I have been journaling my whole life in one way or the other and still always carry a real notebook with me, even though I like using my phone. In 2016, I started bullet journaling and have now my own way of it, which has evolved over the years. This method of journaling helps to keep me going, especially when the brain fog hits hard! I also use it for doctor’s appointments, treatment plans, and documenting daily symptoms and the medicine and supplements I take.
I also found that written journaling can be a great support in coping with chronic illness. Here are my five tips on how to use a journal:
Release Emotions
I don’t know about you, but I have a whirlwind of emotions in me that are caused by my chronic diseases. In my journals I found a safe space to get it all out, the thoughts, the fears, the frustrations and even the hopes. This way I can lighten the emotional weight, which leads to less stress, sadness and anxiety. And of course that is important to deal with any illness, because stress can make things worse!
Raised Self-Awareness
Journaling can be used for some deep self reflection. With writing, you can explore your thoughts, fears, and dreams, gaining a clearer understanding of yourself and your journey. Writing down your thoughts and experiences can help you discover patterns, triggers, and coping mechanisms that can improve your well-being.
Create a Supportive Dialogue
Even if you are not living alone, having a chronic illness can sometimes make you feel isolated. Others simply don’t or can’t get what it means to live with your challenges. In your journal you can create your dialogue with yourself. As you write, imagine your journal as a trusted friend who listens without judgment, providing comfort and understanding. And by answering back on the page, you become your own confidante, offering words of encouragement, compassion, and support. This self-dialogue can be really empowering and help you navigate your journey with greater resilience.
Track Symptoms and Progress
Tracking both of this has helped me to identify symptoms of ME/CFS, that I would have never guessed, like tooth pain! Now I know what they mean and can take a short rest, which usually helps. Keeping track of symptoms, treatments, and lifestyle changes is crucial when managing a chronic illness. You can do this in a written form, but I prefer tables I can quickly fill in the evening, which look like this in my Traveler’s Notebook:
Gratitude
Writing down three things I am grateful for every evening has led to one of my biggest shifts in mindset for me. It pulled me away from self-pity and negativity. After a few weeks of practice, I started focusing on things I am thankful for throughout the day. Later, I write them down at night. Yes, it does sound strange to be grateful for anything when you are living with a chronic illness (or more than one). But believe me, there are things we still can be grateful for! Even something like a nice cup of coffee or tea, a beautiful cloud or the birds singing outside your window are noteworthy!
I hope you see now that journaling is a powerful tool. Through writing, you can provide yourself comfort, self-discovery, and support. But if you don’t know where to start journaling or this seems all a bit too much, I created an easy-to-use morning and evening routine journal. As I suffer from brain fog I needed a journal that makes it easy to write in and doesn’t overwhelm me. This is what “My Daily Compass” looks like. It is available on Amazon both as paperback and hardcover! (Affiliate link!)
And this is what it looks like when I write in it on my desk in my sleeping room (don’t be confused, that’s the German version I have been using since March this year!). Sometimes I add stickers and Washi tape, sometimes I keep it plain.
I hope you will find your own way and style of journaling. Let me know if you are using a journal as well!