What is Journal Therapy Coaching?

Coaching

Oct 14

It has been a while and some time since I last wrote an article, but don’t think I just took a long break without doing nothing, just that during the Sundays’ morning coffees instead of writing articles here - I focus my attention on learning and having team-coaching or mentoring sessions for people around the world.

During this summer I gain two more accreditations: Senior Practitioner by EMCC (more than 250 h of coaching clients), Professional Certified Coach by ICF (more than 500h of coaching clients), 2 more certifications (Team Coach and Journal Therapy Coach) and started my journey for others - details soon in some articles about the continue development of a coach and how this dedication supports my clients.

Now, if you have been reading my blog for some time you know that I am a heavy user of a journal. And, while I coach my clients I invite them to have a developmental journal that is a silent witness of their journey. It empowers them, is a continue source of self inspiration and creates a self mirror of experiences.

As a coach, with years of experience in using writing as a reflective practice, I’ve witnessed firsthand the transformative power of journal therapy. This practice combined with the reflective nature of journaling and the structured usage of coaching, offers a unique pathway to personal growth and emotional well-being.

On my birthday I received as a present a course of certification for Journal Therapy Coach. So several weekends in September I studied and learned new things about how I can support my clients using journal therapy. Based on the informations received there, the tools I explored, my experience and the tools that I created, topped by those inspired by this journey I am preparing a gift for my readers. In order to be able to gain the access to my next resource - join my newsletter. Until then please check my Resources area and download the Self Care Journal to have several days with focus on your mental health and wellbeing.

Now, here is some ideas on Journal Therapy Coaching and benefits.

What is Journal Therapy Coaching?

Journal Therapy (JT) Coaching is a holistic approach that leverages the therapeutic benefits of journaling within a coaching framework. It involves using writing as a tool to explore thoughts, emotions, and experiences, guided by a coach who helps you navigate your inner world and achieve your personal goals with reflective and reflexive practice - using questions and mirroring that allow the client a deeper exploration.

The part that I love the most about this is that there are not two similar journeys, and as the coaching processes everyone of them is unique and different.

For short JT is a written staging of an exchange between different parts of oneself allowing you to take a step back from your journey and learn from it, while you cultivate your wellbeing.

Here are some of the Benefits of working with a coach that uses Journal Therapy:

1. Enhanced Self-Awareness: while writing you take a deep dive into your thoughts and feelings, uncovering patterns and insights that might otherwise remain hidden. This heightened self-awareness is the first step towards meaningful change.

2. Emotional Healing: Writing about your experiences can be incredibly cathartic. It provides a safe space to process emotions, release bottled-up feelings, and gain clarity on past events. Writing all down as an answer to specific questions can lead to significant healing and a sense of relief.

3. Improved Mental Health: Journaling as a ritual or as a habit has been researched and has been shown to reduce symptoms of anxiety and depression. By articulating your worries and fears on paper, you can use reflective techniques that will provide better stress management and support you to develop healthier coping mechanisms.

4. Increase creativity and goal focus: while working with a coach will support you to set clear goals and track progress, writing down and noticing through your own pen writing the process allows your brain to register progress from multiple stimuli, that will train it to use creativity to search for more opportunities to reach your goals, will find ways to think outside the box when solving challenges.

5. Strengthened Communication Skills: I started my first blog as a writing exercise that helped me become better at this skill, only to find out later that being able to write with a red line was making me a better public speaker. Writing regularly improves your ability to articulate thoughts and emotions clearly. This can enhance your communication skills, making it easier to express yourself in relationships and professional settings.

Tips and tricks that made it easier for me:

If you want to start this journey, the first step you need to take is to set aside time each day to write - I have mine booked in the calendar and after some time it becomes a ritual.
Create the surroundings that allows you to reflect - might be with scented candles, might be with a good tea or during the morning coffee, it can be with music or without.
Make sure you write in a way that keeps you aside from distractions - no people, tasks or urgent matters asking for your attention, keeping you away from emerging in writing.
Have a beautiful notebook and a pen that you like how it writes.
Doodle, use photos, do whatever makes sense for you in order to come back to writing as often as possible.
Writing even without a purpose unlocks the creative muscle of writing and exploring ideas. So write even if you feel that is nothing there.
Keep it simple and avoid the rabbit pot hole of looking for examples on the internet.

What you need to know?

First there is no right or wrong way to journal.
Second is not about creating a masterpiece or about judging what emerges.
Third, in order to make it work you need to write honestly and openly, allowing your thoughts to flow freely. Over time, you’ll discover the profound impact this practice can have on your mental and emotional well-being.

Working with a coach that is specialized in Journal Therapy means you will receive prompt and exercises tailored to your goals and needs, supporting you to explore various aspects of your life, emotions and thoughts might offer you an easy way of starting this journey. The role of the coach is to support your exploration of perspectives, invite you to explore blind spots and ask you questions that will deepen the reflective and reflexive processes.

Maybe you’re looking to overcome challenges, or maybe you want to achieve your goals, or simply understand yourself better, this practice offers a pathway to a more fulfilling life. In January I will start a whatsapp channel dedicated to people who want to explore journaling with me - you can register here and be ready to start 2025 with a new journey.

Some of the books on journaling that I have read and have them in my virtual library:
Ira Progoff - At a Journal Workshop (1960)
James Pennebaker - Writing to Heal: A guided journal for recovering from trauma & emotional upheaval (2004)
Julia Cameron - The artist's way: a spiritual path to higher creativity (1992)
Natalie Goldberg - Writing down the bones: freeing the writer within (1986)
Tristine Rainer - New Diary: How to Use a Journal for Self-guidance and Expanded Creativity (1980)
Christina Baldwin - One to One: Self-Understanding Through Journal Writing (1991)
Kate Thompson, Kathleen Adams, Christina Baldwin - Expressive Writing (2015)
Ryder Carroll - The Bullet Journal Method (2018)