Journaling
While sports are a means for many to escape from the pressures of life, they are definitely not stress-free. Injuries, conflicts within teams, and bad performances are only a few factors that might cause an athlete stress. Many athletes choose to journal to improve their mental health and regain a sense of clarity. Let’s dive into the benefits that journaling can bring to athletes and how to implement it into your lifestyle.
Getting started:
The most difficult part of journaling is often getting started. Writing can feel like a challenge and might seem like a lot of effort for something that is supposed to be relaxing. One way to combat the initial writer’s block is by changing your mindset. Instead of trying to make your journal perfect and thinking too much about what you’re writing, focus on getting words on the page. You can write about anything: what you did that day, something you’ve been thinking about, or something you’re grateful for. Start out with a sentence or two, and as you get more comfortable you can increase the volume of your writing.
Staying consistent:
How can you make journaling a consistent practice? A good way is to slowly work towards your journaling goals rather than overwhelm yourself with a large amount of writing. Create a smaller goal, such as writing 2-3 sentences every other day. Once you achieve that, create a larger goal, such as 5 sentences every day. This will feel more rewarding and make you more motivated to continue. Another tip is to implement journaling into your existing routine. Do your journaling at the same time every day, such as right after brushing your teeth, so that you are less likely to forget about it. Eventually, journaling will become a regular part of your schedule.
Benefits of journaling:
So, is journaling a worthwhile activity for athletes? Let’s look at some potential benefits that come with regular journaling.
Emotional wellness: Setting aside some time to relax and write can help to reduce stress and process your emotions. Writing down what’s inside your head can help you release tension from the day and understand your feelings better.
Setting goals: Keeping a written journal can also help you with goal-setting. You can plan out what you will do and keep track of your progress, making it easier to stay on with your goals.
Self-appreciation: Journaling allows you to keep a written record of your milestones, achievements, and development over time. For athletes, this can prove to be extremely valuable as you can celebrate how far you’ve come. Showing self-appreciation allows you to overcome the difficult times in your athletic career and regain your confidence after a bad performance or injury.
Types of journaling:
Now that you know how to start journaling and how it can aid you, let’s look at some different ways to journal.
Gratitude journaling: a way to reflect on things you’re grateful for in your life; most effective the more specific you are (ex: “I’m grateful for the dinner I had with my friends” rather than just “I’m grateful for my friends”)
Bullet journaling: used to write down daily tasks, things to remember, important dates, comments/observations, in a brief bullet point format
Diary: a record of daily happenings; can help you reflect on both the positive and negative aspects of your day
Ultimately, there is no right or wrong way to journal. It’s a tool meant to help you and you should adjust your practice so that it works for you. Experiment with different methods and styles to see what you enjoy most.
Conclusion:
Whether you’re dealing with emotional stress or just looking for a way to improve your mental health, every athlete can benefit from journaling. By starting off slow and working up, you can make journaling an integral tool for taking care of your mental health.
Sources:
Broadway, Kaitlin. “The Benefits Of Journalling for Student-Athletes.” NCSA College Recruiting, https://www.ncsasports.org/blog/benefits-of-journaling-for-student-athletes.
“Content - Health Encyclopedia.” University of Rochester Medical Center, https://www.urmc.rochester.edu/encyclopedia/content?ContentTypeID=1&ContentID=4552.
“Gratitude Journal | Practice | Greater Good in Action.” Greater Good in Action, https://ggia.berkeley.edu/practice/gratitude_journal.
“How to Bullet Journal: The Absolute Ultimate Guide — The Lazy Genius.” The Lazy Genius, https://www.thelazygeniuscollective.com/blog/how-to-bullet-journal.