A beginner’s guide to journaling for emotional release and faith. Learn about Selah, the ‘Three Good Things’ practice, and the tools I use to manage chronic illness stress.

The Unspoken Word: A Beginner’s Guide to Finding Freedom Through Journaling

In my last post, A Moment of Inspiration, I shared how journaling has been my lifeline. It hasn’t just saved me; it’s given me a sense of purpose. After publishing that post, I realized many people are interested in journaling. Yet, they often don’t know where to start.

If you’re carrying a heavy heart today, I invite you to grab a notebook and just start. You don’t need the “right” words—you just need to let them out. Here is my personal guide. These are the tools and practices that helped me. They turned my anxiety into a beautiful collection of “unspoken words.”

The Tools of the Trade

People often ask how I manage the anxiety and stress of chronic illness. My secrets are lined up on my bookshelves. To me, a journal is a sacred space where my mind finds its freedom. Here is what I use:

• The Journal: I prefer Eccolo Hardcover Journals. They are sturdy and feature beautiful designs with a ribbon bookmark. I love that they are consistently the same size, which keeps my bookshelves looking organized!
• The Pen: A great pen is a must. I use WENYUAN Ballpoint Pens. They allow the words to flow as quickly as my heart needs to release them. (I even bought a set for my mother-in-law, and she’s a fan now, too!)

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Your Journaling Guide: 5 Steps to Get Started

1. Find a Dedicated Space Find a spot where you can see God’s creation. I prefer sitting outside, watching the leaves, the animals, and my son playing. Being out in the sunshine is a proven way to elevate your mood and clear the mental fog.

2. Follow the “No Filter” Rule Don’t worry about grammar or making a mistake. Honesty not perfection is what you are trying to achieve. When I first started, my mind was so riddled with anxiety that I couldn’t form a cohesive thought. Someone told me: Just start with one word. Eventually, those words became sentences, and those sentences became this blog.

3. Always Date Your Entries It is incredibly moving to look back a year later. You can see how God answered a prayer that felt impossible at the time. When I read my old journals, I’m reminded of just how far I’ve come.

4. Practice “Selah” When You’re Stuck In the church, Selah is a meditative practice of sitting in silence. When I have “writer’s block,” I set a timer for 15 minutes and just sit in stillness. I focus on my heart, mind, and soul. Then, I write down the very first thing that pops into my head.

5. Look for the “Three Good Things” In her book One Thousand Gifts, Ann Voskamp encourages a daily practice. She suggests writing down three good things each day. These can be small but meaningful. They don’t have to be big!

• Small: “My son gave me a hug today.”
• Big: “My father’s surgery went well.” When I practice this, my entire mood shifts because I start actively looking for the good in every day.

I’d love to know. If you were to write down your ‘Three Good Things’ for today right now, what would they be? Let’s fill the comments with a little bit of gratitude today!