Here we are at Day 4 of this weeks series of short blogs, providing free tools and techniques to support you in improving your wellbeing. I hope you are enjoying them.

Today I want to introduce you to the world of Journaling.

Journaling is an amazing tool that can be used for two main focuses, Emotional Release and creating Gratitude, both of which I will cover below.

All you need is;

A journal or note book and a pen (you can get some really lovely journals but a simple notebook will do… editing allowed!)

A scheduled 20 minutes of your day

A quiet room where you will not be disturbed

A commitment to your own wellbeing to use this amazing tool to serve your wellbeing.

Emotional Release Journaling ;

To enable you to unload and process your thoughts and feelings around events in your life.

For me this type of journaling is perfect to help me to get out of my own head…as a self confessed overthinker, this helps me to unload, to put all the pent up emotion, confusion, anger or whatever may be going on, onto the page, which in itself helps to diminish the stuck energy.

Personally this type of journaling is a practice that I engage in, as and when I need it, however, research states that regular journaling strengthens your immune cells and that writing about stressful events in your life can help you come to terms with your stress and acts as a stress management tool.reducing the impact of these stressors on your physical health.

You can use this form of journaling in two ways –

Firstly, the ‘brain dump’  – just start to write and get all of the busyness out of your head to enable you to begin to process.

Secondly you can choose a specific issue that you wish to work through to write about.

So, now just start writing… scheduling just 10 to 20 mins each day at a time that works best for you, you can;

-Get clarity on the feelings that are coming up for you and what you are thinking.

-Get to know what triggers your emotions and how your beliefs affect how you perceive situations.

-Understand how your feelings toward another person may be impacting on the relationship and assist you to see things from the other persons  perspective and perhaps find a solution to an issue.

-Through writing down your thoughts and emotions, move them out of your body onto the page where you see them more clearly.

-Process the information from a more solution focused state.

-Create greater self awareness. When you read back over your journal you can begin to see things differently, from a less emotional perspective and with more self awareness.


“What a comfort is this journal. I tell myself to myself & throw the burden on my book & feel relieved.” – Anne Lister


Gratitude Journaling;

To enable you to focus on the positive in your life and develop a greater sense of appreciation for the people and things in your life.

I personally do my gratitude practice twice a day. Beginning with gratitude for the new day each morning which helps me to begin the day in a positive and thankful mindset rather than my old ‘im not a morning person ‘ routine…..and then finishing my day with the things I am grateful for from the day gone by, which shifts my mind from negative or stressful events to what is positive for me ‘in the now’.

I can honestly say that in practicing daily gratitude, I have experienced a huge improvement in my own sense of calm, groundedness, and overall happiness in life.

Lets get grateful;

The points below are a guide to get you started. You can add as many things that you are grateful for as you wish once you get in the flow.

Take the time to think and feel the feeling of being grateful for each thing you write.

Elaborate on your feelings and if you want to get creative you can add pictures and symbols.

The great thing is that as well as bringing your attention to the positive in your life and subsequently attracting more positivity….you are creating a log of all the things you have to be grateful for on any day which will give you joy on any day.


-Firstly write about at least three things that you are grateful for each day – this could be your family, home, your health.

-Secondly call to mind and write about three things that are specific to today that you are grateful for.

-Thirdly call to mind and write about three beautiful things that you noticed as you went about your day today.

“When we focus on our gratitude, the tide of disappointment goes out and the tide of love rushes in.”   – Kirstin Armstrong


I hope you enjoy trying this out. Keep an eye out for tomorrows great Tool, and if you loved this and would love to be part of my FREE supportive group on Facebook you can join us here;

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I believe in you x


 Resources; Tinybuddha, Psychcentral, Verywellminds, JosieRobinson