Benefits of an Addiction Recovery Journal
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Some of us love writing — journals, wedding toasts, greeting cards for any occasion, you name it. Bring out the fancy pens and gold-rimmed journals, and let’s get going! Others might have a love-hate relationship with it. Maybe it brings up memories of your fifth-grade teacher marking those punctuation and spelling errors.
Regardless of our history with journaling, it can be a valuable tool for addiction recovery. Before you dig in your heels, however, remember that there are no grades or grammar checks. There are no deadlines, style guides, or word limits to worry about. In fact, you don’t even have to share it with anyone unless you want to (not even your cat, if she’s too judgy)! And we promise it’ll be worth it; journaling through recovery comes with many benefits.
In this article, we’ll share some of the top benefits and some writing prompts to get you started.
In spite of the rumors, drugs and alcohol don’t actually help us be more creative, but creativity can help us overcome addiction and free our minds to be more creative.
As David Sacks writes in Psychology Today, “Many people who become addicted to drugs or alcohol have alexithymia, a term that describes people who don’t understand what they’re feeling or how others feel or can’t put their feelings into words.” Creative pursuits (such as journaling) can “allow people to express difficult thoughts, memories, and feelings without being constrained by words.”
There’s another powerful reason journaling can be a great recovery tool — writing is a way to naturally get into a “flow state,” which helps the brain release pleasure-producing neurochemicals such as dopamine.
Flow state is all about being in “the zone”: time stands still; outside sights and sounds fade into the background; and even the voice inside your head (you know, that pesky one that tells you you “need a drink”) quiets down. Want to know more? Check out our blog “How To Enter a Flow State: 5 Ways To Get in the Zone.”
Everywhere we look these days, we’re told to be more mindful. While mindfulness may seem like a buzzword, there’s powerful neuroscience behind it! In fact, focusing our attention on the present moment by sitting quietly, observing our breath, walking, or performing daily tasks (such as folding laundry) can activate neural pathways that promote peace. At the same time, our anxiety and stress levels decrease, our compassion for others and ourselves increases, and cravings fade into the background.
Journaling can be a great mindfulness exercise that centers us on the present moment and harnesses the power of the “now.” It’s just you and the page (or the screen), nothing else.
If it feels awkward at first, stick with it. As Idowu Koyenikan writes in Wealth for All: Living a Life of Success at the Edge of Your Ability, “The mind is just like a muscle — the more you exercise it, the stronger it gets and the more it can expand.” Similarly, writing is like a muscle that gets stronger when we exercise it. And the more we do so, the stronger our recovery gets.
Want more ideas? Check out “20 Mindful Journal Prompts To Build Stress Resilience.”
Another great use of a recovery journal? It can help us track habits and triggers related to our recovery. Neuroscience shows that tracking health habits can work wonders for consistency and success over time. It’s all about progress, not perfection: when we track our patterns over an extended period, we see overall trends rather than daily fluctuations.
In addition to spotting potential pitfalls and triggers before they lead to a full-blown relapse, tracking our recovery is a great way to celebrate milestones. By seeing our progress in writing, we can see how far we’ve come. Building and tracking small and specific habits related to our goals is also a great way to build motivation and reduce frustration along the way. The journey isn’t always linear, and that’s okay — what matters is that we’re headed in the right direction.
Curious about the ins and outs of habit tracking? Take a look at our blogs “Tracking Your Drinking Just Got Easier” and “Tracking Your Drinking Can Change Your Relationship with Alcohol.”
Daily wins. At the end of each day, jot down three specific “wins.” They don’t have to be big! Maybe you were able to dismiss a craving, swap that wine for a mocktail, or walk by the liquor store down the street without going in (or better yet, without even noticing it!). Over time, looking back at these victories — no matter how small they might seem — can provide an extra boost of motivation.
Looking back. Take a journey through your previous entries and see if any patterns emerge. Do the same triggers come up over and over again? Do certain days of the week (or times of day) seem easier than others? Write about any trends that come up.
Now, tracking all those wins just might leave us feeling grateful! Gratitude journaling is yet another powerful practice that can add momentum to our addiction recovery.
