You don't have to have a talent for writing to keep a journal. Just a few lines a day can help you express your feelings and relieve stress.
Expressing feelings and emotions is a healthy need for any person, especially when you are experiencing a big life transition such as becoming a mother. Suppressing your emotions can lead to unnecessary stress and anxiety.
Write down all thoughts
If you feel anxious but cannot speak out loud, a piece of paper and a pen can help. Write down everything that comes to mind at the moment. This kind of writing is called stream of consciousness.
How does it work?
When you are worried, you are trapped by your thoughts. Sometimes we can spend hours re-running the same labyrinth of anxious thoughts without coming to any conclusion. Writing down anxious thoughts allows you to slow down and end the loop of worried thoughts that are running through your head. By writing things down, you will be able to focus and reflect on the problem in a more constructive way; you’ll be able to look at the situation from a new angle, and perhaps find a solution.
If you are bored or do not know what to write, write down exactly that: "I am bored, I have no thoughts. I don’t know what to write." This may seem like a silly idea - in that case, describe how you feel when you are wasting time. Oftentimes, just getting the pen starting to move across the page will unleash more thoughts and ideas that perhaps you didn’t even know you were having.
What if I need more structure to start writing?
The previous exercise may not work for everyone. For some, it is difficult to keep track of the flow of their thoughts, while others may fall into a stupor at the sight of a blank slate. In this case, it is better to write not spontaneously but according to a plan.
One such structured technique is the diary of emotions. Get a special notebook for this and always carry it with you. Every time you become aware of your emotion, write it down. It can be sadness, anger, anxiety, fear, happiness, interest, excitement. Next, also briefly describe the situation that triggered the feeling. But there is no need to think about deeper root causes or to reflect on the meaning of the emotion [1].
Take notes in a notebook every day for at least a month. Later, when you read the diary, you can track what emotions arose most often and what kinds of situations stir up emotions for you.
This exercise can help you release your emotions, including those that you are ashamed of or prefer not to notice. Remember, there are no right and wrong emotions. It is normal to have complex and conflicting feelings during pregnancy. If you allow yourself to show them sometimes, you are giving yourself the opportunity to cope with them in a healthy way.
Make lists
Lists are another great way to help you deal with your emotions. When you outline a specific topic, you break reality into small chunks. Individual pieces are much easier to approach than something large and indefinite [2].
The names for the lists can be anything. Write about what is most important to you. It is best if the lists are associated with both positive and negative emotions. However, you don't need to force yourself. Choose topics that are most relevant at the moment. Here are some examples:
What helps me to rest and recuperate.
Dreams I’ve been having.
Thoughts that make me happy.
What I do well.
What I want to learn.
What annoys me.
What am I ashamed to talk about with my partner.
List of lists that I want to make.
Lists help you better understand yourself, your desires and feelings. In addition, compiling them can turn into a pleasant daily ritual.
How to start?
In the early days, set yourself reminders that it's time to make a new entry. To make your writing more enjoyable, choose a beautiful notebook and your favorite pen.
