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Fempreneurs Need Self Care - Journaling 1 on 1

Updated: Oct 23, 2023

I strongly believe in self care. You wont have a successful business without it. There is a certain sort of magic in saying "no", when it means saying "yes" to yourself. One of the wonderful ways that I keep up my self care routine is through journaling.

A gratitude journal is an excellent tool for promoting and maintaining good mental health. It can help you develop a positive mindset, reduce stress, and improve your overall well-being. Here's how to create and use a gratitude journal for mental health:

  1. Get a Journal: Start by choosing a physical journal or a digital app where you can record your thoughts and gratitude entries. You can use a simple notebook or a dedicated gratitude journal with prompts if you prefer.

  2. Set a Routine: Establish a regular routine for journaling. Whether it's daily, weekly, or monthly, consistency is key to reaping the mental health benefits. Find a time that works for you, such as in the morning or before bed.

  3. Reflect on the Positive: In your gratitude journal, write down the things you are grateful for. These can be simple or significant aspects of your life, such as relationships, experiences, accomplishments, or personal traits. Try to be specific and focus on the details.

  4. Express Genuine Emotions: As you write, express your emotions authentically. Describe why you are grateful for each item on your list. This can help you connect with your feelings and develop a deeper sense of appreciation.

  5. Start Small: If you're new to gratitude journaling, it's okay to start small. You don't have to list many things at once. Begin with one or two items and gradually increase the number as you become more comfortable with the practice.

  6. Practice Mindfulness: As you reflect on your gratitude, take a moment to be fully present and mindful of each entry. This can help you savor the positive experiences and feelings associated with them.

  7. Avoid Repetition: While it's okay to express gratitude for the same things multiple times, try to diversify your entries. This can encourage you to notice and appreciate a wider range of positive aspects in your life.

  8. Embrace Challenges: Your gratitude journal can also include challenges or difficult situations you've faced. Reflect on the lessons and growth that have come from these experiences. This can help you reframe adversity in a positive light.

  9. Include Self-Appreciation: Don't forget to express gratitude for yourself. Acknowledge your accomplishments, strengths, and personal qualities that you appreciate. Self-compassion is vital for mental health.

  10. Review Your Entries: Periodically go back and review your past entries. This can be a powerful reminder of the positive aspects of your life and the progress you've made in terms of your mental health.

  11. Share Gratitude: Consider sharing your gratitude journal with a trusted friend, family member, or therapist. Sharing your positive reflections can enhance your sense of connection and support.

  12. Adapt to Your Needs: Adjust your gratitude journaling practice to fit your needs and preferences. The goal is to create a practice that promotes mental health and well-being in a way that resonates with you.

Gratitude journaling is a simple yet effective way to boost your mental health by fostering a positive perspective, reducing stress, and increasing your overall sense of well-being. It's a practice that can be tailored to your individual needs and can be a valuable addition to your self-care routine.

Adult coloring books can be a wonderful tool for self-care and relaxation. Coloring can provide a meditative and creative outlet that allows you to unwind, reduce stress, and promote overall well-being. Here's how adult coloring books can contribute to your self-care routine:

  1. Stress Reduction: Coloring can be a mindful and calming activity. It helps shift your focus away from daily stressors and into the present moment, similar to meditation. The repetitive motion of coloring can be soothing and reduce anxiety.

  2. Creative Expression: Coloring allows you to express your creativity without the pressure of creating something "perfect." You can choose your own colors, styles, and patterns, which can be a liberating and enjoyable experience.

  3. Mindfulness Practice: Coloring encourages mindfulness as it requires you to concentrate on the task at hand, letting go of worries and distractions. This practice can help you relax and increase your self-awareness.

  4. Enhanced Concentration: Focusing on coloring can improve your concentration and attention span, which can be particularly helpful if you have a busy mind or struggle with racing thoughts.

  5. Self-Expression: The colors and designs you choose can reflect your emotions, moods, and personal style. This can be a form of self-expression and can help you connect with your inner self.

  6. Artistic Therapy: Some people find that coloring can serve as a form of art therapy. It can be especially useful for processing emotions and dealing with difficult experiences in a non-verbal way.

  7. Achievement and Mastery: Completing a coloring page can give you a sense of accomplishment. It's a simple and attainable goal that can boost your self-esteem and self-worth.

  8. Distract from Negative Thoughts: Coloring can help shift your focus away from negative thoughts or rumination. It can be a healthy distraction during challenging times.

  9. Social Connection: Coloring can be a social activity. Consider joining a coloring group, taking a class, or coloring with friends. It can enhance your social connections and provide a sense of community.

  10. Variety and Options: Adult coloring books come in a wide range of themes, styles, and complexity levels. You can choose books that cater to your interests and skill level.

  11. Portability: Coloring books are portable, making them a convenient self-care activity. You can take them with you when you travel, visit waiting rooms, or simply want to relax in different settings.

  12. Cost-Effective: Coloring books and colored pencils/markers are relatively inexpensive, making them an accessible self-care option.

Remember that self-care is a highly individualized practice, and what works for one person may not work for another. If you find coloring to be a calming and enjoyable self-care activity, it can be a valuable addition to your routine. It's a simple way to take a break, relax, and recharge.

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