The Power of Journaling in the Slow Seasons of Life
How I Use Journaling to Calm My Mind and Love Myself Through Uncertainty
Hello and welcome to the Self-Worth Journal, I am Sheila Daisy a daughter of two cultures and Self-worth and Self Acceptance advocate. I write about my personal experiences with both of these concepts and how I have been able to build and nurture my self-worth. It is my hope that you will not only enjoy but find real value in my writing. Enjoy!
Happy new week dear friends!
In last week’s article which I coauthored with
we explored what it feels like being in the middle of a struggle and how we both work through our different experiences. Interestingly enough this opportunity sparked a new idea which I am going to explore some more in the coming weeks.As I sat to work on the article I picked up a journal to read what I had written and I noticed that through all the ups and downs, the joys and sadness writing - journaling to be exact has been my anchor so in this new series I will explore how I have used journaling and still using it to get through challenging situations.
Right now, I’m in a waiting season.
The kind where no matter how much I plan, push, or pray—parts of my life just… don’t move. I don’t know the outcome. I don’t know the timeline and most days, I don’t know what I’m supposed to do while I wait. But I do know this: journaling is one of the few things helping me stay grounded, gentle with myself, and emotionally steady.
Why I Turn to Journaling When Life Is in Limbo
When life feels out of control, I find safety in the one place I can show up fully: the page.
Journaling gives me space to:
Hear myself clearly through the noise
Soothe my anxious thoughts
Coach myself
Reconnect with the real me—not the version constantly trying to prove her worth
It’s never about a cohesive prose but more so the freedom to be unapologetically raw with myself. Sometimes I just pour out frustration or fear and other times, I surprise myself with softness. Either way, the page never turns me away and in this in-between chapter, that means everything.
Knowing that my way of release and soothing is not just a thing made up in my head helps me immensely. A study published in the Journal of Experimental Psychology found that expressive writing can reduce intrusive thoughts by up to 68% and significantly lower cortisol levels – our body's main stress hormone. When we write about our emotions, we literally calm our nervous system.
How Journaling Becomes My Everything “Self” Sanctuary
Waiting often stirs up old insecurities: Am I enough? Did I miss something? Why is nothing working?
These thoughts used to quietly eat away at my self-worth—until I started writing them down and replacing them with kinder truths:
“Even when things feel uncertain, I am still worthy.”
“Just because I’m waiting doesn’t mean I’m not growing.”
“My value isn’t measured by how fast I get somewhere.”
What starts as a desperate attempt to quiet my mind becomes a daily practice of self-discovery. Here's what I'm learning about nurturing myself through journaling:
1. It Gives Me Permission to Feel
Before journaling, I'm constantly judging my emotions. Scared? I should be braver. Sad? Why am I sad, I should be more positive. My journal becomes the first place where I can be messy, imperfect, and completely human without apology.
These are some of the phrases and things I am writing to help me get through this period.
"I give myself permission to feel..." and complete the sentence. Letting myself be honest about what I am experiencing right now.
2. It Helps Me Catch My Inner Critic
The voice in my head can sometimes make it hard for me to see the light at the end of the tunnel. So writing what I am hearing down brings to light what I need to work on and say to myself.
I rewrite these things to help guide my thoughts on the things I want, the outcome I hope for rather than all the volcanic eruptions that my mind makes up that will not happen.
3. It Becomes My Evidence Collection
When you're in the middle of a struggle your brain conveniently forgets all the good stuff. My journal becomes a place where I keep a record of small wins, kind words from others, and moments when I show up for myself. This in turn slowly revives my sense of self, my confidence and my acknowledgement of myself.
Another 2021 study published in JMIR Mental Health shows that expressive writing significantly reduces anxiety and boosts emotional clarity during uncertain life events. Writing engages the brain’s emotion-regulating centers, which helps us build a stronger, more accepting self-image.
The Science of Self-Compassion on Paper
Dr. Kristin Neff's of self-compassion.org writes that people who practice self-compassionate writing experience reduced depression and anxiety while building resilience. When we write with kindness toward ourselves, we literally rewire our brains for self-acceptance.
I don’t have a particular way of journaling because putting pen on paper depends on how I am feeling that day. It’s come in various forms including bullets, doodling, free writing or prompted. I don’t know when this became so ingrained in me but the effects I have experienced have been worth it so here are a few of my techniques, so let’s explore a few of these styles.
My Go-To Journaling Techniques for Tough Times
The 3-3-3 Method (Perfect for overwhelm)
3 things you're feeling right now
3 things that are actually within your control
3 things you appreciate about yourself today
A Letter to My Future Self
Writing a letter to myself one year from now or even my higher self in the future. I write about how I hope the future looks and has turned out. What I am proud of? What hopes I have? This technique helps me see beyond the current storm.
The Compassionate Observer
Writing about my current situation as if I am a wise, loving friend observing my life. Normally I dress it to my higher self, and imagine what I would say from that perspective? How would I encourage my current self?
In The Middle of The Storm - Turning to Self-Compassion When it Just Won’t Let Up
Currently, I still wake up with that familiar anxiety, and longing to get to that place, knowing that I have my journal – my faithful companion that never judges, never rushes me, and always has space for whatever I need to pour out helps calm my mind.
These days I notice that the beautiful thing about journaling through uncertain times is that it doesn't promise to change my circumstances immediately. Instead, it changes how I relate to myself within those circumstances.
It builds a foundation of self-worth, self acceptance and self-love that no external situation can shake. If you’ve never tried journaling or have dipped your toe in and out of it but want to make this a part your your daily routine then here are a few tips to get you started.
Your Journaling Toolkit
What You Need:
Any notebook or even your phone's notes app - I am old school so I love pen and paper.
5-10 minutes of uninterrupted time, and
A commitment to showing up, even when it feels silly
Here are 5 Journaling Prompts that are help me in this current phase of life:
“What do I need right now to feel supported?”
“What would I say to someone else who feels how I feel?”
“What’s still growing in me during this waiting period?”
“What truth grounds me when everything feels uncertain?”
“How can I show myself care instead of criticism today?”
Tiny Rituals I Pair With Journaling
In the book Atomic Habits by James Clear he talks about habit stacking and I found this to be very helpful for me before and after journaling to soothe my nervous system.
To calm my nervous system and deepen my connection to myself, I create a soft space around journaling:
I create space and the ambiance when I have capacity for it but breath work before and after is a must.
I practice box breathing (inhale 4, hold 4, exhale 4, hold 4)
I play gentle instrumental music if I am in the mood or if things aren’t too heavy.
Doing this helps me combine regulating my nervous system with emptying my thoughts a combination that not only leaves me ten times lighter but also protects my health.
Helpful Resources:
The Self-Compassion Workbook by Kristin Neff
Insight Timer app (free guided journaling meditations)
The Self-Love Experiment by Shannon Kaiser
Your Turn
As we start a new week can I encourage you to find your own way and style of journaling to help you get through tough times. Journaling may not change your circumstances overnight but it does help you create a safe, loving place inside yourself while the rest of life catches up, and that’s where healing begins.
Here is a little yet important thing to remember when it comes to journaling - there’s no "right" way to journal. Some days I write pages, other days just a few sentences or bullets. The magic isn't in perfection – it's in showing up for yourself, being consistent and remembering this safe space, one word at a time.
Thank you for reading, I would love to hear your thoughts, perspectives and experiences so please do share them in the comments. If you also know someone who might resonate, please do share this with them. Lastly if you have enjoyed Alex’s writing please do check out his publication here.
Have a great week ahead!
Love & Light
Sheila Daisy