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As we discussed in a recent post, keeping a daily journal to record your recovery progress can be incredibly useful. Regularly writing down your thoughts and feelings enables you to let go of your emotions – and it can be highly beneficial when it comes to reducing the stresses and anxieties you experience each day.
But for all the benefits journaling offers to those suffering from adrenal fatigue, the problem is that it can be difficult to know where to begin…
To help you out, here are 30 daily journaling prompts you can use to guide your thoughts and kick-start your journal entries. We’ve divided them into three main categories – stress relief, self-reflection and self-improvement.
If you’re looking to reduce stress and be better equipped to deal with the challenges you face on a daily basis, here are some good questions and exercises to consider…
1. What upset me today, and why did it upset me? Writing anything and everything down in as much detail as possible. It doesn’t matter how small or petty something might seem – if it bothered you, you should make a note of it.
2. Who upset me today – and why? Write down any words you can think of to describe the person in question. Basically, it is about getting stuff out of your system and avoiding the dangerous scenario of bottling up bad feelings.
3. What role did I play in the above situation? Be honest and reflect on the impact your own actions may have had on things. To help you give an objective response, it can be useful to write in the third person narrative or “as an outsider looking in”.
4. How can I make things better? Achieving some kind of resolution helps to reduce stress and enables you to ‘let go.’ Think about what you could personally do to make it better – it could be talking things over with the other person or simply offering forgiveness.
5. How has the event affected other things? When you’re upset it’s all too easy for it to start affecting other things in your life. Maybe an argument with your partner caused you to snap at a colleague at work? Writing these things down will help you to gain a sense of perspective and stop it from happening again.
6. How has this person affected other parts of your life? Likewise, it’s important to write this down so that you can be mindful of not letting one stressful event lead to another.
7. Write down all the things that make you feel stressed and anxious in your daily life. Make a note of anything you can think of (no matter how small), and try to describe why these things cause you to feel that way.
8. Outline how stress affects your daily life. If these things didn’t happen, how would you feel instead?
9. Write down how you would go about tackling the problems you have identified. Try to be as practical as possible – for example, you might decide to adopt a new routine to take some pressure away from yourself, or it might involve talking over your problems with a therapist.
10. Write down at least one thing that made you happy today. Doing this will help you to feel more positive and shift your focus away from a negative outlook.
Self-reflection is an important exercise that can help you to learn more about yourself and discover exactly why you feel as you do. It might seem hard (especially at first), but it’s well worth doing.
11. What did I do wrong today? What could I have done differently?
12. What caused me to behave in this way? Try to list all the reasons you can think of.
13. Did anything hurt me today? If you’re feeling down, it definitely helps to reflect on what caused you to feel this way.
14. Did anyone hurt my feelings today? It doesn’t matter whether you think they meant to or not – write down their name.
15. Has this happened before?
16. What things am I currently struggling with in my life? What issues do I need to address in order to feel better?
17. How can I treat myself today? It could be taking a walk in the park, relaxing with some scented candles or arranging a catch up with your best friend.
18. Where are you currently in your life? Think about your current relationships, career, finances, friends, family, hobbies, spirituality, etc.
19. Where do you want to be in the future? What are you doing to get there?
20. Is there anything preventing you from achieving your goals or making your dreams a reality? Are you being held back by fears or anxieties over how things might turn out?
Here are some key questions and exercises to help you get to where you want to be in your life. Whatever you’re looking to achieve, you can do it!
21. What areas of your life would you like to improve? It could be your career, finances, relationships, etc.
22. Think about all of these things and ask yourself what you could do to improve each of them. Take as much time as you need to reflect and come up with a solid plan of action.
23. What practical steps can you take to work on these areas? It could be taking a course or seeking advice from a professional.
24. What is your purpose in life? You need to know what you want so you can then go out and get it!
25. What is your mind and body telling you? Do you need more sleep, more rest or more exercise? Write this down and then set yourself some goals.
26. Reflect on your spiritual journey and think about how you are nurturing your spirituality on a daily basis.
27. What did you learn today? Even as adults, we are constantly learning new things and developing as people. Write down one important thing you learned today.
28. What could you do differently tomorrow to make it a better day? Even if it’s just a small thing, it’s important to constantly learn and spot ways we can improve as human beings.
29. Who can you turn to for help or advice? It’s important to surround yourself with the right people if you want to grow as a person.
30. How can I help others? Who needs me right now? Remember: Giving is good for the heart and the soul!
So, there you have it. We hope you’ve found these journaling prompts inspiring and that you’ll use them on a daily basis to help kick start your journal entries.
In truth, there isn’t really a right or wrong way to write a journal. As you go and start to learn more about yourself, you’ll find that you develop your own thoughts and ideas. Run with these and don’t be afraid to explore new areas.
Get our free Stress Management Workbook to help you identify and track your stress, and provide you with a variety of proven techniques that you can use to counteract stress. It helps you: