The Drowning Journal Technique

Journaling is a widespread practice, yet many people feel it is not for them. There is a stereotype, especially among adult men, that it is juvenal or feminine. Research has shown that it is an effective coping mechanism for people of every gender and at every stage of life. Additionally, it does not look the same for everyone. The classic trope that one needs a dedicated diary where they gush about there deepest feelings in paragraph after paragraph of vivid ink is untrue. There is no right way to journal.

Let me repeat that, there is no correct way to journal. Each person does it their own way. Here is how I define journaling. The act of writing down things that clog or stick in your mind. The primary use for journaling in my view, is to help control and focus ones thoughts. Writing paragraphs is perfectly fine. Many people feel they do not have time for that. Here, I want to share a simple technique that is quick but impactful. It can be used in almost any location, private or public. 

When would you use this technique? When you feel you are drowning emotionally. When thoughts are stuck in your mind. When your thoughts are racing or overwhelming. When you are having trouble focusing your thoughts, or when you are having difficulty relaxing. You can use it at any time.

All that is needed is a writing utensil and a surface to write on. Alternatively, you can do this on a digital device, but I prefer paper or a white board. The technique begins by simply writing down the things that are racing through or clogging your mind. Start with one- to two-word descriptions (e.g. finances, pain, car trouble, sickness, stress, my mother, my job, etc). Do not write them in a list. Instead, write each word over top of the former. When you are done, it should be difficult or impossible to read any of the words you wrote. You have just drowned your problems in ink.

As I write my problems over top of each other. I like to turn the page all the way around, writing each word at a slightly different angle. Then I end up with a large circular blot of scribbles. I will sometimes write the same thought down multiple times if it is especially persistent in my mind. When I am done, I feel more calm. Because none of the words are discernable, it is entirely private. You can simply throw the piece of paper away along with your worries. At least it makes me feel better to think about it like that.

To be sure, it does not fix all your problems. But this exercise will calm your mind and allow you to focus or relax. It helps to just put your thoughts down on paper. It only takes 1-2 minutes. It slows the frantic thoughts jumbled in your mind. It works kind of like Dumbledore's pensive in the Harry Potter series. Although sadly we don't have a magic wand to solve our problems. At least afterword, you can relax or focus on whatever is at hand. 

An alternative for those with disabilities who cannot write is to turn on a recording device and speak aloud the things that are crowding your mind. It is very therapeutic. 

Feel better.

David F. Garner OTR/L