I journal and how I have done it has changed over time. I have only been in therapy for five months. At first I found it difficult so I just wrote down bullet points, quotes that I found poignant, song lyrics I liked, stuff like that. Eventually that morphed into me setting up my journal by weeks Tuesday - Monday (I meet with T on Tuesday so I consider that the start of my journal week.)

Now I start off week by writing down any homework T gives me or things she just wants me to focus on. I have a routine of going to a cafe after my Tuesday evening appt. with T, while I enjoy my coffee or dinner I journal about our session; what we talked about, how I felt about it, things I wish I would have said, whatever comes to mind. then I try to journal a bit every day. To be honest I haven't been to good about that, but I am working on it.

Mondays I sit down go back through the weeks entries and jot down a list of things I want to talk about in session if any. I also log how much sleep I have been averaging for the week because I have had some pretty big insomnia issues and it helps to log it somewhere.

Is it helpful? For me, yes it is. It allows me a place to write down my innermost thoughts that I just really don't share with people. For me it is an outlet. I am going through a rough time right now and my journal is saving my life. I am pouring out all kinds of things that I just wouldn't have time to do in a session. I am just overflowing with stuff right now.

I am also beginning to notice that it is getting easier for me to share my thoughts and feelings out loud in session. I think that is because I have been sharing them with my journal rather than just constantly ruminating over them.