gatherings. Yet we often blink to blink again, and it’s a new day. All without reflecting on our day because we’re traveling through the motions. Monday rolls in for Friday to roll in later, and suddenly it’s the end of the week.
Sometimes it feels like time flies by, and no one can recall what their week was like. There certainly are solutions for self reflection and the days passing by. One being journaling.
Now, before you roll your eyes or grunt because everyone says “Journaling will make you feel better,” or “Write your feelings out.” I have to say it took me a while before I could enjoy journaling.
In most cases, journaling is viewed as a very cookie-cutter structure. People reply with, “I never know what to write,” or “It’s not going to do anything.” While Negative Nancy is correct, the words on the page aren’t meant to solve your problems and make them disappear; the goal is to help one process emotions, reduce stress and, most importantly, boost self-awareness.
What is journaling?
Considering this article is meant to encourage college students to journal for overall better health, it’s important to remember there’s no single “right” way to do it.
Most of us have convinced ourselves that the “perfect notebook” is necessary to begin journaling. In addition to needing the “perfect pen,” these materials are a rite of passage. However, it doesn’t need to be anything fancy or new to begin writing, but having a journal you feel connected to does encourage future journaling.
While there are various approaches to journaling, like writing a poem, adding drawings, cut-outs or scraps you can glue, I suggest writing with a mixture of reflection and gratitude. Maybe you can start by explaining your day, including funny or weird interactions, the meals you ate, summer and graduation plans, and even random thoughts. Honestly, the list is endless because there are no rules when it comes to journaling.
And trust me, the more you journal, the easier it is to envision ideas for page designing, especially if you let your creativity take over.
How can journaling reduce stress?
College students are far from home, and some are even first-years learning to live independently. In a community where students repeat routines, it’s easy for those who go unnoticed to fall through the cracks. They aren’t just far from home, but also from their support system. Most people don’t have someone they can talk to about hard topics like academic challenges, financial burdens, forming friendships and exploring their identity.
According to the University of Rochester Medicine, journaling can improve mood by prioritizing problems, fears and concerns; tracking symptoms day to day to recognize triggers; encouraging positive self-talk; and identifying negative thoughts and behaviors.
In addition to health improvements, journaling boosts emotional intelligence, critical thinking skills, and strengthens communication and writing skills.
Essentially, a journal gives you a place to vent and unpack the weight of the day, so it doesn’t keep weighing on you.
How to start journaling?
Make journaling a part of your routine, not a chore!
This is optional, but some people suggest using a timer. If you’re starting, try writing about your day for one to two minutes.
It doesn’t have to be a physical journal; it could be a blank document on your laptop or a note-taking app on your phone. Some even suggest a voice-to-text app that can transcribe your words.
Setting a specific time to journal can add pressure, but if you like routines and journaling, you can journal at the same time every day. Either journal when you wake up, before you go to sleep or during your lunch break. Maybe you can’t journal every day, but you can weekly, or as needed. Again, there are no rules when it comes to journaling, but having a specific time designated encourages future journaling.
Seek prompts to help you explore your feelings. This is where most people get stuck, as they don’t know what to write. Here are a few helpful prompts to start with: What is stressing me out today? What am I grateful for? What is one thing I need to let go of?
Common misconceptions and practical tips for consistency
One thing most people forget is that your journal isn’t being graded based on grammar. You don’t have to be a writer; you just have to write. Even a simple entry will benefit you in the long run.
Many say they don’t have time to journal or they forget. Next time you’re scrolling, think about the five minutes you could spend journaling.
I believe the more you journal, the easier it is to be drawn back to it because you can see your progress. You can reread passages of what you did three weeks ago and what you were looking forward to the next week.
The biggest takeaway from my journaling experience is that once you write out your problems, wait a couple of days. The journal seems to carry the weight of those problems while the weight is minimized for you.
