I journaled regularly before I started T, but it was mostly a chronicle of how terrible I felt. There wasn't a lot of insight. Now that I am in T, I make a point of writing down what we discussed in as much detail as I can. Then I usually write once or twice during the week--usually to reflect on what I discussed with T, and to make note of anything else that was important to me during the week. I review it before each session and it helps me remember what's going on with me emotionally.

At my T's suggestion, I began using art to express the feelings I had that words couldn't capture. Now I dabble in what some people call "art journaling" or "visual journaling," which combines art and journaling for a fuller picture of what's going on for me.