Journaling for Joy: Cultivating Positive Self-Talk Through Benign Presence

We all know journaling can be a powerful tool for self-discovery and reflection. But did you know it can also be a game-changer for cultivating positive self-talk? By training your mind to be benignly present with your thoughts, journaling can help quiet the inner critic and create a more supportive inner dialogue.

Benign presence simply means observing your thoughts without judgment. Imagine them as clouds drifting across the sky – you acknowledge them, but you don't get caught up in the rain. This allows you to see your thoughts for what they are – just thoughts, not truths about yourself.

Here are some specific journaling approaches to cultivate positive self-talk through benign presence:

1. The VOMIT Method: (Yes, you read that right!)

This comprehensive approach stands for Vent, Observe, Meaning-make, Interpret, and Transform. It allows you to fully express your negative thoughts (vent), then step back and observe them with curiosity (observe). Journaling prompts like "What emotions are associated with this thought?" or "When did I first have this thought?" can help you understand where it comes from (meaning-make, interpret). Finally, reframe the thought in a more positive light (transform).

2. Negative Journaling:

This might sound counterintuitive, but hear me out! Sometimes, the best way to silence your inner critic is to give it some space to vent. Set a timer for five minutes and write down every negative thought that pops into your head. Don't judge, just write! Once the timer goes off, close the notebook and move on. Often, simply getting those thoughts out in the open can lessen their power.

3. Gratitude Journaling:

Shifting your focus to the positive is a fantastic way to cultivate kindness towards yourself. Gratitude journaling trains your brain to seek out the good stuff. Here's a template to get you started:

Gratitude & Self-Care Journal

• 3 Things I'm Grateful for Today:
  (e.g., My morning coffee, a successful meeting, a phone call with a loved one)
• 3 Ways I Can Make My Day Great: (e.g., Go for a walk in nature, listen to my favorite music, take a relaxing bath)
• Affirmation: (e.g., "I am capable and worthy." "I am loved and supported.")
• Priority List for Today: (List 3-5 tasks that are important to you)
• Reflections on the Day: (Write a few sentences about how your day went, what went well, and what you could improve on tomorrow)

Remember, consistency is key! Aim for a few minutes of journaling each day, even if it's just freewriting or answering a prompt. Over time, you'll train your brain to be more present with your thoughts, cultivate positive self-talk, and create a more supportive inner voice.

If you're struggling to manage your inner critic or cultivate positive self-talk on your own, consider reaching out to a therapist who can provide additional support and guidance.

Here's to a kinder, more positive you!

Burgandy