DiveThru is a mental wellbeing app that helps you take charge of your mental wellbeing. Harnessing the power of guided journaling exercises, we help you take charge of your mental wellbeing.
Feeling alone is the worst. When we struggle with our mental wellbeing sometimes that is all we feel—alone and isolated. At DiveThru, we understand that sentiment—seriously, we have been there too! And we are going to show you that you are definitely not on your own, with 15 mental health quotes from celebrities who get it.
It’s important to remember that mental health does not discriminate. 1 in 5 adults across all races, ethnicities, and genders will struggle with mental health in their lifetime. That’s a lot of people diving thru the same stuff—and you bet that also includes the celebrities we look up to so often. Even with the glamour of haute couture, red carpet appearances and hit singles, celebrities are seriously impacted by mental health challenges. They too struggle with loving themselves, especially while the media keeps them in a constant state of comparison to others.
We know we have a long way to go before mental health is no longer stigmatized.
*Trust, we are working on it.*
But let’s take a quick moment to acknowledge how far the conversation has come.
We have gathered some mental health quotes from celebrities to show you that you are not alone. These quotes also have some great messages that may help as you take charge of your mental wellbeing.
Your friends, family, or coworkers could be working on their mental wellbeing as well and can understand what you are going through. But just in case they’re not quite ready to talk about their challenges with you yet, let’s take a look at these celebrities who are ready for the conversation:
Demi Lovato
“It’s something that’s extremely common, one in five adults has a mental illness, so basically everyone is essentially connected to this problem and this epidemic.”
Emma Stone
“What I would tell kids going through anxiety, which I have and can relate to, is that you’re so normal. Everyone experiences a version of anxiety or worry in their lives, and maybe we go through it in a different or more intense way for longer periods of time, but there’s nothing wrong with you. To be a sensitive person that cares a lot, that takes things in in a deep way is actually part of what makes you amazing… I wouldn’t trade it for the world, even when there are really hard times. Don’t ever feel like you’re a weirdo for it because we’re all weirdos.”
The Rock
“I found that with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it.”
Lana Condor
“You can get nervous and be like, ‘oh my god, someone’s not going to like me, I’m going to say something that’s wrong, I’m going to do something that’s wrong, I’m afraid someone’s going to look at me funny or they don’t think my life is cool. Then I realized it’s just, it’s anxiety and I think it’s something we all go through.”
Cara Delevigne
“I was so ashamed of how I felt because I had such a privileged upbringing. I’m very lucky. But I had depression. I had moments where I didn’t want to carry on living. But then the guilt of feeling that way and not being able to tell anyone because I shouldn’t feel that way just left me feeling blame and guilt.”
Jonathan Van Ness
“When we’re able to share with someone who we do feel safe with, we can realize that these things that are happening to us don’t make us unloveable and aren’t anything to have as a huge secret and don’t make our future dark and dreary. Actually, we have a really gorgeous future and we deserve love and safety.”
Serena Williams
“I just was in a funk. Mostly, I felt like I was not a good mom. I read several articles that said postpartum emotions can last up to 3 years if not dealt with. And I like communication best. Talking things through with my sisters, my friends, let me know that my feelings are totally normal. It’s totally normal to feel like I’m not doing enough for my baby.”
Adele
“I can slip in and out of depression quite easily. I had really bad postpartum depression after I had my son. It frightened me and I didn’t talk to anyone about it. I was very reluctant…Four of my friends felt the same way I did, and everyone was too embarrassed to talk about it.”
Lili Reinhart
“You are the one thing in this world, above all other things, that you must never give up on. When I was in middle school, I was struggling with severe anxiety and depression and the help and support I received from my family and a therapist saved my life. Asking for help is the first step. You are more precious to this world than you’ll ever know.”
Camila Mendes
“I just started seeing a therapist, and I’m super stoked about it. It’s something I’ve been wanting to do for a long time and considering how much my life has changed this year, I thought it was about time I check in with myself.”
Michelle Obama
“Sadly, too often, the stigma around mental health prevents people who need help from seeking it. But that simply doesn’t make any sense. Whether an illness affects your heart, your arm or your brain, it’s still an illness, and there shouldn’t be any distinction…we should make it clear that getting help isn’t a sign of weakness — it’s a sign of strength — and we should ensure that people can get the treatment they need.”
Kristen Bell
“For me, depression is not sadness. It’s not having a bad day and needing a hug. It gave me a complete and utter sense of isolation and loneliness. It’s debilitation was all-consuming, and it shut down my mental circuit board. I felt worthless, like I had nothing to offer, like I was a failure. Now, after seeking help, I can see that those thoughts, of course, couldn’t have been more wrong…There’s nothing weak about struggling with mental illness.”
Lizzo
“I finally realized that owning up to your vulnerabilities is a form of strength. And making the choice to go to therapy is a form of strength.”
Meghan Markle
“We just need to be kinder to ourselves. If we treated ourselves the way we treat our best friend, can you imagine how much better off we would be?”
Lady Gaga
“I’ve been searching for ways to heal myself, and I’ve found that kindness is the best way.”
Hopefully these mental health quotes have helped show you that you are not alone and given you some important ideas to remember as you work on your mental wellbeing.
What are your tips for feeling less alone in this crazy world? Do you have a favourite quote that helps with your mental wellbeing? Let us know in the comments!
Remember that time we all used to be able to see one another and could freely hit up our favourite brunch spots? Oh, how times have changed. Thanks to this pandemic, life looks a whole lot different these days. And, it’s fucking hard. For a lot of us, our mental health during COVID-19 is struggling.
And, we get it. Shit, DiveThru was created because our founder had a panic attack on an airplane that resulted in a 38-hour drive across the country.
So, we really really really get it – and that’s why we’re here to help you and your mental wellbeing.
We teamed up with some amazing mental health professionals to put together a guide that will help you as you navigate this difficult, confusing and overwhelming time.
Here’s what we cover in this guide:
10 ways to cope with pandemic related anxiety
3 guidelines for coping with the news through this time
3 tips for managing the isolation and feeling lonely
5 ways to care for your mental wellbeing every day
How to support those working on the front lines
How to support your family & friends through this time
Resources to support your mental wellbeing
Before diving thru all of our recommendations, we want you to know that whatever you’re experiencing is valid. Taking care of your mental health during COVID-19 is gonna look a little different than it looked in 2019. This is new for all of us, and we all process things differently. Whatever you’re feeling, this guide is here to help you in whatever way you need.
So, let’s DiveThru!
10 Ways to Cope with Coronavirus Related Anxiety
Anxiety right now is normal. Overwhelm right now is normal. Panic right now is normal. Hitting that pandemic wall after more than a year of a global virus changing your way of life is normal. But you don’t have to be completely consumed by these emotions.
Here’s how we recommend coping:
Tip #1: Understand That You’re Not Alone
It doesn’t matter who you are or where you are in the world, we’re all together in this together (cue that High School Musical number). While knowing we’re in this together doesn’t change what we’re facing, it can ease some of the anxiety you may be experiencing.
Tip #2: Talk It Out
No one should ever be an island, especially when we’re faced with social distancing and isolation. Thanks to the worldwide web, we have a ton of tools at our disposal these days like Zoom, FaceTime, WhatsApp and more. Use them to reach out to those people who can provide you with the love and support you need.
Tip #3: Journal It Out
Journalling is an incredibly powerful tool that can help you to creatively unload the stress, tension and worry in a safe and non-judgemental way. Best of all, it’s free. Pick up your pen, grab a notebook and get writing.
If you’re unsure of where to start, we recommend checking out theDiveThru app! We’ve added numerous journaling exercises related to what we’re all going through, including Caring for Your COVID Anxiety, Coping With Being Laid Off, and Processing The News. You’ll also find a free course in the app, Navigating Life in a Pandemic! We created this course with DiveThru Therapist Simone Saunders to help anyone who needs to process the lessons of the pandemic and figure out what their life will look like post-pandemic.
