The Power of Journaling and Other Word Dumps

Sometimes our brain can feel like a mess. One time you’re thinking about planning your afternoon, the next you’re spiralling over an awkward interaction you had the other day. This is where journaling and other word dumps can help.

📚What is Journaling? 

“Journaling” is the practice of writing down your thoughts, experiences, feelings, and reflections. It can be done in many forms such as in a notebook, your phone or even on a random scrap of paper. Many people journal about their day, or their dreams or even the random thoughts that pop into their head. Journaling can be thought of as a safe space where you can express yourself, process your emotions, and self-reflect. There are no rules to journaling, as everyone has their different methods and explores various topics. Some people follow prompts such as “morning pages” and some people journal so they can just ramble. The great thing is that there is no right or wrong way to journal! 

📌Examples of Journaling: 

• Reflection journaling: looking back on your day and writing about your experience. Reflecting on your day can help you process emotions, reduce stress and gain clarity on your thoughts and feelings.

• Morning pages: a practice that was popularized by Julia Cameron in The Artist’s Way where you write 3 pages of a stream-of consciousness first thing in the morning. This practice can be especially helpful to clear your mind and prioritize your thoughts before beginning your day. 

• Brainstorming: generating ideas where you can think outside the box and organize your thoughts. Brainstorming can stimulate problem solving skills, increase creativity and reduce those overwhelming thoughts. 

💭What are Word Dumps? 

A word dump is exactly what it sounds like. You’re not trying to make sense of your words or writing for anyone else. You are just unloading all the clutter that is in your head. This practice can be so powerful to let everything out with no structure, no filter, no expectations. It is just you and all that mess. 

📌Examples of Word Dumps: 

• A bullet list of everything that is worrying you: rapid fire list of all your anxious thoughts no matter the size. Writing down all your worries can help externalize and organize your thoughts. It can allow you to see what is really on your mind and make it easier to identify what is causing you the most stress. 

• An angry rant: this one is pretty self-explanatory, raging everything out. Ranting can be cathartic and allow you to express all your pent up emotions without worrying about the consequences of sharing them with others. Venting in a safe and controlled environment can help you release frustration, preventing it from building up into bigger stressors.  

• A dream log: record what you can remember from your dreams. Dreams can reveal unconscious thoughts, desires and fears. Writing them down can help you track recurring themes and offer insight into unresolved feelings. Sometimes processing your dreams can help you process the emotions you are avoiding. 

• Free writing: writing whatever comes to your mind. Free writing allows you to let all of your thoughts flow without restriction. By putting you stream of consciousness out on paper, it can make your feelings seem less overwhelming. 

💡Tips to Get Started 

Journaling and word dumps can seem daunting. Here are some tips to get started: 

1. Keep it simple: start by writing one sentence or word. 

2. Use a journaling app: sometimes it can be helpful to be given a template 

3. Make it not a rule: if you skip a day it’s alright. Journaling should feel like a relief, rather than another stressful task. 

🤝Why is this helpful? 

Journaling and other word dumps can be helpful for your mental health as it provides a space where you can process your emotions, reduce stress and gain self-awareness. This practice can help you identify patterns in your thinking and behaviours, improve your emotional regulation and find your triggers. It is a safe, judgement-free space where you can actually hear yourself think. 

✨Conclusion ✨ 

Whether you’re pouring out your heart or writing chaotically the simple act of writing can be incredibly grounding. It’s not about being the best writer in the world, rather it is about being true to oneself. 

In a world that rarely lets us pause and reflect, journaling and word dumps provide us with a moment to breathe. So go ahead! Write freely and messily! You never know what might come from simply letting out those words in your head!