I never thought I’d be the sort of person to keep a journal. It seemed like one of those things that sounds nice in theory but doesn’t fit into the chaos of everyday life. That changed when I began my training as a counsellor. Journalling became a requirement, and what started as a task on my to-do list has turned into a lifeline. There are days when the words flow effortlessly, and others when I’m staring at a blank page, unsure where to start. But no matter how difficult it feels, the act of writing has helped me make sense of my thoughts, find patterns in my emotions, and process challenges in a way that feels tangible.
Working in healthcare, I can’t help but think about how transformative journalling could be for others in the field. Whether you’re a nurse, a registered manager, or in another vital role, the physical and emotional demands of the job can take their toll. Prioritising your well-being is essential, and journalling is a simple yet powerful way to care for your mental health.
What Is Journalling?
Journalling is the simple act of writing down your thoughts, feelings, and experiences. At its core, it’s a way to process what’s on your mind and gain clarity. There are no rules – it can be a few scribbled lines in a notebook, a stream-of-consciousness entry, a picture or diagram, or even a more structured reflection on specific moments. The beauty of journalling lies in its flexibility. You write for yourself, free from judgment or censorship.
Why Is Journalling Good for You?
Studies have shown that expressive writing can have a positive impact on mental and physical health, particularly for those in high-stress roles like healthcare.
Research published in American Nurse Today highlighted that journalling promotes self-awareness, emotional regulation, and even improves critical-thinking skills. Additionally, a study featured in the National Institutes of Health’s database found that expressive writing significantly improves psychological adjustment for healthcare workers, helping them manage stress and process their experiences (source). Similarly, research by Francis and Pennebaker demonstrated that writing about emotionally distressing situations reduces stress, improves mood, and decreases absenteeism. These findings align with insights from the journal article ‘Journaling: A Valuable Tool for Registered Nurses,’ which also noted its ability to decrease compassion fatigue and enhance emotional clarity (source).
The benefits are clear:
- Reduced Burnout: Journalling allows you to offload your worries, reducing the risk of compassion fatigue.
- Improved Emotional Well-Being: Writing about your feelings fosters insight and self-compassion.
- Enhanced Decision-Making: Reflecting on past experiences can help you approach future challenges with greater clarity.
- Better Physical Health: Journalling has been linked to lower blood pressure and improved immune function.
Journalling Prompts for Healthcare Workers
If you’re not sure where to begin, these prompts might help:
- Reflect on Your Day:
- What was the most rewarding part of your day?
- Did anything feel particularly challenging, and how did you handle it?
- What’s one thing you’re proud of achieving today?
- Process Emotions:
- How are you feeling right now? Why?
- Did you experience any moments of frustration or joy today?
- What emotions came up for you while caring for patients or managing your team?
- Celebrate Small Wins:
- What went well this week, no matter how small?
- Who made your day a little brighter, and how?
- Set Intentions:
- What would you like to focus on tomorrow?
- How can you support your well-being in the coming week?
- What’s one thing you’d like to improve in your work or personal life?
- Self-Care Reflections:
- What did you do today to take care of yourself?
- Is there anything you’d like to do more (or less) of to support your health?
- What’s one thing you’re grateful for today?
How to Start Your Journalling Practice
If you’re new to journalling, keep it simple. Choose a medium that feels right for you – whether that’s a traditional notebook, a laptop, a dedicated nursing journal (this one is lovely) or even a journalling app. For me, I really want to enjoy the free process of journalling so I choose an artist’s sketchpad without lines and use different coloured pens to write/doodle/scribble. Set aside a few minutes each day or week, and don’t worry about grammar or structure. Remember, this is for you and no-one else.
Reflecting on what you’ve written can also deepen the practice. Ask yourself questions like: What did I learn from this experience? What would I do differently next time? Over time, you might notice how journalling helps you feel lighter, more focused, and better equipped to handle the ups and downs of healthcare work.
Final Thoughts
Journalling has become an important part of my routine, and I’ve seen how beneficial it can be for processing emotions and managing stress. For healthcare workers, who give so much of themselves to others, it’s a simple yet transformative tool. Why not give it a try? You might just find that a few minutes with a pen and paper can make all the difference.
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