Interested in learning more about journaling? Check out our comprehensive guide to journaling.
Tip #4: Move Your Body
We are not here for the rhetoric shaming you into working out. That’s not what we’re all about. However, moving your body can be an excellent way to cope with anxiety. So, whether you continue with your regular workouts, go for a walk, dance it out or do some yoga, getting your blood moving and those feel-good endorphins flowing can help alleviate some stress.
Tip #5: Take Medication, When Needed (and if Possible)
Medication saves lives and can be an absolute powerhouse of a tool during this time. If you’re on any kind of medication, ensure that you continue to take it regularly. If you have medication for emergencies, take it when needed.
If possible, ensure you have a supply at home that will last you for at least a couple of weeks until the worst of this situation has eased.
And remember, there is no shame in needing to take medication for your mental health. If that’s a tool in your toolbox, use it!
Tip #6: Get Phone-Free Time
We all want to stay informed at the moment so we know the latest about COVID-19. However, it’s easy to get sucked in, overwhelmed and feel more anxious when you’re being inundated with news, social media, and other digital noise. Make sure you put your phone down, at least for a while. Your brain will thank you.
Read a book, go for a walk, talk to someone, journal, learn to knit, do a puzzle, play a board game – whatever it is, take a moment away from Twitter. The memes will still be there when you get back.
Tip #7: Do Breathing Exercises
Your breath is always there for you. And, it’s a great tool that can help reduce your stress levels, calm your body and ensure that you don’t feel overwhelmed. Best part? Focusing on your breath for as little as 2 minutes can help!
Here’s our favourite exercise:
Breathe in for a count of 4
Hold your breath for a count of 4
Breathe out for a count of 4
And repeat for however long
Woosah, friends, woosah.
Tip #8: Get Clear on Your Finances
No one wants to talk about money at a time like this, but getting clear on your finances can do wonders for your mental health.
If you have the mental space to do so, take time to understand how the pandemic will personally affect you. Take note of how much you have in your bank, and create a plan that will help you get through.
While this tip might bring more stress at first, it will help quiet the financial-related stress you may be experiencing in the long run.
Tip #9: Prioritize Sleep
The longer you sleep, the less time you’ll feel cooped up…right? Right! While sleep is a great way to pass the time, it’s also hella important for your mental wellbeing. It will help lower your stress hormones, cope better with the uncertainty, stay positive and boost your immune system too.
So, get them Zs.
Tip #10: Maintain Any Type of Normalcy and Routine
Yes, making massive changes in the way we can work, shop, socialize and educate our kids certainly sucks. But if you can find any normalcy throughout it, it can help.
Create a schedule for yourself each day – even if all that’s on it is when you’ll eat and sleep. If you’re working from home, get dressed for the day. Schedule time to connect with friends. Make a plan for what books you want to read.
Do what you can to find some routine and rhythm throughout your day.
(Or, don’t. There’s a whole lot of talk out there about crushing your goals during this time. And honestly, we’re not here for it. Sure, you could write a book, or you could just give yourself space to feel how you’re feeling and rest. There’s a lot of uncertainty and your goals can wait.)
Now that we’ve covered different ways for you to cope with the anxiety you may be experiencing, let’s talk about the boundaries we encourage you to set around the news.
3 Guidelines for Coping with the News Through This Time
If you’re struggling with your mental health, the news can be especially stressful. However, with all of these updates that just seem to get worse, it’s harder than ever. Here’s how we recommend you prioritize your mental wellbeing while navigating the news:
Tip #1: Establish Boundaries (No Morning or Nighttime Scrolling)
Checking the news every second is only going to leave you feeling burnt out, exhausted and extremely anxious about what’s going on with the latest wave of COVID-19. Don’t check your phone first thing in the morning or last thing at night. By doing so, you’ll allow your day to start off on a more positive note and will give yourself mental space and get a more restful night’s sleep.
If there are important news updates, be mindful of the time and tune in then.
Tip #2: Ensure You’re Turning to Credible Sites
We hate to be those people, but fake news is truly everywhere. Dr. Kelly Vincent recommends tuning into only credible sources at this time (and always, let’s be honest).
Tip #3: Limit Social Commentary
Everyone has an opinion on everything that’s happening right now. Is the government doing the right thing? Is the vaccine safe? What’s with these variants? Is it all a conspiracy? Don’t get involved with this crap. By all means, connect with your friends, but don’t let yourself get into arguments or get too stressed.
While it’s more important than ever to stay in the know, it’s also more important than ever to establish certain guidelines around your news intake. By following these suggestions, you’ll be able to better handle everything you hear.
If a piece of news you read or watched has overwhelmed you, we put together a guided journaling exercise within theDiveThru app that will help you process the feelings you’re experiencing.
Aside from managing your anxiety and setting boundaries around the news, it’s normal to have feelings of loneliness pop up.
3 Tips for Managing the Isolation & Loneliness
Social distancing is one of the ways we’re going to try to beat this horrible virus. With the easing of lockdowns, then bringing them back in some places, or needing to quarantine, loneliness can become a big challenge. We’re a highly social species and need human contact to feel well. For now, we can learn to adapt our habits and feel OK. Here’s how we recommend navigating feelings of loneliness:
Tip #1: Stay Connected
When we can’t hang out face to face, we can still stay connected to our friends. Get in touch with those who might need your support, talk to friends online, hang out on video calls, take advantage of those group streaming events that are happening everywhere.
“Think about the things in common you have with friends and find creative ways to connect. For example, watch Netflix together via a Chrome extension, call a friend a day, create a connecting routine such as happy hour drinks via video, Taco Tuesdays via Facetime and so on.”
Tip #2: Go Outside!
Most places allow you to go outside, even with restrictions on gatherings. Whether you are allowed to get outdoors by yourself, or with a friend, it can certainly help! Getting out into the sunshine and getting fresh air will lift your spirits, keep your blood flowing and help you feel better.
So, walk your dog, go for a run, go on a biking adventure or go for a walk. Whatever you choose, it can help your mental health!
Tip #3: Join an Online Club or Take a Course
Always wanted to learn a new skill? Fancy tuning up your Afro Dance skills? Learning to crochet? Furthering your career with a spot of computer coding? Now is an excellent opportunity.
As we mentioned, we’re not here for the mentality that you should be crushing your goals right now, but if it feels good to you, why not expand your knowledge base!
Our founder, Sophie Gray, often talks about relearning French. Who knows, maybe after all of this is done, we’ll translate theDiveThru app to French!
5 Ways to Care for Your Mental Wellbeing Every Day
Life is tough right now. And again, whatever way you’re handling it is valid. As we touched on, there are things you can do for your mental wellbeing to mitigate the pandemic stress you’re facing.
Here are five great habits you can adopt right now to manage a little bit better:
Tip #1: Stick to Some Version of a Routine
Routines help us to feel safe, reduce stress and help add some structure into our lives. Keep getting up at the same time. Eat your meals at the same time. Workout at the same time.
As community psychologistCatriona Hall suggests, “Keep routine as best you can, get up, showered and dressed if you’re able. Eat well and keep your sleep pattern. Try and keep your mind occupied, don’t set unachievable goals – small things like watching a movie, reading an article or taking a bath.”
You heard her – go watch that movie!
Tip #2: Get Fresh Air
Throw those windows open or go for a walk! All that fresh air will make your home a healthier place to be, lift your spirits and help you feel more connected to the world.
Tip #3: Take Social Media Breaks
We mentioned it before, and we’ll mention it again… Don’t let yourself get sucked into social media right now. Give yourself regular breaks throughout the day as well as keeping social media strictly off-limits first thing in the morning and right before bed.
“Take breaks from the internet,” says community psychologistCatriona Hall. “It helps to be informed but we all need time to center ourselves. Panic is just as contagious as this virus. Avoid tabloids and clickbait looking to capture you with frightening or dramatized headlines.”
Tip #4: Maintain Personal Hygiene
Spending a whole day in pajamas can be therapeutic. And, if you can’t bring yourself to shower, that’s okay.
If you can, we do recommend it, though. Wash your hair, brush your teeth, do your laundry, put on something other than sweatpants.
As mentioned, any bit of normalcy during this time can be a huge help.
Tip #5: Journal, Journal, Journal!
By far, one of the best ways to relieve stress safely is by journaling. It doesn’t cost much, doesn’t take much effort and works miracles.
We also have a great new course in the DiveThru app all about dealing with the many challenges and changes that come with COVID-19 life. In “Navigating Life in a Pandemic,” therapist Simone Saunders will explain the complicated emotions we’re all going through, the concept of collective trauma, and some exercises to help you handle the stress that comes with an uncertain future. Check it out and get your pandemic mental health in check!
How to Support Our First Line of Support Workers
Now that we’ve shared tips and tricks for you to support yourself and your mental health during COVID-19, let’s focus on others. Support workers are being challenged right now as they try to provide their help, support, and services to those of us who need it the most. They’re bound to be feeling the pandemic fatigue and dealing with intense stress. Let’s make it easier for them to continue to do this life-altering stuff.
Here are a few ways we can support them during this time:
Tip #1: Get Vaccinated
There’s a lot of information out there about the vaccine. We understand that for some people, it’s been developed too fast, not tested enough, and getting vaccinated is not in their plan. Too many uncertainties!
Please consider getting vaccinated. We know that it’s a big decision, so follow the science, read research-backed resources, and trust your doctor. Try to stay away from social media “experts” and look for people with real credentials. Talk to a vaccinated person that you trust and ask why they got it. Have an open and honest discussion about why you’re unsure about getting it.
If you are vaccinated and want to talk to someone you know about why you think they should get vaccinated, remember to approach the topic with empathy and understanding. This pandemic has taken such a massive toll on everyone and there are a lot of heightened emotions. Let’s actually talk, let’s work through it together, and let’s remember, we’re all just people living through – we’re so sorry to have to use this word – an unprecedented time. So let’s all try to understand one another right now.
Tip #2: #StayTheFHome
Be responsible and #staythefhome. By staying home and practicing social distancing, you’ll reduce your chances of contracting the virus and reduce the risk of those around you getting sick. Additionally, you’ll help lessen the burden on our health care workers who are putting themselves at risk every day.
Do them (and yourself and the world) a favour and #staythefhome.
Tip #3: Encourage Friends to Stay Home
We all have those friends who think they’re totally invincible. Don’t let them take risks. Remind them to stay at home, show them the COVID-19 statistics and encourage them to do the right thing.
Tip #4: Check In
Just as you feel stressed and overwhelmed, so do those who are tirelessly showing up to work every day to fight this virus or support essential businesses (think grocery stores).
Check in on your nurse friends.
Check in on your doctor friends.
Check in on your service workers.
Check in on your political friends.
Send a message to let them know you’re thinking of them and appreciate all that they’re doing for the world right now.
Tip #5: Ask How You Can Help
Those who are in hospitals, working in a grocery store and other similar positions are doing so much right now. PsychologistMallory Becker suggests you ask them what they need. She goes on to say “offer childcare, meals, self-care items, thank you cards, and shovel their driveway.”
At the end of the day, we’re all in this together. And, we can all help one another through this. We all have a role to play (even if it’s simply #stayingthefhome).
How to Support Your Family & Friends Through This Time
It’s not just us who need to take care of our mental health or those working the front lines. Our loved ones are struggling, too. Here’s how you can support them:
Tip #1: Check In
Be there for those you care about. Check in with them often. Ask them if they’re OK. Offer to help if they need it and actually mean it. Even though it’s just a small act on your part, the thought that someone is there for them is enough to make a big difference.
“Validate feelings of fear and anxiety,” says licensed PsychologistDr. Kelly Vincent, “Offer emotional support. Reach out to more vulnerable populations to see if you could help in any way.”
Tip #2: Ask First
Before you start discussing COVID-19, be mindful of how the other person is feeling. Ask them first if they’re in the right space to talk about it and be respectful and understanding if they’d prefer to talk about something else.
Tip #3: Listen
It’s easy to share our own fears and worries with others and forget to listen to the other person. They might be struggling and need your help. The only way you will know is if you slow down and listen.
Tip #4: Stay Away
As mentioned, it’s time to #staythefhome. If your local government has put in restrictions and measures due to a really high number of cases, please follow them. We know it’s been a hard 2 years fighting this thing (wow 2 years???) but we know that these measures help to flatten the curve and prevent our health care systems from being overloaded. Do your part to protect those around you, including the nurses and doctors in our hospitals.
Resources to Support Your Mental Wellbeing
There are times when we need to reach out to ask for help and that’s perfectly OK. Remember, we’re all in this together. Here are some excellent places you can get the help you need.
Resource #1: Crisis Counselling Line
There are text and call lines across the world that are designed to support people through times of crisis. You can find one that’s for your country by googling the name of your country and mental health crisis line.
Otherwise, for the United States, through theCrisis Hotline, you can text HOME to 741741and they will put you in touch with a counsellor.
There are numerous services worldwide that offer mental health services at a reduced rate. We recommend googling subsidized mental health services along with your country to find resources available for you.
Additionally, psychologists across the world are offering e-mental health services, like DiveThru’s own, Natalie ofRenew Wellness.
Resource #3: The Internet
While the internet can be a dark place, there’s also a ton of beautiful people in the world who are here to help you out when you most need it. Often a quick Google search is all you need to find help, support, and guidance when things get tough.
Resource #5: The DiveThru App
Journaling is a great practice that can help you express your fears and worries in a safe space. It’s free and simply requires a journal and a pen.
If you’re looking for a journaling resource, we do recommend checking out the DiveThru app. As mentioned, it’s free to download! You’ll also find a free course we’ve created to help everyone process this pandemic – look for Navigating Life in a Pandemic with DiveThru Therapist Simone Saunders.
In closing, please remember that we’re all in this together and whatever you’re facing is valid. And, although these are challenging times, by supporting each other, taking care of ourselves and staying positive, we will get through this.
Do you find yourself yearning to go home at the end of a long day just to see your dog? Gooooood! Here are 5 more reasons why you should be spending more time with your dog!
As dog owners, we naturally want to spend as much time with our precious pups as possible! No one can resist the puppy dog eyes, cute paws, and little noses of their furry friends.
But what if I gave you ANOTHER reason to hang out with your little (or big) ball of fluff? What if I told you that the time you spend with your dog is actually benefiting your health?
In this article, we’re highlighting 5 (more) reasons why you should be spending more time with your adorable pup AND how this can actually improve your mental health!
1. You can literally FEEL the love
Don’t feel ashamed to refer to your dog as your child anymore!
This hormone, called oxytocin, is said to release feelings of love and trust and has been fabulously referred to as “the love hormone” and “the cuddle chemical”.
So, next time you see your dog, gaze at their puppy dog eyes and literally feel the love!
Your dog is literally the only one of your friends that will give you a set of ears to vent to without saying a peep!
Talking to your dog can be extremely therapeutic and has a similar effect on your happiness and mental health as a journaling session.
Pouring your heart out to your furry friend is guaranteed to make you feel a bit better about whatever is troubling you and can also allow you to connect with them on a more personal level.
4. They get you outdoors
Dogs love being outdoors, and if you have a dog like the furry friends around DiveThru HQ, they’ll want you to take them out for walks and runs.
Do we really need to highlight the benefits of getting outside? Air and stuff, you know.
