Coping with mental health issues through creative journaling

by Angelica Sunga / September 7, 2020

There has been a spike in the number of Filipinos who are facing mental health issues during the pandemic. Bernard Argamosa, a psychiatrist from the National Center for Mental Health, reported that they receive a significantly higher number of calls now than before the lockdown.

To help address this concern, psychiatrists and therapists offer counseling, provide medical prescriptions, and even recommend activities like journaling. Andrea Martinez, a therapist and an Assistant Professor at the Department of Behavioral Science in UP Manila, said that doing personal journals can help manage mental health problems.

“Since the overall goal of most mental health interventions such as therapy and counselling is to facilitate self-discovery and self-awareness of individuals, it is usually recommended to keep a journal of thoughts and feelings. It helps [people] be aware of their feelings and thoughts, monitor their [reactions] to trigger situations, and potentially control their negative emotions by self-reflection,” explained Martinez in a phone interview with The Red Circle.

One of Martinez’s patients shared her experience on the activity, “Journaling greatly helped me in dealing with my mental health problem. It gives me a chance to reflect on my days, and how I felt during those days. I also learned to handle my grief. It’s been a month now since I started doing this, and I felt a lot better.”

There are a lot of journaling prompts to try including creative journaling. Aside from writing down your thoughts and feelings, this journaling process allows you to include photos, drawings, clips, paintings, and quotes, all the more to help you better express yourself. Think creative journaling is something you want to explore? Here are the six journaling prompts that you can try:

Art Journal

Pour your heart into art. Soothe yourself and squeeze your creative juices by doing this art journaling prompt. Instead of writing your feelings and thoughts, you can express them by doing doodles, paintings, and drawings. This way, your focus will be on your creation and it will allow you to set aside the stress that you feel. You can also try Zen Doodling if you’re into drawing patterns and Zentangles, and create a work of art that embodies your mood or even your state of mind.

Scrapbook Journal

Create your own memento or inspiration board by simply putting your favorite photos, cutting out quotations from old magazines/books or anything that you find interesting and inspiring, and sticking them to your journal. You can look back on this journal of yours whenever you feel uninspired. Resourcefulness is the key for this journaling prompt.

Gratitude Journal

Build a grateful heart and reflect on the things that you are thankful for. From your blessings and wins to your appreciating your family and friends, there is a great plethora of things to be grateful for. When you list down these simple joys, it will certainly help you focus on the bright side.

Goal-setter/Planner type of Journal

Did you know that those who write down their goals and dreams on a regular basis are 42% more likely to achieve them than those who do not? What are you waiting for? Be a goal digger and try this planner type of journal and allow your visions, goals, and ideas to flow freely.

Bullet Journal

Got any bad habits to break? Try documenting your day and keep track of your schedules, develop positive habits, and keep your mood in check. This journaling prompt can also help you stay organized. Usually, bullet journals have pages with dot backgrounds to help you create uniform boxes and layouts and guide your handwriting. If you are a minimalist type of person, you should definitely try bullet journaling!

Mind Map Journal

Record your ideas and thoughts in a visual way. A mind map journal helps you identify the root of your feelings, either positive or negative, and pinpoint your triggers. That way, you can control how you react or feel about something better. This can also help you be proactive and calm.

Psychiatrists and psychologists are not just suggesting to do journaling, but they themselves are also practicing this kind of habit. The father of psychoanalysis, Sigmund Freud, for example, kept a journal for himself and wrote about his family and friends that interweaved with his life and works.

“I suppose many mental health practitioners are also into the habit of journaling. [Mine] is in a letter form — I pour out everything on that and at the same time embracing the emotions I was feeling at the moment. But, I don’t send [out] these letters. I just keep them hidden in my personal files. I find it quite therapeutic and liberating at the same time,” Dr. Martinez shared.

The benefits of having a personal journal are undeniably helpful. However, it should be coupled with other helpful techniques in managing mental health problems such as relaxation and deep breathing, and possibly counselling and therapy. Nonetheless, feel free to try out any of these journaling prompts. Who knows? You may just find the peace you’ve been looking for.

If you are struggling with your problems and need someone to talk to, feel free to call Hopeline PH through the following numbers:

• 0917-558-4673 (Globe)
• 0918-873-4673 (Smart)
• 02-88044673 (PLDT)
• 2919 (toll-free for Globe and TM)

You can also call the Department of Health’s National Care for Mental Health:

• 0917-899-8727
• 989-8727