Most people don’t really think of themselves as writers. In fact, writers—novelists, journalists, playwrights, poets, screenwriters, essayists (even bloggers)—can seem like a special group of people with unique talents that others do not have access to.
But when you think about it, writing is an activity that most people already do to one degree or another. You might write emails. You might write reports for work or school. Heck, even texting is a kind of writing—even when you use a lot of emojis to get your point across.
We mention this because writing can be a helpful process for a person in recovery from a substance use disorder. Let’s consider a few different kinds of recovery journals you might write in to shore up your sobriety.
The Quick and Easy Gratitude Journal
Reminding yourself of the things you are grateful for supports your ongoing recovery—and keeping a gratitude journal can be a wonderful way to bring those things to mind each day.
One popular way to keep a gratitude journal is to take a few moments in the evening (or whatever time of day works best for you) to jot down three things you are thankful for. They can be big (a promotion at work, for example) or small (a beautiful flower garden you spot on your way to work), and it is perfectly fine to repeat yourself because some key people, places, or things are likely to be cornerstones of your gratitude.
You can keep a gratitude journal in a notebook, of course, but there are also some apps that are designed for this purpose and allow you to add photos to your gratitude list. No matter how you do it, keeping a gratitude journal is good for your recovery.
The Longer and More Detailed Processing Journal
Maybe keeping a journal in which you reflect on your feelings and experiences would be a useful practice for you in recovery. It is possible, for example, that your therapist might suggest this approach to thinking things through between sessions. Or you may simply decide that putting your thoughts down on paper is helpful and take up this kind of journaling on your own.
In any event, this kind of journaling is very flexible. Each day, you might reflect on what you have experienced and how you felt about it. You might note moments when you experienced a craving or when your emotions felt particularly strong. The process of writing about these things can help you figure out strategies for difficult moments as well as ways to keep those challenges from arising in the first place.
You can find some prompts to get you started here.
The Anything Goes Creative Journal
It is possible that what you would really find helpful on your recovery journey is a way to express yourself creatively. A journal can be a great place to do just that. You could write stories or poems. You could sketch or doodle. You could create a collage or write funny captions under photos you clip from magazines. The possibilities for a creative journal are only limited by your imagination.
Now, some people struggle with a creative journal because they can’t get past the idea that their writing or art has to be good enough to show to other people. But that simply is not the case. Your creative journal is yours and yours alone—something for you to enjoy without worrying about what other people think. If, at some point, you think you might like to share something you have created in your journal with others, that’s great. But finding an audience is not the point. Enjoying your creativity in support of your sobriety is the primary goal.
Find the Approach to Journaling that Works Best for You
When it comes to journaling, you have lots of options—any and all of which can be useful to you in recovery. The most important thing is to find an approach that you enjoy and that you can stick with on a regular basis. That does not necessarily mean you have to write in your journal each and every day, but a consistent practice will go a long way to helping you stick to your ongoing sobriety goals.
Maybe you don’t really think of yourself as a writer. But maybe you should.
We Are Here to Help
At Wooded Glen Recovery Center—located in Henryville, Indiana—offers treatment for substance use disorders and co-occurring mental health disorders like depression, anxiety, and more. Our approach is grounded in evidence, expertise, experience, and empathy as we see you through detoxification and rehabilitation and then provide ongoing support via our continuum of care.
Make today the day you can write in your journal that you are getting the help you need to leave drugs or alcohol behind. Regaining your sobriety gives you the chance to restart the story of your life.