Emotional Health: Therapeutic Journaling

Written by Kala Lovegrove (Murray Bridge, South Australia)

Kalah Lovegrove is an Aboriginal Christian Comedian, Domestic Violence Survivor & Advocate and the Founder of 'A Time To Heal'. She is a single Mum of 4 who loves writing/journaling, Body Groove Workouts, studying the Bible, knitting, travelling & spending time in nature.

June 6, 2024

“This is what the Lord, the God of Israel, says: “Write in a book all the words I have spoken to you.” – Jeremiah 30:2 (NIV)

Therapeutic journaling is simply writing down your thoughts and feelings while reflecting on the things God is saying to you. Writing has immeasurably helped me during my emotional healing journey. Journaling can reduce your stress and help you work on solving problems in a healthy way. 

You can have one notebook that can be used as a universal journal. However, I believe it is beneficial to have dedicated notebooks for each journaling style. Some journaling types include

Bible Journaling/Scripture Writing

Prayer Journal

Gratitude Journal

Health & Fitness Journal

Reflection Journal

Devotional Journal

Daily Life Journal

Scripture Writing is a Great Way to Creatively Study Your Bible

I discovered this type of journaling a few years ago and it has helped me in many ways.
Scripture writing can help you memorize scripture and find your own personal creative flair.
It is also a great resource to have when you want to revisit a certain topic.

You can use printable journals or buy blank notebooks and get creative with those using various art supplies including texts, gel pens, watercolor paints, stickers, and much more.
You can also purchase various journaling Bibles and create your own artwork in your Bible.

What is scripture writing?

It is exactly what it says, you rewrite scripture in a journal, Bible, or notebook.
You can either write it out in your normal handwriting or you can be creative and use different fonts, colors, and styles.
It is similar to Bible journaling, but it is just specifically writing out the Bible verse, as is.

But He answered, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’”

Matthew 4:4 (ESV)

Practice Gratitude Journaling Daily 

I think a gratitude journal is one of the most important journals we can keep.
In a world where there is so much pain, hurt, sadness, and destruction, it can become hard to be thankful every day.

We need to be intentional in showing gratitude to God and to others.
The Bible tells us to give thanks in all things, no matter what our circumstances are.
That is not easy to do when you are suffering. 

“Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”

1 Thessalonians 5:18 (NIV)

There were many times in my life when I struggled to be thankful for the things that were happening daily.
This was especially true when I was suffering from emotional, verbal, and psychological abuse from my ex-husband.
Sometimes I was so overcome with sadness, hopelessness, and despair that I couldn’t find the energy to say “thank you” to God.

Using a gratitude journal each day can shift your focus during difficult periods.
God will work in your heart and strengthen you.
This will help you start living with a grateful heart and attitude, even when there is so much pain and heartache in your life.

Health & Fitness Journals Help You Honor God With Your Health

“…present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”

Romans 12:1-2 (ESV)

I believe it is important to journal about certain aspects of your life so that you can reflect on the things that are working and recognize (and change) the things that are not.
I am very passionate about using journals for documenting and reflecting on my health so I can be accountable, encouraged, and committed to my goals.

A Journal is a Physical Keepsake of God’s Miracles

“Remember the wonders He has done, His miracles, and the judgements He pronounced,”

Psalms 105:5 (NIV)

I record all the miracles that God is doing in my life in my life journal.
Having a physical record of everything that God has done in your life is a great way to remember all that He has done for you. 

When I am going through tough times, I like to sit down and read past entries to remember how far I have come and how far God has brought me.
When we reflect on His blessings, we are reminded of His goodness, which encourages us to keep pushing forward during times of suffering. 

Journaling Brings Healing

When you put pen to paper and release your thoughts and feelings through writing, you can start to process your emotions in a more positive way.
It is so beneficial to your personal growth and development and can also help your mental health. 

Prayer & Reflection

  • How can you set aside time each day to pray and start writing in your journal? 
  • What are some things that you can write about? Consider writing about what you are thankful for. Think about journaling about your real and true feelings. Write down all the things that worry you. Be vulnerable…give what is on your mind and heart over to God.
  • Pray, asking God to reveal what it means to keep a prayer journal to talk to God about everything.

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