Did you know that journaling can decrease psychological distress? Journaling your thoughts and feelings about addiction or addictive behavior may help you process your emotions and gain a new perspective.

Physically writing on paper is one of the best ways to journal as it engages more of your brain, but you can experiment with other methods such as speech-to-text or typing if that is more comfortable for you.

Here are a few journal prompts to get you started.

• How does addiction make you feel? Try sitting with your emotions and notice how they manifest within your body. These emotions could include sadness, frustration, anxiety or even longing or excitement–anything that comes to mind. Don’t judge your thoughts; simply take note of them. For example, “When I engage in the addiction, I don’t feel like my best self.”

• What is your biggest fear if you continue using/engaging in addictive behavior?  This exercise isn’t to evoke feelings of shame. Instead, it’s to help you process the emotions you may have around the addiction. Consider discussing your fears with a loved one, as they can offer encouragement. One example of a fear might be, “I’m afraid that if I continue this behavior, I will miss out on important parts of life.”

• What are some uplifting quotes that can motivate you during recovery? Journaling quotes can help reinforce a positive mindset. Consider quotes like, “I am not defined by my relapses, but by my decision to remain in recovery despite them.” – Anonymous. Or “Though no one can go back and make a brand-new start, anyone can start from now and make a brand-new ending.” – Carl Bard.

• What do you look forward to about recovery? This could include more money, better clarity, more time with friends and family, etc.

• What would you say to your past self? Instead of writing the advice that may come to mind, try writing an encouraging letter and forgiving yourself for past mistakes. This allows you to accept the past, learn from it and move forward with a positive mindset.

• What is your relapse plan? Write out who you would call if you were to relapse. Including a self-care activity in your plan can also help give you the strength to continue moving forward. Consider developing a plan with a professional, especially if the addictive behavior could be life-threatening.

Addiction recovery isn’t easy, but it’s possible. For more information on addiction, check out the Addiction Toolkit.

Source: Chan, K.M., and K. Horneffer. "Emotional Expression and Psychological Symptoms: A Comparison of Writing and Drawing." The Arts in Psychotherapy, vol. 33, no. 1, 2006, pp. 26-36, https://doi.org/10.1016/j.aip.2005.06.001. Accessed 11 Mar. 2024.