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8 Tips to Stop Being a People-Pleaser

8 Tips to Stop Being A People-Pleaser

Do you often agree with others even when it doesn’t align with your feelings or personal values?  Do you want to share your opinion or say no, but somehow, it never happens? If this sounds familiar, there is a high chance you are a people-pleaser or have people-pleasing tendencies.  The difference is that if you are a people-pleaser, you will consistently please others regardless of the consequences to your well-being. In contrast, it will be more occasional and situational if you have people-pleasing tenancies. 

People-pleasing is linked to the ‘fawn’ response, a concept introduced by Pete Walker. The ‘fawn’ response describes people-pleasing as safety behaviour whereby people prioritise others’ needs to avoid conflict and safeguard their well-being.

People-pleasing often stems from a strong desire for acceptance and keeping harmony. Keeping others happy can create a sense of security, so pleasing others may initially seem effective. However, it comes with a downside. By prioritising the needs of others, you can lose sight of your authentic self. People-pleasers often act out of a deep fear of rejection, conflict, or abandonment, believing they won’t be left behind if they keep others happy.

Breaking free from people-pleasing can be incredibly empowering and comes with many benefits. Here are eight strategies to help you reduce or overcome the habit of people-pleasing so you can prioritise your happiness.

1. Setting Healthy Boundaries

Establishing clear boundaries goes beyond simply saying no—it’s about building healthier relationships and prioritising your well-being. Being able to confidently and assertively say “no” is key to this process. By setting personal boundaries, you acknowledge that your needs are just as important as the needs of others.   While setting boundaries may take time, it is vital to personal growth and self-empowerment.

“Spread your wings and find freedom in being true to yourself.”

A free bird flying in a bright blue sky with white clouds, symbolizing freedom and breaking free from people-pleasing.

2. Assertive Communication

Develop assertiveness skills to express your opinions, needs, and preferences confidently and respectfully. Communicate your goals and desires to others. You can address any lingering resentment or conflicts through open and honest conversations, ultimately strengthening your relationships. Becoming more assertive will benefit both your personal and professional life. A great way to start communicating assertively is by practising saying no in low-pressure situations to build confidence and ease in setting clear boundaries.

3. Building Self-Esteem

Developing self-esteem and self-worth independent of others’ approval is crucial for overcoming people-pleasing. By recognising your priorities and strengths, you can empower yourself to focus on your needs and well-being. Embracing your unique values helps you make choices that align with your true self rather than counting on receiving external validation.  Remember to put importance on taking care of your own needs, as you are the best person to take control of your life.

4. Prioritise Self-Compassion

Develop the ability to prioritise yourself by placing your needs and well-being above the urge to focus on other people’s needs. Incorporate self-care into your routine by scheduling enjoyable and relaxing activities. Regularly remind yourself of your worthiness of love and respect; positive affirmations can be constructive when reinforcing this mindset. 

5. Self-Reflection

Reflect on what motivates your drive to attempt to improve the lives of others around you. The first step in implementing change is recognising and managing the factors that prevent you from progressing. Recognise triggers such as situations, emotions, or people that trigger your people-pleasing tendencies. Awareness can help you respond differently.  Journalling for a couple of minutes each day can be a great way to self-reflect.

6. Challenge Negative Thoughts

Challenging thoughts and beliefs that fuel people-pleasing behaviours, such as fear of rejection or perfectionism, are essential. Challenging your thoughts can change your mindset, reduce the urge to seek approval from others, and avoid conflict.

7. Seek Support

Talk to trusted friends or family members, or seek professional support who can encourage, guide, and provide feedback as you work on changing your behaviour. When you introduce boundaries and assertive communication into your life, others close to you may observe the changes.  

The best way to manage this is different for everyone. You may want to share with those closest to you that you are making positive changes, or you can work on this alone without the approval of others. Either way is okay, as the most important thing is that you are making changes and getting the support and input that is helpful for you. 

8. Mindfulness and Emotional Awareness

Regular mindfulness practice is a key to gaining a deeper understanding of your emotions. It empowers you to acknowledge and validate your feelings as genuine and worthy of expression, a crucial step towards emotional well-being.

Journalling increases self-awareness and provides a space to reflect on your thoughts and feelings. By implementing mindfulness and journalling, you can diminish the urge to avoid conflict or seek approval from others, resulting in healthier relationships.

zen stones with sunset calm late representing prioritising yourself rather than people-pleasing

The Connection Between People-Pleasing and Vulnerability

People-pleasers often try to appease others to avoid feeling vulnerable or uncomfortable. Brené Brown emphasises that recognising and embracing vulnerability as a strength can empower you to engage more authentically in relationships, creating deeper emotional connections and self-acceptance.

Why do People Become People-Pleasers?

People-pleasers often share certain traits and psychological tendencies, here are some common reasons individuals become people-pleasers;

  • High Agreeableness: If you are highly agreeable, you’re naturally cooperative and compassionate, prioritising harmony in relationships by prioritising others’ needs rather than taking care of your own needs. 
  • Low Self-Esteem: People with low self-esteem seek external validation to feel valued and worthy of love. 
  • Fear of Rejection or Abandonment: The fear of rejection or abandonment drives you to seek approval and avoid actions that might upset others.
  • Perfectionism: You strive to meet the high standards of others, or often it is the high standards you have set yourself. 
  • Childhood Conditioning: Growing up in environments where pleasing caregivers was crucial for receiving love and attention can lead to a learned behaviour of prioritising others’ needs.
  • Empathy and Sensitivity: Highly empathetic individuals often prioritise others’ needs before their own, frequently at the expense of their well-being.
  • Co-dependency: In a codependent relationship, you might derive your sense of identity and self-worth from caring for and pleasing others.
  • Societal Expectations, which often promote being passive and accommodating as signs of politeness and consideration, can reinforce these behaviours.
  • Evolutionary Factors: The tendency to please others might stem from early human communities where acceptance and approval were crucial for survival and resource sharing.
  • Rejection Sensitive Dysphoria (RSD): Often associated with ADHD, RSD involves heightened sensitivity to perceived criticism or rejection, leading to overextending yourself to gain approval.

The Consequences of People-Pleasing

While people-pleasing can initially create positive interactions, it often leads to adverse outcomes, such as suppressed emotions, reduced self-worth, feelings of shame, toxic relationships, and stress and burnout. Recognising these consequences is crucial in understanding the need to break the people-pleasing pattern.  

Suppressed Emotions: Prioritising others’ needs can lead to suppressing your emotions to avoid disappointing or upsetting others. Suppressing your feelings can lead to anxiety, sadness and depression, as well as physical problems such as headaches or digestive issues.

Reduced Self-Worth: Over time, you can lose touch with who you are when you listen to other people’s opinions. Decision-making may be increasingly tricky in the long run as you don’t trust your decisions.  

Feelings of Guilt and Shame: Prioritising others can lead to behaviours that contradict your beliefs and values, causing feelings of shame. 

Toxic Relationships: You might find yourself in relationships where others exploit your kindness or passiveness. This can, in some cases, lead to being the victim of gaslighting or abuse. 

Stress and Burnout: Chronic prioritisation of others’ needs can contribute to anxiety and burnout, affecting your mental and physical health.  Often, people-pleasers mask, which can be exhausting.

Are You A People-Pleaser?  Recognising the Signs?

Recognising people-pleasing tendencies is a crucial step toward self-awareness and personal growth. Identifying people-pleasing tendencies is an essential step toward self-awareness. Look out for these patterns:

  • Overextending Yourself: Going to great lengths to meet others’ needs, even to your detriment.
  • Difficulty Saying No: You feel compelled to go above and beyond for others, even when they inconvenience you.
  • Seeking Approval: Craving validation and acceptance from others to feel valued.
  • Avoiding Conflict: Going out of your way to have a quiet life and keep others happy at the cost of your preferences.

Action Plan: Examples of Setting Boundaries and Being Assertive

Applying boundaries and assertiveness can vary across different contexts:

  • Personal Relationships: Communicate your need for personal space or discuss sensitive topics.
  • Work Environments: Assert your limits on workload or address inappropriate behaviour from colleagues.
  • Social Settings: Politely decline invitations or express your preferences without guilt.

 To Conclude

Breaking free from people-pleasing requires courage and self-compassion. It’s about recognising your needs and boundaries while nurturing genuine connections with others. Remember, seeking support and practising self-awareness are essential to this personal growth and empowerment journey. If you have been a people-pleaser for a long time, it can take time to change these habits, and it can mean that you are out of your comfort zone.

