Awareness of emotional and behavioral patterns is an important aspect of change. If you are not aware that there is a problem, why change?

During the holiday season, you will most likely be observing the behaviors of your family and friends and may begin to reflect more on how these experiences have shaped your sense of self.

Journaling can be a helpful tool to help you reflect on your thoughts, feelings, and behaviors. While this may be something to consider on your own, it can be especially powerful as part of the therapeutic process.

Here are some prompts to get you started. You might pick one of two to start and bring these to therapy to explore further.

• What early messages did I learn about emotions?
• What healthy or unhealthy patterns have I learned and how do these impact my mental health?
• What does emotional regulation and coping look like? Where did I learn these skills?
• What does my narrative sound like? Are there others’ voices that are heavily impacting my own self-talk?
• What messages did I pick up that are connected to my values?
• Who or what is currently having the biggest influence on my daily habits?

Taking some time for inner reflection through journaling is a great practice that can help with prioritizing your needs.

By reflecting on emotions, thoughts, and behavioral patterns, you can gain insight into the next steps on your journey.

Happy journaling,

CARE

Written By: Charlotte Johnson, MA, LPCC