5. They make you laugh
Last, but especially not least…If there is anything that a dog does well, it is making you laugh.
It has been proven that laughing triggers the release of endorphins into the body, making you feel great! So, the next time your dog does something hilarious, appreciate that endorphin rush!
So there you have it! I’ve just given you 5 (more) reasons to spend as much time as you can with your dog!
The next time that you need help to calm your anxiety, feel like spilling your heart out, or just need a smile, please know that your furry friend is there to comfort you and that they can truly help you feel better.
Don’t have a dog? Don’t worry! Go spend some time at your local animal shelter visiting those adorable pooches! Borrow a friends dog. Volunteer at a doggy daycare. Or, swing by our offices – we have a pup or two you could cuddle.
You can’t read a blog or scroll through Instagram without someone talking about self care. When you look on social media, you’ll see sooo many different things to buy for self care that it can be kinda overwhelming! There’s epsom salts, face masks, essential oils, manicures, massages, and even subscription boxes that come with an assortment of self care items each and every month.
You can essentially buy millions of things that will help you take care of yourself!
It can be a lot, and honestly, quite disappointing. Plus, not everyone has that kind of disposable income!
Luckily, there are numerous ways you can take care of yourself that don’t require too much money! Taking care of yourself for the low, low price of free (or pretty cheap) just can’t be beat. Here are a handful of our faves:
1. Read Fiction
Whether you have been a lifelong fiction reader, or it’s never really been your thing, turning to fiction is a beautiful way to practice self-care.
Listen. Self-help books can be too much at times. Hearing from yet another source that you need to change something about yourself can get pretty exhausting! Fiction is a must needed break from alllll of that.
Not super into reading fiction? Have you tried Young Adult novels? Game. Changer. Or, if you feel you’ve grown out of the Young Adult section, the New Adult genre has so many great picks for the 20 to 30-somethings in all stages of life! Whatever you’re going through, there’s a book out there for you (btw, BookTok has some bomb recommendations).
Regardless of the genre of your fiction, reading can be a beautiful way to turn your mind off for a little while.
Best part? Reading is also an inexpensive way to take some time for self-care. While purchasing the books requires money, library cards in most places are free! And honestly, the library is so good. An underrated resource tbh. Go to your local library ASAP to see all the stuff they have to offer!
Bonus points… if Epsom salt baths are still your thing, try out reading your book as you soak! Just don’t drop it in the tub. Librarians tend to frown upon that sort of thing.
2. Journaling
Would we really be DiveThru if we didn’t mention journaling? As we talk about like alllll of the time, journaling is a simple and effective way to care for yourself.
While a lot of self-care practices are used as a way to distract ourselves, journaling helps you turn inward and see what the heck is up. We dig that.
Andddd it’s free! It costs $0 to get introspective with journaling, whether you use pen and paper, your iPhone notes or even the DiveThru app.
It’s hard to pretend that you’re fine all of the time. Life is tough, and it’s okay (and normal) to not be okay. A fantastic way to take care of yourself is by merely admitting you’re not okay. While it may sound simple, it takes a lot of courage to be able to recognize how you genuinely feel. Especially for those people who’ve been told that their feelings are a burden to others. You’re not a burden, your feelings are valid, and you deserve to get back to an okay place.
Whether you reach out to someone, turn to your journal, or look yourself in the mirror to simply say I’m not okay, it can be incredibly therapeutic.
4. Talk with Your Friends or Family About Your Emotions
As humans, we’re all just searching for connection – with ourselves and those around us. Talking to your friends and family about the way you feel can be a beautiful way to take care of yourself!
You may be in a place in your life where you’re out of touch with your family, and don’t have any close relationships. This can be a transformative period in your life for you to work on yourself! Because no matter what happens in life, you’ll always have you to rely on.
If you’re looking to make more connections, social media can be a tool to bring people together who are facing similar things. There are numerous support groups on Facebook or local meetups you can attend to connect with like-minded people.
We created our DiveThru Together Group on Facebook to create an online community of people who want to open up about their mental health in a safe space. Wanna come hang out? We’d love to see you in there. Add yourself here!
5. Take a Social Media Break
Remember the time where we weren’t always glued to our phones? When “doomscrolling” wasn’t even a term that existed? What did we do with our time??
While stresses and anxieties were a thing back then, we weren’t carrying around millions of people’s opinions in our pocket. Taking a break from social media can be a powerful way to take care of yourself. You don’t need to delete all your accounts, buy a cottage in the countryside, and live that dream cottagecore life (although that kinda sounds great). Even a break for a few days can be a good reset.
While these self-care practices are free, iwe’re not saying that taking a bath with rose petals and a diffuser going is wrong. Just remember that they’re just not the only ways you can care for yourself!
Now that you know what journaling is, the benefits, the answers to frequently asked questions as well as journaling prompts to get you started, let’s talk about how to set up your own journaling practice.
1. Pick Out a Beautiful Journal (or Not)
Whenever you’re looking to form a new habit, it’s essential to set yourself up for success. Some of us may thrive from journaling in a super cute journal. Unfortunately, it won’t be made of holly and have a phoenix feather at its core, but a beautiful journal that reflects your personality could be what we need to jump-start your practice.
Or, it couldn’t, and scrap paper is all you need. That’s cool, too.
2. Carve Out Time in Your Schedule (and Add It to Your Calendar)
We’re busy. You’re busy. Everyone’s busy.
While it’s essential to recognize that taking time for yourself is a privilege that not all of us can afford, it’s important to be intentional with that privilege. We make time for what we make time for. We’d probably have a lot more time if we didn’t watch hours’ worth of Brooklyn Nine-Nine reruns, but here we are.
If you can, carve out time in your schedule for journaling. Add it to your calendar. Set up reminders for yourself. Be proactive in starting a journaling practice so you can make it stick.
We all have motivations behind what we do. We watch reruns of Brooklyn Nine-Nine because it soothes our souls. We move our bodies because we love them (if your motives for exercise are a bit crueller than this reason, we have a Dive for that).
When it comes to sticking to your journaling practice, it’s crucial to establish your why. So, we’ll ask you… Why do you want to start a journaling practice?
4. Share Your Journey with Others
Starting any habit is hard. Starting a habit of eating ice cream every day is easier (and more delicious) than one surrounding journaling. For that reason, it’s important to share your journey with others. Here at DiveThru, we’re alllll about community. Seriously, it’s one of our core values. Why? Well because we get it. We all have stuff that we need to DiveThru, and that stuff can be messy. We so often feel alone in our journey, and we don’t want you to feel that way anymore.
Our DiveThru Together Community Group is all about connecting YOU with people who are journaling (and diving thru), too. Within the group, we laugh together, cry together, and do what we can to keep one another accountable. We’re also all about uplifting each other because it’s cool to be kind.
There’s an app for everything – including your journaling practice! While a lot of the journaling apps on the market get you to journal into the app, it’s best to find a hybrid.
Introducing: DiveThru.
DiveThru is a guided journaling app rooted in journaling therapy. For that reason, we get you to journal but ensure you do it in written form. This helps you truly reap the benefits associated with journaling. Don’t fret, you can still input your summaries into the app to review later and track your journey. You can also do quick check-ins throughout your day when you don’t have the chance to get a big journaling session in.
Starting something new can be scary. It’s normal to feel unsure and doubt if you’re doing anything right. Unlike piloting a hot air balloon for the first time (is that even what it’s called?!) or sitting down to interview for your dream job (you can’t see sweat stains on black shirts, right?), you have nothing to be afraid of when it comes to journaling. You realllyyyyy can’t do anything wrong. That said, if you want to get the most out of your journaling practice, there are tips that you can follow! Because we know you’re eager to DiveThru, here are our best journaling tips for those of you just starting to journal:
1. Ignore Spelling Mistakes
We live in a world that’s constantly correcting us. We take a wrong way on our commute, and Google Maps is there to remind us of our mistake. Social media is right there with the facts when you wrongly quote a source or say something you shouldn’t. Spell correct greets us daily with its little red line or forced correction! Hey, iPhone: NO ONE talks about ducks that often.
We have ample opportunities in our day-to-day lives to concern ourselves with grammar, punctuation and spelling errors… journaling is not one of them.
Constantly correcting spelling mistakes or getting hung up on the proper placement of commas really takes away from your journaling experience. During a hot and steamy journaling sesh, we’re often swept up in emotions, memories or ideas. By forcing ourselves to focus on spelling, we’re flow-blocking — as in, blocking ourselves from getting in a journaling flow.
Continually editing your journal entries isn’t the only way you can flow-block yourself. Allowing our judgmental selves to steer the journaling ship can negatively impact the incredible benefits associated with journaling.
You know that super judgy co-worker? The one who sits back in meetings, sneering at everyone, picking apart what everyone shares?
Don’t let yourself transform into that co-worker while journaling.
Allow yourself to write freely. Lay it all out! Write down the shit you have always been afraid of saying. Dish about your most secretive secrets and get real about your deepest insecurities. Get it all out there on the page.
This is easier said than done, we know. But being aware of your tendency to censor and judge yourself during your journaling sessions will help you break free from the habit.
3. Have Your Journal Close By
You never know when the mood to journal will strike! By keeping a journal close by, you’ll help yourself get in the habit of turning to your journaling when things come up. Here at DiveThru, whenever we’re facing a creative challenge, our team members turn to their journals. Yup, we truly practice what we preach! Which is why our journaling tips are da bomb.
You could go as far as keeping a private at-home journal and a work journal. Bring your work journal to work and keep your other one hidden away at home. Do whatever you need to feel comfortable about busting it out when the mood moves you.
Oh, btw, we have a journaling function in the DiveThru app with hundreds of free prompts to get your journal juices flowing! And we know your phone is with you at all times.
4. Keep Distractions Minimal
We’ve all tried to journal with TV on, only to get distracted by Tony Stark’s good looks. Wait, is that only our founder Sophie’s experience?! Uh… Well… This is awkward.
Regardless of your preference of Avengers, we know what it’s like to slowly look away from our journal and get swept up in whatever’s happening around us. For this reason, it’s vital to ensure you journal in a space or at a time where distractions are limited.
If you’re journaling in the morning or evening at home, turn off the TV or set yourself up in a private room away from whatever’s pulling your attention. If you’re at work, put your headphones on. Retreat to a vacant office. Put a sign on your cubicle that says you’re taking a moment.
Minimal distractions = best journal-flow = best results.
5. Prepare Your Mind Beforehand
While the TV can be the thing that is stealing your attention, your busy thoughts may also be sabotaging your journaling sesh. We cannot stress enough the importance of preparing your mind before journaling. It can be tough to transition from the busyness of life into the introspective place that journaling takes you. By dedicating as little as 3 minutes before your journaling session for introspection, you’re allowing your mind to get thoroughly swept up in whatever topic you’re journaling about. To do so, the first step is to take a mindfulness moment with a few breaths before each journaling session to tune into yourself.
While taking a few breaths before your session can prepare your mind, we recommend you take things a bit further! In the DiveThru app, we take you through a guided introspection piece before and after every journaling session. It helps get you into the headspace to journal and helps you reflect post-journaling session. You can check out the (free!) DiveThru app by clicking here!
Journaling Prompts for Beginners
As we said before, you really can’t mess journaling up. However, if you remember to let go of spell-checking yourself, leave the judgment at the door, keep a journal close by, shut that TV off, and prepare your mind beforehand, you’ll get the most out of your journaling practice.
Don’t know what to journal about? Here are 5 journaling ideas for beginners that you can DiveThru right away:
1. How is my day going?
Checking in to see how your day is going is always a good thing! Take a moment to slow down and explore your day. Be honest! If your day kinda sucks, tell it like it is.
2. What am I grateful for?
Science tells us that taking note of our gratitude is cool, so you should probably make a habit of it!
3. What have I learned recently?
Lessons on lessons on lessons. Here at DiveThru, we believe there’s a lesson in everything we do. Slow down and ask yourself: what have I learned recently?
4. What are my most present feelings and why?
Feelings need to be processed. Take a moment to explore a feeling that has been present for you lately.
5. Who’s someone I appreciate in my life and why?
Chances are, you have someone in your life worth appreciating. Turn to your journal to express gratitude for this individual. Who knows, you may end up wanting to share your gratitude with them! Spread the loooove.
If you want to follow the fifth tip (prepping your mind beforehand), make sure to download the DiveThru app! It’s free to get started and has thousands of prompts for you to DiveThru!
Everywhere you look someone is telling you what you should and shouldn’t do for your wellbeing. Coffee’s good for you one minute but not the next. You should feel joyful at all times but also be real. Coconut oil should be used everywhere but could also be wreaking havoc on your life. You should quiet your mind but not all the way because then you’ll make people uncomfortable. There’s a whole lot of shit you should and shouldn’t be doing. But, what if you could do one single practice that could help you cut through the noise and figure out what’s best for you?
*Hint, it’s journaling.*
What if that practice could also help you better understand your emotions, work through your relationship problems and even help you build the life you have always wanted?
Better yet, what if that practice didn’t require anything fancy and could be done with items that you have kicking around your office, house or even in your handbag/backpack at this moment?
Since you actively clicked on this article, you know where I’m heading with this.
Journaling… Journaling is the practice I’m talking about.
Introducing You to…Journaling!
Here at DiveThru, journaling is sort of our whole thing. We’re all about journaling because it changed our founder’s life. She was in a place where her mind felt like a fragile place to exist. Her thoughts were all consuming, and her body was suffering. Yet, on the outside looking in, she was doing all of the things she should and shouldn’t be doing.
After a life-shattering panic attack, she realized she needed to make a change.
Journaling was a large part of that change.
As she began to piece her life back together, journaling became her go to. She experienced the benefits that journaling could have in her life, and she wanted to share that with the world.
Whether you need a life-changing practice or are simply looking to feel better in your day-to-day life, journaling can be an excellent tool that can help you DiveThru what you’re going thru (interested in what we mean by that statement? (Click here to learn more about our mission.)
In this article, we cover everything you need to know about journaling. We explore what journaling is, and identify the benefits that are associated with journaling. We answer the questions people often have when starting a journaling practice and provide you with journaling prompts to help you get started. Lastly, we cover the steps for starting a journaling practice and go over tips to maximize your efforts.
(Want to get started with your journaling practice right away? Download the DiveThru app here!)
Yup, you’ve got some reading ahead.
Let’s DiveThru, shall we?
What Is Journaling?
Merriam Webster says journaling is the act of recording your experiences, ideas or reflections.
While this is a basic description, it does a great job at showing how simple journaling truly is. There are no secret formulas. There’s no trap door or secret magic trick. If you want to start a journaling practice, all you do is… well, write shit down!
Simple.
End of article.
Okay, fine, there’s some other stuff you should know.
Firstly, you might ask why we’d bother to record our experiences, ideas or reflections? And, science has some answers.
What Are the Benefits of Journaling?
The. secret. is. out… Journaling is real good for you. By turning to the Google machine, you’ll uncover article upon article that discusses, in depth, the many benefits associated with journaling.
Here are our favourites that Psych Central explored:
1. Clarify Your Thoughts and Feelings
You’ve got thoughts floating around in your mind and feelings running rampant within…or, wherever we feel our feelings. Journaling has been shown to help us make sense of the thoughts we’re thinking and the feelings we’re feeling. We could all do with some of that.
