Journaling: One technique to find rest amidst strong emotions and thoughts
Written by guest writer: Abby Harmon, BSN, RN-BC
What comes to mind when you think of journaling? Perhaps writing about your feelings, or a childish place to keep secrets, or maybe a list of daily activities completed? Journaling can have many aspects that fit the need of those who are writing. I’d like to briefly talk about one way journaling, for me as a Christian believer, can help me sort out my feelings and find refreshment in God’s truth. Journaling can help find rest amidst your strong emotions and thoughts.
As I have worked several years in a hospital based psychiatric setting, I have seen and heard of many people using journaling as a way to sort through thoughts, write down feelings, or debrief from the day. I have watched several times as a person records all their negative overwhelming emotions and instead of feeling better after letting them out, they feel worse. Part of this is because they have sat and ruminated on these feelings for a good period of time. I’ve been that person throughout my life as well, writing journal entries that just remind me that I’m angry, sad, or anxious and give no relief. But then I started to force myself while writing to consider God’s point of view and things changed.
It’s not always fun to realize our feelings are sometimes misplaced, even when they feel so strong. Unfortunately, strong feelings don’t always equal truth, no matter how much we may want them to. But through this 3-part journaling to find rest, I started to sort through my thoughts, find a more godly perspective, and gain some relief from overwhelming negative feelings. I found it to be helpful and I’d like to share it with you, in the case that it would benefit you as well.
3 Steps to Journal Effectively
- Let it out
The first aspect of the journal entry is letting it out, writing how I feel, and speaking what is exactly on my mind. I write as if I’m telling God what I’m feeling, no matter how ugly. I challenge myself to be as honest as possible. After all, God already knows what I’m thinking and feeling (better than I do, at times). Because I trust Him, I can be honest. I daresay it is therapeutic to tell it like you really feel. And I’ve found seeing my thoughts and feelings on paper puts them into perspective, maybe things weren’t as bad as I was feeling they were (of course that isn’t always the case either).
- Compare my feelings and thoughts with God’s truth.
The second aspect of the journal entry is taking my feelings and actively reflecting on God’s truth in comparison. For example: Maybe I’m angry at someone for saying something about me in front of my peers that caused me to feel inferior. I then examine my feelings. Since I know that my value isn’t based on what others think, I can know I’m still valuable. So I’d write about God saying that I’m a valuable part of His creation, made in His image (Genesis 1:27). I know that I was upset because what was said was hurtful, but it is wrong to continue in anger and not pursue forgiveness (Ephesians 4:32).
There are many ways this scenario could go. But journaling out what’s true and what my response ought to be helps me to be active, rather than just passively fuming. Sometimes I don’t know what God says specifically about my circumstance. I might have to do some Bible reading about it.
- Write a prayer to God.
In response to step two, I talk with God. I find that I can focus better in prayer when I’m writing it down. The prayer often contains a confession that I may be feeling or thinking something that is going against God’s ways. I often ask for help to make the changes in my life that I see are needed. There is often rejoicing in who God is, regardless of how I’m feeling. I frequently ask for strength, courage, perseverance or the like as I wade through whatever trial or negative feelings I may be having. I remember to say thank you for how God is working in my life. It’s a conversation with my Creator, the One who sees my circumstances and hears me.
Finding Rest
I have found such rest after journaling like this. Does it mean all my problems are solved? Or that I feel happy every time afterward? No. Sometimes circumstances don’t change. Sometimes hurt feelings still need time to resolve. Most times change of heart is a process, much more like a dimmer light switch rather than a regular light switch. Slower and with more effort for the change in light to occur, rather than instantaneous. But overall, I have started a process of organizing my feelings and thoughts, examining them to see if they line up with God’s Word, and then talking to God about what I’ve learned about them. This is just one way that I’ve found helpful to sort through overwhelming feelings and thoughts. May it help you as it has helped me and as I’ve seen it help others.
This is not necessarily a new way of recording thoughts and feelings. In the Bible, David wrote many Psalms similar to this format. If you’re interested check these out: Psalm 13, Psalm 42, Psalm 69, Psalm 89.