Use a Journal for Self-Discovery and Self-Expression

As a therapist, I often suggest to clients that they explore their feelings and thoughts by keeping a journal. Sometimes clients ask for a bit of direction with this process. Here are some journaling ideas if you're not sure where to start:

1. Write down what happened today and how you felt about it.

2. Write a letter to a person you are angry with. Say everything you are feeling and wish you had the nerve to say.

3. Draw a picture of the person you wrote the letter to in #2.

4. Make a list of all the things you are grateful for. List all the big things, all the small things, and everything in between that you can think of.

5. Circle the three most important things on the list you made in #4. Write a paragraph for each, expressing your appreciation to the person who had the most influence over it. If possible, turn this into an actual letter and send it.

6. Make a list of the things that you feel upset about right now. Write down as many as you can think of until you can't think of any more. Then choose the top five.

7. For each of the top five things you identified in #6, list 10 things you can do to gain control of the situation. Circle the top three from each list.

8. Make a timeline that represents your life. Fill it in with the most significant events that have shaped you: your early years, your teen years, and each decade that has followed. Draw pictures or icons next to the most important events. Use crayons or markers if you wish.

9. Write a few pages about your feelings about the timeline.

10. Describe how your life would be different if had or had not happened.

Here are some examples:

a. If your parents had divorced
b. If your parents had remained married
c. If your parents had been married
d. If your mother hadn't passed away
e. If you hadn't moved to
f. If you had gone to college
g. If you hadn't gone to college
h. If you had gone to College
i. If you had never met
j. If you hadn't broken up with
11. Make a list of all the things you wish you could do before your life is over.

12. Make a list of the things no one knows about you.

13. Write about your junior year in high school.

14. Write about what life was like before you became a parent.

15. Write about what you wish you had known before you became a parent.

16. Make a list of the things you still want to learn about being a parent.

17. Describe what it was like when you first met your partner.

18. Write about what you wish you had known about your partner before you married him/her.

19. Write about what you wish your partner had known about you before (s)he married you.

20. Write a letter to yourself as you were at age 10. Tell yourself:

a. What your life is like now
b. What you have learned since you were 10
c. What you want him or her to know
d. What you want him or her to beware of
e. What you want him or her to enjoy every moment of

21. Write a letter to your own parents. Tell them what your life is like now.

22. Write a letter to someone from your childhood or adolescence who didn't appreciate you or who misunderstood you. Tell the person what you want them to know and how you feel about the lack of connection between you.

23. Think of someone you never acknowledged for something important. Write that person a letter and acknowledge him or her.

24. Think of someone who never acknowledged you for something important. Write them a letter and tell them what you want them to know.

25. Make a list of five miracles you want to happen in the coming year. Write a paragraph or two describing each one and how your life will be better if it happens.

26. For each of the five miracles, make a list of:

a. Five barriers or forces that block or prevent it from happening

b. Five positive influences, things that encourage or support its happening

c. Five things you can do to reduce the barriers and strengthen the positive influences

27. Write about the five things you most like to do.

28. Write about the five things you most dislike doing.

29. Make a list of five places you'd like to visit. Describe what you imagine them to be like.

30. Write about three things you most regret doing or not doing. Describe what happened and how you feel about it.

31. Write a letter to your children, even if they have not yet been born. Tell them what you want them to know about you.

32. Write a letter to your grandchildren, even if they have not yet been born. Tell them what you want them to know about you.

33. Write a letter to your descendants one hundred years from now. Describe what your life is like today.

Garrett Coan is a professional therapist, coach and psychotherapist. His two Northern New Jersey office locations are accessible to individuals who reside in Bergen County, Essex County, Passaic County, Rockland County, and Manhattan. He offers online and telephone coaching and counseling services for those who live at a distance. He can be accessed through http://www.creativecounselors.com or 201-303-4303.

---

Integrating Life and Work

Organizations are finally creating cultures that support a work and... Read More

Body Language Speaks Louder Than Words

Has it ever occurred to you how much you are... Read More

Corporate Coaching - Why Coach? C(5)+ED

Is it possible to make a strong "business case for... Read More

Still Wondering About Coaching?

A friend called me the other day from Lower Alabama.... Read More

Top Ways to Maximize Your Talents at Work

Are you maximizing your strengths and promoting your talents at... Read More

A Beginner To Beginners

You may be just starting, or contemplating, your first online... Read More

3 Secrets to Developing Superior People Skills

1. If What You Are Doing Is Not Working Change... Read More

The Right Coach

Who is the Best Coach For Achieving Your Goals?A friend... Read More

Do you know WHAT MAKES ME MAD?? It makes me SO MAD I just want to...

Sound familiar? If you want to manage anger, the only... Read More

How Not Letting Go of Your Past can Hurt Your Future

Experiences, whether good or bad, are sometimes all we have,... Read More

COACHING: When it?s Beyond Oprah and Dr. Phil

How many more servings of the daytime self-help salad will... Read More

10 Things I Wish I Would Have Known Before I Went Into the Real World

I must confess, I laughed when I saw that Maria... Read More

Two Leadership Strategies: Don?t Lose Your Mind & Be a Coach

Are you feeling overwhelmed, a lack of confidence or under... Read More

4 Underused Hot Spots for Your Personal Branding Iron

I'll never forget what my mentor told me: "Don't communicate... Read More

Is Your Life In Motion?

Ever since the Internet bubble and the 9/11 terrorist attacks,... Read More

How Empathy Can Reduce Your Anger

Jim, a 42-year old engineer was teaching his eight-year-old son... Read More

The Student Who Knew Too Much

This article is for those of you who coach or... Read More

Flying in the Slow Lane

Dogs distrust hot air balloons. I gathered this tidbit as... Read More

Stay Connected To WHY You Are Doing Things

"The more I want to get something done, the less... Read More

Life Coaching for Success and Fulfilment

We live in a world of rapid change and uncertainty.... Read More

How to Deal Effectively with Anxiety

Every human feels anxiety on occasion; it is a part... Read More

Buyer Beware: Choose A Business Coach Carefully To Get The Results You Want

Consider this scenario. A colleague suggests you get a business... Read More

Six Steps for Creating Work-Life Balance

Today an increasing number of us are experiencing burnout, low... Read More

Personal Core Values: Your Key to Success and Happiness

Each of us has our own set of personal values;... Read More

Business Career Executive Coaching Article -Motivator, Discipline and Desire

"There is a certain combination of desire and discipline in... Read More

Sorry Dr Maslow, I Think You Got It Wrong

In the 1950s Abraham Maslow published a book entitled "... Read More

Do You Make These Common Mistakes When Talking to People?

Many moons ago. Talking to people was something I avoided... Read More

Business Coaching Legacy: Reflections on What You Want to Leave Behind?

Updating my will has been on my mind for quite... Read More

Permission To Have FUN

? Have you been working long hours? ? Have... Read More

Whats Wrong with Life Coaching?

As a Life Coach I quickly identified most individuals wanted... Read More

Do You Ever Give Up Coaching Employees?

In principle, we don't want to give up coaching employees.... Read More

Do You Want to Impress Others? Then Don?t Talk ?Listen

Recently my friend Michelle was concerned about a professional conference... Read More

Saying NO to Good Opportunities!

Tracey started her video production company 2 ½ years ago,... Read More