2. Get To Know Yourself Better
You’d think we understand the person we spend every moment with… Ourselves. But, sometimes it feels like we have no idea who we are. Journaling routinely can help you better understand yourself. Naturally, understanding yourself a bit (or a whole lot) better will improve your overall quality of life.
3. Reduce Stress
The kids are stressed. We’re the kids. I’m talking about us. Yup, you and me! When we turn to journaling to explore our emotions, we help release their intensity.
4. Solve Problems More Effectively
As a society, we have created a world where problem-solving is often only done from a left-brained, analytical perspective. However, sometimes we have to engage our right-brained more creative and intuitive self. Journaling unlocks this side of our brain and allows us the opportunity for unexpected solutions to seemingly unsolvable problems.
5. Resolve Interpersonal Conflicts
People sometimes, amirite? Journaling can help. When we write about misunderstandings with others rather than stewing in them, we help ourselves understand another’s point of view. Why aren’t they teaching this in school?!
Commonly Asked Questions About Journaling
Now that you’re totally and completely bought into the power of journaling, you might have some questions. When you start something new, it’s natural for there to be things you’re unsure about. We don’t know what we don’t know. So, let’s go through some questions we commonly get asked:
1. When should I journal?
Okay, brace yourself for the answer. It’s complex. It’s customized for you… The best time to journal is whenever you can.
*Shock.*
*Awe.*
Yup, it’s as easy as that. Whenever you can make time to journal is the best time to journal.
Here at DiveThru, we encourage our team to journal about personal experience in the morning and before bed. During working hours, we recommend one another turn to our journal whenever an obstacle presents itself and at the end of their day.
Yup, we’re into journaling.
2. How long should I journal?
There is research that shows that journaling for as little as 15 to 20 minutes a day three to five times throughout four months was enough to impact one’s physical wellbeing, positively.
But, here at DiveThru, we just want you to journal. Like, please. Please journal. It’s real good for you.
Any time you can take for introspection is time well spent. Whether it be a quick check-in or a meaty journaling session, you’ll pull something from it — and we hope that’s enough to motivate you to journalllllllllllll.
3. What do I need to journal?
To successfully journal, the journal must choose its master. We once knew someone who’s journal was made out of holly with a phoenix tail at its core…
Oh no… Wait… we’re thinking of what Harry Potter needed to overthrow He Who Must Not Be Named.
To journal? You just need a piece of paper and a pen. Super simple!
4. What should I journal about?
We find that this is the question we get asked the most. With that in mind, read on for some journaling prompts that will help you get started:
Get Started with 5 Simple Journaling Prompts
When starting your journey, it’s important to ease yourself in your practice. Here are 5 simple journaling prompts to get you started:
1. How am I doing?
You’d be surprised at what comes up when you answer this simple question honestly. To answer it effectively, take a moment to check in with yourself. Take a breath and notice any thoughts floating around, any feelings you’re experiencing and just how you’re doing at that moment.
2. What am I grateful for?
Taking time to practice gratitude will change your life. Plain and simple. It’s why we include a daily check-in within the DiveThru app for our Divers.
3. I currently feel….
When answering questions isn’t working, another way to start your journaling question is by completing sentences. By exploring how you feel through your journal, you can help yourself make sense of it.
4. What’s stressing you out currently?
We’re all about diving thru what you go thru so we couldn’t share five journaling prompts without a question that requires exploring some more in-depth stuff. By being honest with yourself about what’s currently stressing you out, you take a step towards better managing it.
5. How do I feel about myself?
Journaling about how you feel about yourself can result in some tears. But, we’re all about that. We also find that taking the time to journal about how you feel about yourself opens the doors to other topics you’ll realize you have to DiveThru!
As we said, we’re big fans of journaling – and that’s why we created our very own guided journaling app. When people look to start a journaling practice, they often don’t know what to journal.
That’s where we come in!
We work with mental health professionals to create guided journaling exercises that help you take charge of your mental wellbeing.
Within the DiveThru app, you’ll find over 300 journaling exercises on a range of topics, from everyday stressors to specific ‘I can’t believe this happened to me’ moments.
Best part? The DiveThru app is free to download! You can download it by clicking here and get started today!
Guided Journaling vs Freestylin’
Remember when we said there is no right way to journal? Well, we stand by that! We really just want what’s best for your mental wellbeing and if that means freestylin’ your way through a journaling session, we fully support you. Can you do both though? ABSOLUTELY.
Our focus is on guided journaling because we want to create a mindful journey and a grounded experience from start to finish. Some of you will know exactly what you need to DiveThru, but if you don’t, we will help you narrow it down. This means finding your journaling purpose by theme, by emotions or by general personal development. What’s available at your fingertips? Dives that focus on specific areas like parenthood or relationships, or dives based simply on how your stressors are making you feel that day.
Here’s the thing though.
Question prompts are not enough in our opinion so we created The DiveThru method. We take Divers through a guided introspection first, followed by handwritten journaling, a reflective exercise, a review of the thoughts on paper and a self-summary. Whoa. Talk about taking charge of your mental wellbeing.
4 Steps to Start a Journaling Practice
Now that you know what journaling is, the benefits, the answers to frequently asked questions as well as journaling prompts to get you started, let’s talk about how to set up your own journaling practice.
1. Pick out a beautiful journal (or not)
Whenever you’re looking to form a new habit, it’s essential to set yourself up for success. Some of us may thrive from journaling in a super cute journal. Unfortunately, it won’t be made of holly and have a phoenix feather at its core, but a beautiful journal that reflects your personality could be what we need to jump-start your practice.
Or, it couldn’t, and scrap paper is all you need. That’s cool, too.
2. Carve out time in your schedule (and add it to your calendar)
We’re busy. You’re busy. Everyone’s busy.
While it’s essential to recognize that taking time for yourself is a privilege that not all of us can afford, it’s important to be intentional with that privilege. We make time for what we make time for. We’d probably have a lot more time if we didn’t watch hours worth of Brooklyn Nine-Nine reruns, but here we are.
If you can, carve out time in your schedule for journaling. Add it into your calendar. Set up reminders for yourself. Be proactive in trying to make your journaling practice stick.
One thing our Divers love about the DiveThru app is that you can set a notification reminder for when you want to journal (or as we call it, DiveThru). You can download the DiveThru app and get started for free by clicking here.
3. Establish your why
There are motivations behind everything that we do. We watch reruns of Brooklyn Nine-Nine because it soothes our soul. We move our bodies because we love them (if your motives for exercise are a bit crueler than this reason, we have a Dive for that).
When it comes to sticking to your journaling practice, it’s crucial to establish your why. So, we’ll ask you… Why do you want to start a journaling practice?
5. Download a journaling app
There’s an app for everything – including your journaling practice! While a lot of the journaling apps on the market get you to journal into the app, it’s best to find a hybrid.
Introducing: DiveThru.
DiveThru is a guided journaling app rooted in journalingtherapy. For that reason, we get you to journal but ensure you do it in the written form. This helps you truly reap the benefits associated with journaling (highlighted below). Don’t fret, you can still input your summaries into the app to review later and track your journey. You can also do quick check-ins throughout your day when you don’t have the chance to get a big journaling session in.
Still not convinced that journaling by hand is better than inputting it into an app? Let us convince you:
Why You Should Journal With Pen + Paper
As technology advances, a lot of things we once did will radically improve. While we are all for improvements, there are certain things that benefit us to do the ‘old school way’. Here’s why journaling is best done by connecting pen to paper:
1. Writing by Hand Forces You To Slow Down
We talk about how busy we are on this blog, a lot. As our lives get increasingly demanding, it’s important to take time to slow down. Journaling by hand helps us slow down. A psychologist at Yale told the New York Times that taking the time to writing things down forces you to focus on what’s important. And guess what’s important? You and what you’re going thru.
