Notebook Therapy UK: Tips For Keeping A Therapy Journal

Notebook therapy is a complementary technique to help individuals improve their mental health and overall well-being. While notebook therapy isn’t a formal type of treatment, the modality is commonly used in methods like cognitive-behavioral therapy (CBT) or narrative therapy. Below, explore how notebook therapy can be used to cope with stress, anxiety, and depression. In addition, find tips on beginning and getting the most from your journaling practice. 

What is notebook therapy?  

How therapy journaling works

Unlike casual or stream-of-consciousness journaling, therapy journaling intentionally focuses on exploring and understanding why people think, feel, and behave the way they do. Individuals using a journal in expressive therapy are encouraged to write about specific events that cause strong emotions like grief, anger, anxiety, or joy. While journaling is usually considered a relatively straightforward process, there is a technique to therapeutic journaling. For example, it may come in the form of "homework," with the counselor assigning a specific writing topic, time, and frequency for the client to write. 

Benefits of journal therapy

Whether you’re writing at the request of your therapist or for self-searching, journal therapy may deliver many benefits, including but not limited to the following: 

• Recognizing aspects of your daily life that bring mental health challenges
• Processing and releasing emotions
• Practicing mindfulness through mindful writing and relaxation
• An increased ability to articulate feelings in relationships or therapy
• A deeper understanding of how you think and feel
• Insight into your behaviors
• A new perspective on situations that might be more productive or realistic 
• Improved problem-solving skills

Therapeutic approaches that may integrate notebooks

Many therapeutic methods use journaling as an integral part of the process. For example, clients in CBT can use writing exercises such as thought records or worksheets to identify and challenge negative thought patterns. Journaling can be used in expressive therapy to promote healing. Individuals in narrative therapy may use reflective writing to clarify and reframe their life stories. Additionally, dialectical behavior therapy (DBT) sometimes includes journaling as part of mindfulness and emotional regulation practices.

How to start and maintain a therapy journal 

Selecting a journal that resonates with you can be key to setting yourself up for journaling success. You might choose a designated therapy notebook that includes tools created by licensed professionals specifically designed to help make changes in your life. On the other hand, some therapists recommend notebooks with blank pages so you can write freely. Some people prefer a physical notebook, while others prefer an app or online platform for journaling. 

Set a schedule to write in your therapy journal

Once you’ve selected the right notebook for you, set a schedule for when and how long you’ll write. Try to designate a consistent time for writing. If your therapist has recommended a specific schedule, test it out and see how it works. 

If you feel pressured or overwhelmed, it can undermine the purpose of keeping a journal, so communicate with your therapist about changing your schedule. For effective journaling, quality is sometimes more important than quantity. The key to establishing a productive journaling practice can be consistency, so keep a schedule that’s easiest to maintain.  

Try different journaling techniques. 

There are many creative ways to journal. Some people prefer writing freely about a topic in a stream-of-consciousness style. Others prefer writing with structured prompts or writing a “letter” to their future selves. You might also choose to focus on a gratitude journal in which you list a set number of aspects or situations you’re thankful for every day. 

Keep track of progress and share your notebooks with your therapist 

To gauge your progress, date every entry and include the time if you write several times a day. Revisit your past entries to reflect on how your thoughts and emotions influence your behaviors. You can review the entries with your therapist during sessions if you choose. 

Notebook therapy without self-judgment

Since you’ll be writing about situations that impact you emotionally, try to enter the process openly. Strive for authenticity over perfection, and don't overthink it. Just start writing, even if it seems "messy" or incomplete. Keep your journal in a secure place where only you can access it. 

What is a bullet journal?

A bullet journal is a type of therapy journal personalized for planning and tracking goals, events, habits, and ideas using a combination of bullet points, lists, and visual elements. These journals act as a sort of mix between a daily planner, to-do list, and diary and are highly customizable to the user’s needs.  

Using a bullet journal 

Using a bullet journal, start with an index page to easily navigate your entries by topic or date. You can design specific sections for tracking mood, events, coping mechanisms, therapy sessions, or progress according to your needs. You can also incorporate symbols, colors, or drawings to represent different emotions or experiences. 

Notebook therapy efficacy: What the research says 

Past research suggests that expressive writing can help individuals with a variety of physical and mental health issues. A paper published by The Journal of the Royal College of General Practitioners acknowledged several studies in which writing therapy was beneficial for helping individuals cope with symptoms of the following:

• Irritable bowel syndrome
• High blood pressure
• Rheumatoid arthritis
• Anxiety and depression
• Post-traumatic stress disorder
• Certain cancers
• Asthma 

The same paper lists research suggesting that journaling can help individuals cope with specific life circumstances, such as natural disasters, loss of employment, the loss of a loved one, a breakup with a life partner, and general stressful events. 

Finding mental health resources in the United Kingdom

While journaling can be beneficial for mental health, it’s not appropriate as a sole treatment method for people with mental health conditions. Individuals with issues like anxiety, depression, trauma, OCD, and others may seek guidance from a mental health professional. Organizations like Samaritans, Mind, and Mental Health Foundation offer information, advice, and help to find therapists by region. Additionally, you can ask your GP for a referral or contact the NHS for support and information. 

A therapy journal can be a valuable mental health tool

Ask a counselor about notebook therapy

Online mental health resources in the United Kingdom

For those who prefer mental health support from home, there are several options for online therapy in the UK. Specific organizations may offer online self-help cognitive-behavioral therapy if you want to try a more self-guided approach. For people looking for a more comprehensive approach, online therapy platforms like BetterHelp provide telehealth services in the United Kingdom. 

While fee-based, such online platforms are often an affordable option (BetterHelp subscriptions start as low as £65, billed every four weeks). Virtual therapy also provides solutions for barriers to getting treatment. Online therapy is typically accessible for people living in areas with fewer practicing therapists. Because there's no need to commute, online therapy is convenient, and scheduling is flexible. 

Research shows that online therapy can be effective in treating individuals with issues often addressed in conventional treatment, such as anxiety and depression. For example, a preliminary randomized controlled trial conducted in 2018 found that participants in a 12-week web-based journaling program experienced decreased depressive symptoms and anxiety after the first month in the program.