The Transference Technique

There are a number of reasons why writing is therapeutic. Self-expression through journalling allows us to focus our mind and thoughts in a similar way to meditation, and put them into perspective.

The act of transferring your fears out of your head and onto a page means that it is easier to let go of things that you can’t control or that might be causing additional stress.

Regularly monitoring your mood by journalling can be really useful for identifying what makes you stressed, or identifying fears which may be impacting your mood. A few simple words or a score out of 10 every day can help you track your mood and know when to reach out for support.

Journaling can also boost your self-esteem: Affirmations, quotes and positive self-talk in your journal can be a helpful way of reminding yourself that you’re doing your best.

It’s also helpful to look back on journal entries after an event has happened to see how you have navigated and resolved potential conflicts with friends and family.

There are other benefits, too. A journal can act as a time capsule you can look back on in months or years to come and writing in it regularly may improve your memory. Having a paper journal can reduce screen time too, and give your eyes and brain a break from the info you’re bombarded with every day that may affect your mental health.

Journaling guide.pdf