How Journaling Can Help You Adjust to a Bipolar I Diagnosis

"Journaling is a great way to process your diagnosis and track your progress throughout treatment.

Try these journaling prompts the next time you feel stuck.

1. Identify your feelings about your diagnosis.

Putting your feelings in writing can provide talking points for your next therapy session, action steps you want to take, or just help you become more aware of what kind of support you need from loved ones.

2. Reflect on how your life could be different with treatment.

Along with processing your concerns about treatment, try writing about how your life could improve if you take a step toward more stable moods. Envision a day or week in your life, focusing on what you can accomplish and how you’ll feel when the obstacle of mood instability is no longer a major barrier.

3. When your mood is stable, write a letter to yourself for future moments when you’re struggling.

Dr. Westman recommends writing a letter to yourself when you’re feeling stable. “Remind yourself why it’s a good idea to take your medicine even when you don’t feel like it, or why you should stick to a stricter sleep-wake schedule, even if that feels upsetting,” he says. Then, when you’re struggling, read through the letter to help yourself remember why it’s important to stay grounded and take care of yourself.

4. Create a mood tracker.

You can simply write down your routines and how you’re feeling as you go about your day. Or, if you’re a visual person, get a grid-lined journal and create a color code for particular moods.

5. Start a gratitude practice.

If you’re feeling discouraged or like you’re heading toward a low mood, take some time to list out a few things you’re thankful for—even if they’re small."

Read the full article on Self

✨Takeaway: Journaling can help people with bipolar disorder track their moods and symptoms over time, which can help them identify triggers and warning signs. Writing in a journal can also help people with bipolar disorder express their emotions and process difficult experiences.

✨Reflection: Have you ever tried journaling as a way to manage your mental health?

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