Spring journaling: 5 ways to spark your creativity and relax your mind
- Lexi Johnson
- 2 hours ago
- 4 min read
Your spring reset — Preparing to bloom!
Many people like to do “spring cleaning,” embracing the fresh start that comes with a new season.
The idea is that, as nature undergoes changes and comes back to life, we can bring our spaces back to life by getting rid of things we don’t need, leaving room to fill with the things that help us and make us happy.
In the same way, the start of the sunny months can serve as a reset for our minds, allowing us to reexamine our thought patterns, habits and feelings with a fresh perspective.
One way to do this is by journaling. Keeping a journal can help you cope with and reduce stress, anxiety and depression. (1)
But the best part is: it doesn’t have to be limited to simply writing words on a page. It can serve as a space to creatively express oneself, which can look different for each person — answering questions, brain-dumping or even coloring.
All you need to start your “spring reset” is a few minutes and a blank notebook. Keeping a journal can help you cope with and reduce stress, anxiety, and depression.
According to the research of Dr. Jeremy Nobel, MD, MPH, a primary-care physician and author of the book “Project Unlonely,” creating art “decreases the stress hormone cortisol, and increases levels of feel good hormones such as dopamine, serotonin, oxytocin, and endorphins.” (2)
Starting your journal
Whether you want to change some habits, cope with stress and worry, or just take a few minutes to relax your mind, now is the perfect time to boost your mental health garden.
All you need to start your spring reset is a few minutes and a blank notebook. Below are some journal ideas to both engage your creativity and get in touch with your thoughts and feelings.
Five spring journal ideas
1.) Happy words
In big letters, write a positive emotion — happy, calm, inspired, motivated, etc. Underneath or around it, jot down things that make you feel that way. For example, if your word was “calm,” you might write “walking outside,” “taking a bath,” “dinner with my family,” etc.
2.) Capture the moment
Think of the last moment that made you really happy — it can be a small thing. Challenge yourself to fill a page or two describing only that moment, noting your emotions, all five senses, anything people said, what made it special, etc. This will help you relive the moment and solidify it in your memory.
3.) Stress circles
On a blank page in your journal, draw a bunch of overlapping circles. Then, with markers or colored pens, fill in some of the overlapping spaces. This is an easy drawing exercise that doesn’t have to be perfect, and it’s a good way to engage the senses and relax the mind.
4.) Self-care reminder notes
Create a list of positive reminders you can look at when negative self-talk gets the best of you. They can be phrases like “I am loved and valued,” and “I don’t have to be perfect, what matters is that I’m trying,” Then, write them on sticky notes, adding colors and doodles if desired, and place them around your house where you’ll pass by them often.
5.) Intentions and Introspection
Take a moment to answer the following questions:
What habits/routines do you want to leave behind from the winter?
What is one area of your life in which you want a fresh start? Brainstorm a few easy steps you can take toward creating this reset.
What are you most looking forward to this month?
Journaling tips: getting the most out of it
A few ways to get the most out of your journaling include:
Designate a specific time to write – you’ll stay consistent if it’s part of your daily or weekly routine.
Make it easy – keep your pen and journal in the same place (or with you at all times) so it’s easy to pick it up and start writing.
Don’t aim for perfection – don’t worry about good handwriting or spelling or drawing. It’s more about the process than the product.
Self-care and mental health
If you follow Therapy Fort Worth and Counseling Center, you already know that we believe tending your mental and emotional wellbeing is just as important as caring for your physical health. That’s why we regularly share tips and ideas for self-care and related content that can help you achieve greater mindfulness of your thoughts and feelings.
Journaling is one such self-care idea that has been shown to help in this regard.
Regular therapy is another self-care technique that many people find helpful for managing the stresses of day-to-day life and easing the tension of major life transitions. It’s a proven, all-natural way to reduce anxiety, change negative thought patterns, improve overall wellbeing, and operate in a state of healthier integration between different parts of the brain.
Whether or not therapy is a part of your self-care plan, the important thing is that you’re aware of the need to include self-care in your routine, and to find ways to improve mindfulness so you can live your best life!
Check out our blog and follow us on Instagram for more inspiring content related to self-care, personal growth, mental health and wellbeing.
And if you’re interested in exploring therapy as a form of self-care or for any other reason, please reach out to us!
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