Neuroscience research shows that gratitude has tangible effects on the brain, activating regions such as the anterior cingulate cortex and medial prefrontal cortex. One of the fascinating experiments that led to this discovery tracked brain activity in subjects who were asked to imagine themselves receiving unexpected gifts in the middle of the Holocaust. The researchers found that the distinct gratitude “footprint” in the brain could have an impact on our moral cognition and positive emotion processing, both of which play a role in addiction recovery.
Gratitude also triggers the release of dopamine — the brain’s reward neurochemical, which is artificially triggered by alcohol and other drugs. In other words, gratitude can act as a powerful natural “high.” Check out “10 Benefits of a Daily Gratitude Practice” for a deeper look.
P.S. Need more ideas? Check out “Gratitude Journal Prompts To Practice Daily.”
Finally, let’s use our recovery journal to look to the future! There’s great power in the practice of visualization, and we can harness it through writing.
In her Psychology Today article “Seeing Is Believing: The Power of Visualization,” A.J. Adams writes, “Mental practice can get you closer to where you want to be in life.” She gives the example of Natan Sharansky, a computer specialist imprisoned in the USSR practicing mental chess to eventually beat world champion chess player Garry Kasparov in 1996.
Science backs up the power of visualization as well. It’s a well-known fact that athletes use visualization as part of their training process and experience real-life benefits from visualizing how they cross that finish line, complete a perfect pole vault, or tackle an opponent on the wrestling mat. When a Cleveland Clinic Foundation exercise psychologist had a group of subjects perform “virtual workouts” in their minds, he found that the “mental contractions” increased finger abduction strength by 35%. By the end of four weeks, however, the mental workout continued to lead to improvements, resulting in a 40% gain in strength.
Write about your special place and return to the writing when you’re struggling with cravings or triggers. It’ll be here for you and will help shift your perspective.
Writing, in the end, is about exploring your own life from different perspectives that can be hard to sort out in real-time. As Aldous Huxley observes, “Words can be like X-rays if you use them properly — they’ll go through anything.” Let’s use these X-rays to illuminate hidden aspects of our journey, helping clear a path through challenges and discovering unexpected joys along the way.
1. What is an addiction recovery journal, and why should I consider using one?
An addiction recovery journal is a personal space where you can freely express your thoughts, feelings, and experiences during your recovery journey. It's beneficial because it provides a creative outlet, helps manage emotions, and serves as a reflective tool to monitor progress and setbacks.
2. How can journal prompts for recovery help unleash my creativity?
Journaling can stimulate creativity, an essential aspect of recovery for many people. It allows for the expression of complex emotions and thoughts that might be difficult to articulate verbally. Engaging in creative writing, like crafting short stories or scenarios, can also provide new perspectives and coping strategies.
3. Can journaling impact my brain's chemistry?
Yes, journaling can positively affect your brain's chemistry. It encourages the release of dopamine, a feel-good neurotransmitter, especially when you enter a "flow state" during writing. This state can enhance feelings of pleasure and satisfaction, which are crucial for recovery.
4. What are some specific journal prompts for addiction recovery?
You might begin with prompts like "Write about a moment today when you felt at peace," or "Describe a future where you've overcome your current challenges." These prompts can help focus your thoughts and encourage a deeper exploration of your personal experiences and aspirations.
5. How do sobriety journal prompts serve as a mindfulness exercise?
Journaling brings your focus to the present, helping you cultivate mindfulness by reflecting on current sensations, emotions, and activities. This practice can reduce stress and anxiety, increase awareness of your mental state, and support a more grounded approach to recovery.
6. What role does gratitude play in journaling and recovery?
Gratitude journaling can significantly impact recovery by highlighting positive experiences and emotions. It shifts focus from challenges to appreciation, enhancing emotional well-being and resilience. Gratitude journaling also reinforces positive neural pathways, contributing to a healthier mindset.
7. How can I use journaling to visualize and plan for my future?
Visualization through journaling involves writing detailed descriptions of future goals and dreams. This practice can strengthen mental pathways similar to those created during actual experiences, providing motivation and a clearer sense of direction in your recovery journey.
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