How to do journaling the right way | Dr. Marta Lopez, Clinical Psychologist
Dr Marta Lopez
Clinical Psychologist
Specialisation: Trauma, Anxiety, Mindfulness, EMDR
Regulatory Body: HCPC, BPS
Based in: London, UK
š¤Writing is one method of self-reflection. It is not the only one, and it is not a requirement. The practice is the point; the format is adjustable.
Structured journaling gives the mind a consistent container: a set time each day to consider what happened, how it felt, and what a person might notice if they stepped back from it. Guided journals with pre-written prompts make this more accessible for those who are uncertain where to begin. For anyone who does not connect with writing, voice or video recordings serve the same purpose, and organising them by date and theme makes them retrievable when they matter most.
Dr Marta Lopez also points to creative expression as a legitimate form of self-reflection.
Painting, drawing, or any creative outlet can externalise internal experience in ways that language sometimes cannot. The common thread across all of these methods is the same: getting thoughts out of the body and onto something external creates distance, and that distance is often what allows a person to see their situation more clearly.
The practice does not need to be lengthy or daily. What matters is that it happens consistently enough to build the habit.
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