One way to reduce stress is to get your feelings out on paper, which is why journaling is often recommended. It's a powerful emotional outlet that can reduce symptoms of stress, anxiety, trauma, and feelings of Depression. It can also improve your physical health by lowering physical health markers, which boosts immunity. It can also improve your outlook, sleep, and energy.
When you think of journaling, you probably picture someone sitting quietly with a notebook in front of them and a pen in hand. Still, journaling can be more than staring at a blank page and dredging up every last heartfelt emotion and memory tied to your experiences.
Journaling, while typically something written out in detail, can be as simple as jotting thoughts and feelings on a sticky note. It can be enough to write, "I'm stressed, or I'm so angry about..." or I'm afraid that..." to refer back to later. So, yes. Journaling can definitely help you to "move" your stress out of your body and somewhere else. And it can (and should) be done in a way that matches your unique personality.
The following information will help you identify the type of journal you'd like to create. Why is this important? Because starting one kind of journal and then deciding halfway through that you should have planned differently will cost you a lot of extra time and energy in the transfer.
There are as many intriguing ways to keep a journal as there are reasons to create one, so I'm addressing journaling from five different perspectives and disciplines: a Book of Shadows, a grimoire, a journal, a diary, and a scrapbook. Each denotes a particular style and purpose, depending on whether you're recording memories, thoughts and feelings, prayers, photographs, artwork, natural remedies, rituals, or an entire belief system.
I'll begin with the most elaborate of journals, the Book of Shadows.
A Book of Shadows
According to Wiccan philosophy, the Book of Shadows (sometimes called a grimoire) contains core ethical principles, seasonal observances, elemental correspondences, and carefully recorded rituals and remedies, organized in a deliberate order. However, you can find this type of book in many pagan practices, not just Wiccan.
- The Wiccan Rede ("An Ye Harm None, Do As Ye Will")
- The Wheel of the Year (and the yearly festivals)
- Moon phases (how they affect spellwork)
- Elements and their correspondences
- Spells and rituals (found or written)
- Herbs, incense, essential oils, stones, and crystals (and their medicinal and metaphysical properties)
- Candle magic
- Color magic
- Recipes for potions and celebratory foods
- Meditations or visualizations (beneficial for focus and intent)
The Book of Shadows is not a personal diary, so don't write about private events unrelated to magic. There are also specific things that you should never place in a Book of Shadows. They are as follows.
- Hateful, spiteful, vengeful thoughts
- Curses, hexes, or ill-wishes (they will return threefold)
- No one else should write in it
A Book of Shadows has an order. Place the owner's name on the first page, along with a quote, a poem, or perhaps The Wiccan Rede. The following one or two pages should outline any rules or traditions to follow in one's practice to avoid being tempted to manipulate magic for personal gain. The following few pages might be dedicated to gods and goddesses and their mythological importance. Your journal can include old wives' tales, sacred chants, or prayers. Once these pages are in place, the rest of the book is ready for the fun stuff: the information, rituals, and spells, all keeping in mind the hard-and-fast rule. "An Ye Harm None, Do As Ye Will".
You can create a Book of Shadows from books with empty pages, such as a leather journal, a hardcover sketchbook, or even a three-ring binder. Pagan stores often sell beautiful leather-bound books. They are made explicitly for grimoires. If you want to pass the Book of Shadows down to future generations, it should be higher quality. Handwrite it to absorb your energy. Using high-quality ink is suggested. If you're concerned about making mistakes, writing a rough draft on ordinary scratch paper beforehand will help prevent errors later.
To learn how to make a Book of Shadows (from a witch's perspective), I suggest watching HearthWitch's video, How to Create a Book of Shadows, which covers pitfalls to avoid when creating your book and comes in handy for any journal.
If you have artistic talent, you might like an example of how to illustrate a Book of Shadows or grimoire. I'm sending you over to Benebellwen.com to view a grimoire I consider highly advanced.
Journals
A typical journal might contain all your favorite remedy recipes to refer to year after year and share with those you love. In the past, a book of natural remedies might have been considered a tool of witchcraft, a Book of Shadows, when in truth, it was merely a wise woman's collection of remedies (without magic or spells) passed down from mother to daughter for healing ailments. However, you can write anything you like in a journal. There are no limitations. A journal can be shared or not. It's up to you. You can also use the beautiful journals found in metaphysical shops. However, avoid those with magical symbols that conflict with your faith. Journals can help you track your wellness goals or any other SMART goals you've set.
Diaries
If you want to scribble down your thoughts, feelings, or dreams, you lean more toward a diary. Diaries are private, for your eyes only, and rarely shared (but they can be), so many diaries come with a lock and key. Stress, especially when it involves negative emotions or ongoing excitement, can cause chronic pain and fatigue. It can also trigger flare-ups of conditions such as HSV, EBV, Fibromyalgia, IBS, and Histamine Intolerance. Expressing your thoughts and feelings on paper, whether creatively or simply jotting down random words, helps release emotions that would otherwise build up and cause unwanted symptoms. Journaling reduces stress, which is why it can be so beneficial for your health and well-being.
Scrapbooks
A scrapbook is best for pasting dried herbs and flowers and framing favorite recipes. You can also use it to keep photographs, cards, and letters. As far as creativity goes, the sky's the limit. Here are some page ideas, no matter what you choose.
- Your name
- Prayers
- Positive affirmations
- Remedy notes
- Favorite recipes
- Pictures
- Drawings
- Dried flowers or leaves
Visit a hobby store's scrapbook section or a metaphysical shop to see what interests you. Or visit the following websites for guided options (daily or weekly prompts) for creating a journal. Enjoy!
Journal Resources
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