Perspectives Monthly Journal Exercise – January

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

January’s monthly journal exercise:

It’s a brand new year.  What are your hopes for the coming year?  Take five minutes to free-write without stopping (unless your hand hurts, or you find yourself in emotionally distress, in which case you should engage in another form of self-care).  Consider what you are looking forward to about 2016, as well as what you might be worrying about.  Write it all down without pausing.  This is not meant to be a polished piece of writing or a list of New Year’s resolutions, but rather an exploration of your hopes and fears as we move into a new year.

Perspectives Monthly Journal Exercise – October

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

October’s monthly journal exercise:

Wherever you are, try to write down 2-3 descriptions for each of the five senses (sight, smell, taste, touch, hear).  Now turn your attention internally, and write down 2-3 descriptions for your thoughts, your emotions, and how you are feeling physically.  Try to do this without judging your observations as good or bad.  You may use this writing exercise for mindfulness work as well, since mindfulness is rooted in observation and awareness.  This is not meant to be a polished piece of writing but rather an exploration of yourself in the current moment and your current surroundings.

Perspectives Monthly Journal Exercise – September

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

September’s monthly journal exercise:

September tends to be a time of transition.  Kids go back to school, and we begin to head towards autumn.  Take five minutes to do a “free write,” where you write without stopping.  Only stop if your hand hurts or if you find yourself feeling overwhelmed emotionally.  Write about transitions in your life, and how you connect to the transition of the season from summer to autumn.  This may be through personal events in your life or through your connection to nature as it changes.  At five minutes, stop and put down your pen, wherever you are in your writing.  This is not meant to be a polished piece of writing but rather an exploration.

Perspectives Monthly Journal Exercise – July

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

July’s journal exercise:

For five minutes, try to write without stopping.  Only stop if your hand hurts, or if you find yourself becoming emotionally overwhelmed.  Write about where you draw your energy from in day to day life and where you draw your energy from when facing stress and adversity.  This is not meant to be a polished piece of writing but rather a stream of consciousness from continuous writing.