Journal Writing - from the Recovery
Learning Series at SupportNet.ca - Resources for Your
Recovery is learning to enjoy life - without the use
of alcohol or drugs that alter mind or mood.
It is treatment for the condition of addiction - an
approach to the challenges of life - and a path to
Recovery requires us to learn - about the true nature
It may be personalized - but it has its necessary
Principles and its Ways.
The Principles of Recovery provide direction - to
the choices that we face each day.
The Ways of Recovery provide
us with tools - that help us to heal - and to enjoy
life on life’s
This Learning Seminar introduces the topic of Journal
What you need to know - How it works - and How Journal
Writing can help you in your recovery today.
What Is Journal Writing?
Journal Writing refers to a few paragraphs or pages
that I write each day.
It is a way to express my self - to reflect on my
day - to explore my feelings - and to sort through
the stuff on my mind.
Journal Writing is like Recovery Talk. It is best
to write in first person - and to always use the ‘I’ word.
I can write about the things that I did today - the
people that I met - my thoughts and feelings - what
went right and how I could have done better.
Journal Writing is about expressing your self - and
letting it go.
It is best to not think too hard about what to write.
Just start to write whatever comes to your mind.
Journal writing - and expressing yourself - gets easier
You can begin to Journal Write with a pen - and a
pad or binder of paper - or you can type to a journal
page that you keep on your computer.
You may or may not decide to keep your journal writing
after you are done.
But if you do decide to keep it, make certain that
it is kept in a private place - where others will not
look at it.
Choose a regular time in your day - to set aside for
A good way to get started in Journal Writing - is
to ask your self questions - and to write each answer
as it comes to your mind.
What happened to me today? How am I feeling right
now? What did I enjoy? What did I do for my recovery
Writing answers to these questions will help you to
digest your day and to settle your mind - before going
to bed each night.
Journal Writing is a good way to take inventory of
What did I do right today? Was I honest with myself
- and with others? What could I have done better?
What did I learn?
What did I do for my Recovery today?
Consider the Principles of Recovery - Honesty - Openness
- Willingness - and how you applied them in your life
Was I honest in the things that I said today?
Did I listen to what was said to me today? Did I
find balance in my day? Did I do what I needed to
Ask what thoughts occupied your mind today.
Did I hold positive thoughts in my mind? Did I
allow myself to be pulled out of the day? Where did
my thinking take me today? Was I critical of myself?
Always take time to write comments about how you are
How am I feeling right now? What feelings were
stirred by the thoughts on my mind - or by the people
that I met today?
Anger is a feeling that is best to express - and to
then let go.
Journal Writing is an excellent way to release feelings
of anger or resentment.
You can write about how you feel - about the ways
to solve a problem - or about the people who can help
Remember that the more you write about the memories
or people that make you angry - the more your anger
Your mind will settle as you write about your feelings
- without blaming or lashing out at others.
Always explore your role in the roots of a difficult
relationship or circumstance.
If you need to express your anger in writing - consider
to write a letter to the person you are angry with.
It does not matter who they are, if you still see them
- or even if they are still alive.
Journal Writing is about expressing your self. Write
what you need to say - and get it all out.
You do not need to send your letter. Remember that
you do not need to keep your Journal Writing - and
it may not always be a good idea to do so.
Write an angry letter. Sit with it for a bit. Then
shred, safely burn or otherwise destroy it. Let go
of your anger as you let go of the letter.
No Journal is complete without a daily Gratitude List.
What three things do I have to be grateful for
today? How did I attend to the most important things
in my life - my health, family and friends?
A Gratitude List is a great way to start - or to finish
your daily Journal Writing.
Write the Serenity Prayer - and reflect on its meaning.
Grant me Serenity to accept the things I
cannot change - Courage to change the things that
I can - and Wisdom to know the difference.
What do I not want to accept - about myself or
my life? Who am I trying to control? What do I need
to just get on with - and do?
Whatever happens - don’t
pressure your self.
Many of us are not practiced in expressing our selves.
It may take time for the words to come.
If you find yourself feeling frustrated - write about
this. Or take a break - and come back to Journal Writing
at another time.
Find a quiet place - and a regular time to Journal
Write. First thing in the morning - or later in the
evening are both good times.
Use a separate pad of paper
- or a private directory on your computer for your
Journal Writing. Don’t
write other things there.
A few minutes each day will be easier than a longer
time once in a while. You will find that your Journal
Writing will come easier in time.
How It Can Help
Journal Writing helps you to organize your thoughts
- to express your feelings - and to get to know your
You may be surprised by what you write - and what
you will learn from the stuff that comes out of you.
Journal Writing encourages us to reflect - on the
things that are happening inside of us - and within
our life today.
It helps us to digest - thoughts, feelings and memories.
And it allows us to let go of things that may clutter
our mind - to relieve us of pressures built up in the
Journal Writing refers to a few paragraphs or pages
that we write each day.
It helps us to organize our thoughts - to express
and sort through our feelings.
Journal Writing helps us to know our selves - by taking
time to reflect - and by seeing the things that we
write on paper.
You have now reached the end of Journal Writing.
Look for this and other Learning Series topics at
www.SupportNet.ca - Resources for Your Recovery.