Journaling is a type of meditation. Benefits include:
- Stimulating the mind-body healing process,
- Increasing awareness of your thoughts and ideas, and
- Reducing pain and stress.
You do not have to use a journal. It can be on paper, in the notes app on your phone or in a document on your computer. It is the act of writing that creates positive effects.
Writing Suggestions
Affirmations
List personal, positive statements that focus on your specific problems or needs. They should be short (1 sentence), positive (avoid ‘not’ and ‘no’), and in the present tense (happening now). Make up 1 or 2 and write them down 10 to 20 times, meditating on them.
Examples: My pain is getting better every day. My sleep is improving.
Appreciation list
List everything or everyone you are thankful for in your life. This reminds you to feel gratitude for the positive things in your life, raises your awareness of good health and helps make that happen in everyday life.
Example: Spend time with friends or family, clean sheets, or a favorite meal.
Success list
Write down all the things you do well. Include hobbies, sports, music, actions, interests or school subjects. Add new ones when they come along.
By paying attention to your successes, you encourage yourself to do more.
Outflow list
Make a list of ways you can send positive energy to others around you. When you send good thoughts to others, it helps you in a positive way. You get back what you send out, and usually more.
Examples: Thoughts of appreciation, friendship, energy, health and healing, or love and affection
Self-appreciation list
Write down easy ways you could increase pleasure or satisfaction in your life. These can be small gifts to yourself. Pick 1 thing each day.
Examples: Spend time with a friend, listen to a favorite playlist, color, draw, paint or create something
Self-esteem list
List all the things you like about yourself. When you pay attention to your positive qualities, you turn on your creative energies.
Creative ideas
Write your ideas, dreams, or plans for the future, even if they seem impossible. By stimulating your creative thinking, you strengthen your powers of creative visualization and imagery – some of your greatest healing powers.
Cautions
Privacy
You can throw away the paper after writing or delete what you typed on a device. You may consider using a password on the document in your phone, tablet or laptop if you want to keep it private.
AI or artificial intelligence
Some people have tried journalling or asking personal or health questions using ChatGPT, Gemini, or other LLMs (large language models) or AI (artificial intelligence) chatbots.
- We do not recommend you use AI programs to journal or get health advice.
- AI is not a professional, trained psychologist or doctor. The AI writes back based on training it received which may or may not be accurate.
- Your writing becomes the property of the AI company (it’s no longer private).
- And the AI might respond in unhealthy ways. It can “hallucinate” or make up facts that are not true. Or suggest things to do that are not recommended.
To Learn More
- Adolescent Medicine
206-987-2028 - Ask your child’s healthcare provider
- seattlechildrens.org/patient-education
Free Interpreter Services
- In the hospital, ask your nurse.
- From outside the hospital, call the toll-free Family Interpreting Line, 1-866-583-1527. Tell the interpreter the name or extension you need.