However, keep going, always reminding yourself that you are the most important person in your life. Giving up trying to please others is not the same as being selfish; instead, it means putting your health and happiness first. You may be surprised to discover that when you do put your needs first and communicate your preferences to others, you can develop more meaningful conditions. 

If you want to stop people-pleasing but need some support, please book a discovery call.

Understanding and Managing Shame for Personal Growth

Understanding and Managing Shame for Personal Growth

Shame is a complex emotion that can negatively impact your quality of life if not managed effectively. Recognising and understanding shame is the first step toward freeing yourself from the grip of this often painful emotion. When shame takes hold, individuals often feel inadequate or fundamentally flawed. These feelings of shame can stem from various life experiences, including negative beliefs or unrealistic social norms.

For some, chronic shame may be rooted in a deep sense of embarrassment, leading to low self-esteem and a negative self-perception. However, overcoming this powerful emotion through self-compassion and intentional personal growth is possible.

Shame vs. Guilt: Key Differences

Recognising the distinction between guilt and shame is crucial for managing emotional responses effectively:

  • Feelings of shame focus on the self, often leading to low self-esteem and negative thoughts. It’s the belief that “I am bad.”
  • Feelings of guilt, however, focus on actions, leading to the thought, “I did something bad.”

For example, if a student cheats on a test, they may feel guilty by thinking, “I made a poor choice.” On the other hand, shame would cause them to believe, “I am a bad person.” Similarly, if someone is late for a meeting, they may feel embarrassed, but it could develop into shame if they start to believe they are inherently unreliable.

illustration of woman with fingers pointing towards her representing feeling shameful

Shame vs. Embarrassment

While related, shame and embarrassment are distinct emotions. Embarrassment often involves temporary discomfort about a specific situation without long-term effects on one’s self-worth. For instance, spilling a drink at a party might cause embarrassment. However, if it leads to thoughts like “I am clumsy” or “I’m not good enough,” it may trigger feelings of shame.

Situations like being criticised at work, experiencing a breakup, or not meeting societal beauty standards can also lead to negative self-perception and shame. Understanding these differences can help you to navigate your emotional experiences and prevent self-destructive behaviours.

The Evolutionary Roots of Shame

According to research by Sznycer et al. (2016), shame evolved as a defence mechanism to protect individuals from social rejection. In ancient times, being valued by the community was crucial for survival. As a powerful emotion, shame encourages individuals to conform to social norms and maintain positive relationships.

Today, while the environment has changed, the emotional response remains. However, modern pressures—such as social media comparisons—can intensify feelings of inadequacy. This negative self-talk can make it more challenging to navigate negative thoughts and emotions healthily.

When Is Shame Not Helpful?

Shame becomes toxic when it leads to excessive self-criticism, causing toxic shame. This often involves self-destructive behaviours and can result from early life experiences such as trauma, abuse, or emotional neglect. Toxic shame leads to a belief that one is fundamentally flawed, unlovable, or incapable of being a better person.

Managing Toxic Shame

If your feelings of shame become overwhelming or difficult to manage, professional help may be necessary.  Cognitive behavioural therapy (CBT) can help challenge negative beliefs and reframe negative self-talk. If self-help techniques or confiding in a trusted friend don’t alleviate the feelings, reaching out to a therapist or joining a safe space like a support group may provide relief.

How Shame Affects the Body and Mind

Shame triggers a series of physiological and psychological responses:

  • Emotional well-being: Feelings of shame can lead to chronic stress, which affects your emotional and mental health. You might experience a feeling of inadequacy, a desire to hide, or even inner critical thoughts that negatively impact your sense of self-worth.
  • Physical symptoms: Shame can activate the body’s stress response, causing physical health issues such as an increased heart rate, elevated blood pressure, muscle tension, sweating, and digestive problems.
  • Mental health issues: Prolonged shame weakens the immune system, making individuals more susceptible to illness while also affecting mental health, concentration, and decision-making.