2. Writing by Hand Fully Engages Your Brain
While we may think that writing is a relatively simply act, it requires more of your motor skills, and a collection of links around your brain called the “reading circuit.” When activating these pathways, you’re able to better focus about the topic at hand.
3. Writing by Hand Calms Your Body and Nerves
Science tells us that writing by hand increases activity in the brain’s motor cortex resulting in an effect that’s similar to meditation. Because of this, journaling can help calm your body and nerves as it promotes mindfulness. Who doesn’t need some help with that?
4. Writing Helps You Remember Shit Better
We’ve got a lot of info to recall at all times. Writing by hand is proven to help increase your memory. A study published in Psychological Science had participants talk notes during a TED Talk. Half of the participants took notes via their laptop, and the other half by writing by hand. The researchers then tested them on the information in the lecture. They found that both parties remembered facts (such as dates) but the hand writers better understood the conceptual questions.
What does this mean? Taking the time to write by hand helps you slow down, process and reframe information in your own words which is proven to be more helpful.
Now that we have convinced you of the magic of journaling by hand, you may still be coming up with questions or barriers in your mind that could derail your practice or minimize the benefits. Don’t worry, you’re not the only one, so see below for some tips, tricks and best practices to make it easier to get started and get you in the flow.”
Journaling Best Practices
While there’s really no way you could mess up your journaling practice, there are some best practice tips that will maximize the time you spend journaling.
1. Ignore Spelling Mistakes
We live in a world that is constantly correcting us. We take a wrong way on our commute, and Google Maps is there to remind us of our mistake. Social media is right there with you when you wrongly quote a source or say something you shouldn’t. Spell correct greets us daily with its little red line or forced correction! No, iPhone, I’m not saying duck.
We have ample opportunities in our day-to-day lives to concern ourselves with grammar, punctuation and spelling errors… journaling is not one of them.
Constantly correcting spelling mistakes or getting hung up on the proper placement of commas dramatically takes away from your journaling experience. During a hot, steamy journal sesh we’re often swept up in emotions, memories or ideas. By forcing ourselves to focus on spelling, we’re flow-blocking — as in, blocking ourselves from getting in a journaling flow.
Lay your perfectionist flag down while journaling and embrace your 5th-grade writing level — we here at DiveThru certainly do!
2. Keep Your Journal as a Judgement Free Zone
Continually editing your journal entries isn’t the only way you can flow-block yourself. Allowing our judgemental selves to steer the journaling ship also impacts the incredible benefits associated with journaling.
You know that super judgy co-worker? The one who sits back in meetings sneering at everyone and picking apart what everyone shares?
Don’t let yourself transform into that co-worker while journaling.
Allow yourself to write freely. Lay it all out. Write down the shit you have always been afraid of saying. Dish about your most secretive secrets and get real about your deepest insecurities. Get it all out there on the page.
This is easier said than done, yes. But, being aware of your tendency to censor and judge yourself during your journaling sessions will help you break free from the habit.
3. Keep Your Journal Close By
You never know when the mood to journal will strike. By keeping a journal close by, you’ll help yourself get in the habit of turning to your journaling when things come up. Here at DiveThru, whenever we’re facing a creative challenge, our team members turn to their journals. Yup, we truly practice what we preach.
You could go as far as keeping a private at home journal and a work journal. Bring your work journal to work and keep your other one at home stashed away. Whatever you need to feel comfortable about busting it out when the mood moves you.
4. Keep Distractions Minimal
We have all tried to journal while the TV has been on only to get distracted by Tony Stark’s good looks. Wait, is that only our founder’s, Sophie, experience?! Uh… Well… This is awkward.
Regardless of your preference of Avengers, we know what it’s like to slowly look away from our journal and get swept up in whatever’s happening around us. For this reason, it’s vital to ensure you journal in a space or at a time where distractions are limited.
If you’re journaling in the morning or evening at home, turn off the TV or set yourself up in a private room away from whatever’s pulling your attention. If you’re at work, put your headphones on . Retreat to a vacant office. Put a sign on your cubicle that says you’re taking a moment.
Do whatever you can to keep distractions to a minimum.
5. Prepare Your Mind Beforehand
While the TV can be the thing that is stealing your attention, your busy thoughts may be sabotaging your journaling session. I cannot stress enough the importance of adequately preparing your mind before journaling. It can be challenging to transition from the busyness of life into the introspective place that journaling takes you. By dedicating as little as 3 minutes before your journaling session for introspection, you’re allowing your mind to get thoroughly swept up in whatever topic you’re journaling about. To do so, we recommend taking a few breaths before each journaling session to tune into yourself.
While taking a few breaths before your journaling session can prepare your mind, we recommend you take things a bit further. In the DiveThru app, we take you through a guided introspection piece before and after every journaling session. It helps get you in the space to journal and helps you reflect post journaling session, as well. You can download the DiveThru app and get started for free by clicking here.
As I mentioned, you really can’t mess journaling up. However, if you remember to let go of spell-checking yourself, leave the judgment at the door, keep a journal close by, keep distractions minimal and prepare your mind beforehand, you’ll get the most out of your journaling practice.
5 Ideas to Organize and Journal Your Thoughts
We bet you’ve got a lot on your mind. Between juggling daily errands, work commitments, family responsibilities and friendships, it can be overwhelming to find time for yourself. But you’re here! That says to us that you’re dedicated to learning a new practice that will help you work through everrryything that’s going on in your life. Here are a few different ways to journal through these thoughts. You can do them all or you can choose just one! Whatever your heart desires and your time allows.
1. Bullet Journal
If you’re craving more efficiency and organization in your life, this type of journal may just be the answer. Ryder Carroll created the bullet journal method to stay focused and productive while living intentionally. What is it exactly? A coded system that breaks down the content you’re entering.
Called Rapid Logging, it’s a system that organizes information into Bullets, Tasks, and Events, which you can then Nest together. That may be too simple an explanation — there is way more to it! If a Bullet Journal interests you, learn about it here and explore the system a bit. Even if it takes you a hot minute to get a good handle on the symbols used, don’t let that scare you away.
2. Gratitude Journal
We can’t recommend this enough. Take the time to recognize allll the good and amazing things you are grateful for (like Tony Starks’ chiseled looks) because it is a fantastic way to lower stress. Start a gratitude journal and notice how it helps you focus on the things that are going really well, even if they’re only tiny achievements unlocked. At the end of the day, just by putting yourself in the gratitude mindset you will feel more self-aware, grounded and connected. Jot down 3 things you’re grateful for and BOOM! Mood improved. Expect to feel lighter and happier and ready to write appreciation posts for your entire crew.
3. Travel Journal
Whether you’re jetting off on a new adventure or reminiscing on an old one, write it down. All the sights you see and the feels you feel are important, now and always. A travel journal will help you process what you are experiencing and in the same breath create a record of the wicked memories that might one day flee.
4. Free-Flowing Ideas & Budding Thoughts
Have you ever been hit by a truly genius idea while you were munching away on your lunch break and told yourself you’d write it down later? But then life happened later and the thought vanished?
My idea journal is a bound notebook the size of a post-it stack. It fits in my back pocket and I can whip it out whenever inspiration strikes. Feeling sluggish or uninspired at work? Take a moment to think freely and creatively and jot it down in your idea journal. It will be a change in stride — and it’s for your eyes only.
5. Guided Self-Care Journal (Or As We Know It, Journaling Therapy)
This is what we’re all about. We help you DiveThru what you’re going thru with a guided journaling sequence that allows you to take charge of your mental wellbeing. We mentioned earlier that DiveThru is rooted in journaling therapy so let’s expand on it a bit.
A psychologist in New York City, Dr. Ira Progoff, was one of the first to introduce the therapy of reflective writing to the public in the 1960s after using the method with his own clients for years. His method included a “psychological notebook” with colour-coded sections for different areas of focus — a method that has been further developed and its benefits scientifically proven by researchers such as James Pennebaker. Kathleen Adams, psychotherapist and one of today’s authorities on journal therapy, lays out the way this reflective writing should be guided in a session.
