How to Start a Self-Care Journal
When it comes to self-care and wellbeing, there is no “easy button.” Self-care is self-directed care. You’re in charge. It’s not an easy button, but a self-care journal makes it easier.
Wellbeing requires regular focused self-care. You’re in charge of your body. It’s a powerful self-healing system. You know your body better than anyone. Listen to it. Pay attention to what it’s telling you. A self-care journal can help you do just that whether you use a paper journal or keep it digitally.
What Should You Put in a Journal?
How to keep your journal is up to you. It’s your journal, so you can put in it what you want. You can write or sketch, make doodles or clip something from a printed page. What topics you select depends on your interests. Whether you write, sketch, or clip, having focus helps you move more quickly to your goals. Consider tracking your physical activity, mental stress, social interactions, and food. Here are some ideas.
What’s the Weather Like?
Weather can trigger migraines. Winter’s heavier atmosphere causes some to have more headaches. The pain often lifts as the weather gets lighter. Other seasons can be just as bad for migraines. Spring storms, summer heat, and fall dryness can trigger migraines for many.
Other Topics for Your Journal
The following topics are area to help minimize the effects of migraines. Keep notes on what you do and how they help you.
- Did you get outdoors in the fresh air? Did you get 15-20 minutes of sunshine?
- How much exercise did you do? Was it moderate? (not too strenuous to avoid inflammation).
- Did you take any recommended supplements? (extra B complex to support nerves. Boswellia to help reduce inflammation).
- How can you focus on what’s good in your life? What can you be grateful for today?
- Did you try any of the essential oils to help fight migraine pain? If so, which ones and how much? What carrier oil did you use?
Food for Thought
If you find you’re often making notes about food in your self-care journal, you might consider creating a journal focused on food. What foods seemed to trigger migraines for you? What foods have you eaten to help fight pain? Foods known to trigger migraines include citrus fruits and juices, cheese, chocolate, pickles, sour cream, nuts, alcohol, pizza, coffee, tea, cola, hot dogs, sausage, peanut butter. Other food can help fight pain.
What Do You Think?
- If you keep a journal, what topics do you focus on? Do you keep it digitally or on paper?
- Do you prefer to write in a journal or draw or a combination?
- If you don’t keep a journal, how do you stay focused on self-care?