Did you ever keep a diary growing up? Or have you ever tracked your habits in a bullet journal?

There are different ways to journal though they all entail recording an element of your life, whether it be your crush, your daily routine, how much water you’re drinking, etc.

A therapy journal is to help you keep track of your thoughts, feelings, behaviors, and observations both during and between therapy sessions. Again, you can do this in different ways! Once you find an effective way that works for you, journaling can really level-up your therapy game and help you make deeper, more rapid progress.

Why Keep a Journal for Therapy?

1. Capture the Moment (and the Emotions): Have you ever left a therapy session feeling like you've just experienced a whirlwind of emotions, insights, and "a-ha" moments? That's where your journal swoops in to save the day. By jotting down your reflections immediately after therapy, you can capture those fleeting thoughts and feelings. It's like bottling lightning (but with more legible handwriting). You make sure you don’t forget those important nuggets of insight and knowledge.

2. Track Your Progress: Therapy is a bit like a choose-your-own-adventure book—you're the hero, and your journal is your trusty map. Writing about your experiences between sessions helps you track your progress and see how far you've come. Plus, it's a great confidence boost to look back and say, "Hey, I faced that dragon, and I'm still standing! I’ve done some hard things."

3. Practice Makes Perfect: Remember that awesome coping strategy you and your therapist discussed? Writing it down not only helps reinforce what you've learned but also reminds you to actually practice it in real life. It's like leaving yourself little post-it notes of self-care and wisdom.

Diving into DBT Journals aka Diary Cards

Now, let's talk about the Dialectical Behavior Therapy (DBT) diary card—a special therapy tool for cultivating self-awareness, changing behaviors, and managing emotions. DBT journals are like Swiss Army knives for your mind, helping you:

• Identify Triggers: Ever wondered why certain situations push your buttons? Your DBT journal is your detective notebook, helping you uncover those sneaky triggers. You keep track of your specific emotions and how intensely you feel them throughout the week. You can keep notes to give context for certain emotions.

• Change Behaviors: Want to hit "pause" before reacting impulsively? A DBT journal helps you track your behaviors and practice new, healthier responses. You typically record some behaviors you want to reduce or stop (i.e. cutting, drinking, people-pleasing, suicidal urges, etc.) and some you want to increase (i.e. setting boundaries, practicing specific skills, exercise for 30 minutes a day.) Not only do you track whether or not you do the behavior, you also track the urges you have to do them.

• Cultivate Mindfulness: Ah, mindfulness—the zen art of being present. With DBT journaling, you can tune into your thoughts and feelings with curiosity and kindness. Journaling overall encourages self-reflection — pausing and noticing what is happening both within you and around you. Through tracking your emotions, urges, and behaviors, you start to be able to better identify them in the moment and ultimately will learn to respond to them more skillfully.

How to Start Journaling Like a Pro

Ready to embark on your journaling adventure? Here are some tips to get you started:

1. Find Your Perfect Match: Pick a journal that speaks to your soul—whether it's a classic Moleskine or a whimsical notebook covered in vines and woodland creatures. I like to pick journals that excite me to pick them up and appeal to both my sight and touch.

2. Set the Scene: Create a cozy journaling nook with your favorite tea, a comfy pillow, pretty pens, and maybe a furry companion. Make it a ritual you look forward to.

3. Keep It Real: Your journal is a judgment-free zone. Write honestly and authentically, without worrying about perfection or grammar police.

4. Be Consistent (But Forgiving): Aim to journal regularly, but don't beat yourself up if life gets in the way. It's all about progress, not perfection. I find it helps to journal around the same time everyday — maybe make it part of your nightly ritual.

5. Have Fun with It: Add doodles, quotes, or even stickers to jazz up your journal. Make it yours, make it enjoyable, and make it something you look forward to.

Your journal can be your therapy sidekick… or even a mini-pseudo-therapy —always there to listen, support, and empower you on your journey.

So, grab that pen (or keyboard) and let the therapeutic energy flow. Your thoughts matter, your feelings are valid, and your journal is your invitation to explore it all.

Remember, you're the author of your story—make it a page-turner. 🌟

You can check out my downloadable pre- and post-therapy handouts, as well as DBT Diary Cards at the store.