Working with mental health professionals, we developed over 1000 journaling exercises on a range of topics to guide you through your journaling. What does that actually look like? Quick Dives and Deep Dives in areas of personal development, parenthood, relationships, student life and working life.
All you need to get started on a guided journal is a pen + paper and the DiveThru app — which is free to download!
Misconceptions about Journaling
As much as we love diving into what journaling is — seriously, how much time do you have on your hands? — we should also mention what it isn’t. Let’s reveal some common misconceptions about the practice and take them apart like you do raisins out of an otherwise delicious cookie.
1. Journaling is just keeping a diary.
We don’t agree. Journaling is a thoughtful and purposeful experience that can help you process what’s happening around you by looking internally. Sometimes that means keeping track of important events and activities, sure! As long as you’re reflecting on those experiences from an internal perspective…could be your to-do list that day but it could also be more complex, like self-control issues.
2. You should only journal when you feel sad, stressed, or depressed.
There are a few reasons why this isn’t a good idea. Only turning to your journal in darker times will make it a pit of despair that you won’t want to revisit often or spend much time in. Because processing positive emotions is as important as processing the negative ones, we think you should journal about both. Throw a few lines of gratitude in your journal or dedicate a special entry to someone important in your life. Don’t forget to focus on the good things that make you, well, you.
3. You have to be the next Thoreau.
Or Virginia Woolf. Or Margaret Atwood.
Don’t be intimidated by these great novelists, essayists, poets, and philosophical writers. You’re not trying to be them and even if you are, your journal doesn’t know it. Being true to your thoughts, collecting them gently, and expressing them on paper is the sole goal here.
4. You journal – who needs a therapist?
Despite its countless benefits, journaling does not encompass every single aspect of mental wellbeing. Obvious, we know, but it needs to be said. Journaling should not replace your therapist or your meditation practices or other spiritual elements of the self.
5. Honestly, nothing really happened.
As far as misconceptions go, this one is pretty common. Journaling is not only about the major world-shattering events that go down — although defs take a dive thru those. It’s also about those seemingly mindless days where you find yourself driving home and not really remembering how you got there. A good way to snap out of autopilot? Take 6, 12, or 18 minutes to reflect on how you’re feeling.
Been Journaling for Years? Advanced Techniques to Get the Most Out of Your Dive
Developing a strong journaling practice takes time. If you feel like you’ve already mastered the basics, it may be time to check out these advanced techniques to continue your growth. Here are 5 new approaches you can take to expand on your dives:
1. Set Goals
Think as far as 3 months down the road and picture the outcome you’d like for the different sections you’re diving thru. Make a note of that goal and then check in every day to see how it’s coming along. The goals themselves are important, but not as important as the journey to get there. This technique will help you stay motivated and focused but remember to be flexible in this approach to your mental wellbeing.
2. Write Daily Affirmations
It almost sounds like a dirty word — affirmations — because self-help materials and social media alike have been saturated with the notion of positive daily affirmations. But take a look at Catherine Moore’s article for Positive Psychology that highlights the neuroscientific research behind the theory and you’ll be convinced with the technique.
Positive daily affirmations have a plethora of proven benefits! They can help you cope with depression, work through anxiety, and help you manage stress in different situations.
Moore emphasizes a key point confirmed by psychotherapist Ronald Alexander: writing these affirmations in a journal makes them that much more powerful. If you’re curious about how to write a good one, check out these positive affirmations!
3. Track Moods & Habits
This technique is all about patterns. It can be relatively simple to start off with but there is always the option to develop a more complex system later on. First, pick a symbol to represent a habit (or a mood depending on what you’re tracking). Second, jot it down on the days it took place and fill it in if you’re happy with how it went.
Tracking moods and habits over a month-long period will give you some insight into your behaviour. Are there any persistent feelings with certain events that happen? Are there any changes you’d like to make or habits you’d like to adjust? Reflect on what was outside of your control as well as within.
4. Review Your Self-Summaries Once a Month
The last stage in all of our Dives involves a Self-Summary that lets you reflect on your learnings. We encourage this practice in our Dives because we know it’s important on two fronts: to articulate concisely what you dove thru and to record your summary for the future. Reviewing your Self-Summaries once a month is similar to tracking moods and habits.
5. Celebrate
Just a reminder for those who sometimes stay so focused on the end goals they forget to celebrate the wins along the way: you’ve done an amazing job! Take the time to celebrate properly, whatever that looks like to you. Personally — a glass of red wine and a handful of mini eggs usually does the trick.
What Psychologists Say About Journaling
It’s time to step off our soapbox and pass the mic over to mental health professionals who have been endorsing journaling since long before we came around. More than three decades of research exists in support of “affect labeling” (putting your feelings into words) and expressive writing. To help navigate that daunting amount, we’ll guide you to a few of the biggest names in social cognitive neuropsychology.
Expressive Writing
Speaking to the New York Times, social psychologist James W. Pennebaker at University of Texas in Austin highlighted in an article that “labelling emotions and traumatic events — both natural outcomes of journaling — have a known positive effect on people and are often incorporated into traditional talk therapy” (Phelan, 2018). His early work focused on expressive writing, adding to his field scientific evidence of a strong link between psychological (and physical health) and expressive disclosure writing exercises.
Stress Release
We turn to F. Diane Barth next, a psychotherapist in New York City and author of “I Know How You Feel: The Joy and Heartbreak of Friendship in Women’s Lives.” Barth writes that journaling “helps you pay attention and put structure and organization to your thoughts, feelings and ideas that might otherwise be causing anxiety or other stress” (2020). But that’s not all it does — in the same article, Barth highlights that “daily writing about emotionally significant experiences can improve our immune system, probably in a way not totally different from exercise, which is by reducing the chemicals that stress releases in our bodies.” Whoa. Incredible.
Regulated Emotion
Matthew Lieberman, renowned social cognitive neuroscientist and professor of psychology at the University of California in Los Angeles, has added remarkable evidence to the field of therapeutic effects in the brain resulting from putting feelings into words. When speaking to The Guardian about journaling, he said “Writing seems to help the brain regulate emotion unintentionally. Whether it’s writing things down in a diary, writing bad poetry, or making up song lyrics that should never be played on the radio, it seems to help people emotionally.”
Environment For Introspection
Our very own in-house mental health professional, psychotherapist Natalie Asayag (LCSW) located in Pennsylvania, drives the point home. “Journaling is a powerful method to regulate emotions. Putting pen to paper allows us to get in touch with our inner feelings and narratives, as it creates a neutral environment for introspection. This space encourages us to process emotions and experiences we may not have even realized we were carrying.”
Well, there you have it!
*Gets back up on the soapbox.*
Struggling to Journal: Still Staring at That Blank Page Before You
Sigh.
Natasha Bedingfield gets it. Sometimes the hardest part is releasing your inhibitions so that you can make it to your journal and DiveThru what you’re going thru. Need a hype man? We dedicate our Instagram account to you. Want to share your journaling experience with a community? We’ve got a rad and supportive Facebook group for you to join.
If you find yourself blanking as you start the handwritten journaling part, just pause your Dive and take another 5 minutes of introspection. Take a few deep breaths and focus on what’s causing the overwhelming sensation of blanking. Sometimes the fix is as easy as changing into your comfiest pair of sweats or standing up and doing a couple of arm circles. You won’t know until you ask yourself what you need in that moment.
You Made It!
Okay, there you have it, friend! That is everything you need to know about journaling. You know what journaling is and the benefits associated with starting a journaling practice. You know the answers to commonly asked questions about journaling and different prompts to get you started. Plus, you also know how to start (and stick to) a journaling practice and how to get the most from your practice!
