How to Use a Journal
- Chart Assertiveness Graph
- Make a general graph on how assertive you are.
- Then make a list of WHAT situations you are assertive in.
- List of WHO you are assertive with.
- List of who you are PASSIVE with.
- List WHY you are passive with them, (what are you afraid of losing?)
- List “worse case scenarios.”
- List what guilt you have but remember that you did something for yourself
- Progress to Goals-List a few (not a long list) of goals you’d like to make. Start small. Make it a graph of things like:
- How do I feel?
- How happy am I?
- What steps am I making to become more social?
- How am I drawing nearer to God?
- Triggers- List your triggers.
- Know what sets you off
- Who do you give power to upset or manipulate you?
- List any antecedents to see trouble before it gets to you.
- What can you do to avoid or remove power from these triggers?
- List techniques to handle the anger or anxiety when they do happen.
- Consequences to Behaviors-If you do not believe you have any bad behaviors, then why are you getting so many negative consequences?
- List consequences you believe to be out of the blue, unfair, overly difficult.
- List reasons that could be responsible.
- Anxiety-Be prepared for it.
- List what causes it.
- What gives you joy or control to reduce it.
What to Write in Your Journal
- Notes from groups-In other words…you have to attend groups!
- Ideas from other patients
- Song lyrics that mean something to you
- Influential childhood memories
- Things you need to be thankful for
- Jokes!
- Prayers for yourself, your family and friends and people you observe
- Ideas for change
- Bucket lists
- Outlines for conversations you need to have to make changes in your life.
- “On this Day in History” anniversaries that mean something to you or have influenced you. And why.
- Art, sketches.
- Promises you’ve made, to make, to keep.
- Quotes from people you admire.
- Routines you’d like to start, maintain.
- Habits you need to break
- List of people who you are thankful for (and obversely…
- People you need to dump
- What you see out the window
- Coping skills that are doable.
- Progress on Grief
- Forgiveness.
- Issues you’re avoiding.
- Negative thoughts to avoid.
- Books you’ve heard of.
Leave a Reply