Six Effective Ways to Manage Shame

Overcoming shame involves implementing practical, healthy strategies:

  1. Challenge Negative Thoughts: Utilise CBT techniques to challenge negative self-perception. For example, replace “I’m a complete failure” with “I am on a journey of personal growth.”
  2. Practice Self-Compassion: Be kind to yourself. Treat yourself with care and engage in activities that enhance your emotional well-being, like journaling or spending time in nature.
  3. Learn and Grow: Consider mistakes to be an opportunity for growth. View shame as a tool to realign your behaviours with your values, thus becoming a better person.
  4. Mindfulness and Breathing Techniques: Practice mindfulness and use grounding exercises or breathing techniques to manage your emotional responses. These methods help calm the central nervous system and bring balance.
  5. Positive Self-Talk: Focus on affirmations that build your positive self-image. Journaling is an effective way to track your achievements and strengths.
  6. Talk About It: Opening up about your feelings of shame with a trusted friend or in an online support group can reduce isolation and help you gain perspective.

man with arms outstretched representing freedom from feelings of shame

To Conclude

Shame is challenging, but it doesn’t have to control your life. By understanding its roots and practising effective ways to manage it, you can reclaim your sense of self-worth and cultivate a positive self-image. Embrace your personal development journey by building emotional well-being, practising self-compassion, and overcoming shame’s negative grip.

If you’re ready to address toxic shame and achieve personal growth, consider seeking professional support through therapy or coaching. Take the first step toward living with confidence and peace. Book a free discovery call today.

Understanding Anger Management

Why Do I Get So Angry? Understanding Anger Management

Understanding anger management is key to navigating this emotion effectively.  Anger is a universal emotion that we all experience. It’s a natural response to perceived threats or injustices, alerting us to situations that require attention and action. Remember, feeling anger is normal and part of the human experience. You are not alone in this; your feelings of anger are a natural part of being human.

Anger can help us set boundaries, advocate for ourselves, and manage difficult situations. Moreover, anger can motivate positive change, making us more resilient and encouraging us to stand up for our values.  Anger can aid personal growth and social change when properly understood and directed.

In his article “The Value of Anger: 16 Reasons It’s Good to Get Angry” (GoodTherapy, 2017), Moshe Ratson discusses the benefits of experiencing anger. When anger feels difficult to control, it can become a challenge. But it’s a challenge you can overcome. Understanding and managing your anger is not just about regaining control; it’s about empowerment. It’s about recognising the signs of anger and having the tools to manage it effectively. It’s about taking charge of your emotions and your life. Mastering your anger is a significant step towards personal empowerment and control.

Understanding Anger: How to Manage Anger

Anger ranges from mild irritation to full-blown rage and can be a powerful motivator. However, uncontrolled anger can negatively impact our lives. Understanding that anger isn’t the problem is crucial—how we manage and express it is essential. With the correct strategies, anger can force positive change, increasing happiness and well-being.

When anger strikes, our body quickly activates the ‘fight or flight’ response, which occurs when individuals perceive a threat or danger. This innate survival mechanism triggers a rush of physiological changes to prepare the body to confront the threat or flee from it.

When faced with a stressful situation, such as encountering a wild animal or experiencing a crisis, the body’s sympathetic nervous system becomes activated.

The fight-or-flight response prepares us to confront or flee threats or danger. It triggers a burst of hormones, such as adrenaline and cortisol, to rush through the body, causing bodily reactions such as an increased heart rate, sweating, and muscle tension.

These physiological changes prepare us to take quick action, which can be helpful in real-life emergencies like preventing an accident or stopping a crime. However, when the threat is only perceived rather than actual, these intense bodily reactions can leave us stuck in a fight-or-flight state, causing potential health issues.

Why Do I Get So Angry?

People express anger differently depending on cultural, social, and individual factors such as learned behaviour or past experiences. Neurodevelopmental conditions such as ADHD and autism, neurological disorders, addiction, and other mental or physical health issues can influence how individuals express anger. Despite this variability, people typically feel and express anger in some common ways.

Understanding your expression of anger is crucial for effective management. Managing anger involves neither suppressing it nor letting it escalate unchecked. Instead, it requires handling it assertively and constructively. Individuals release anger differently based on the situation, which naturally differs from person to person.

How People Express Anger Verbally and Non-Verbally.

Verbal Expressions

  • Shouting or Swearing: Changing tone of voice or language used
  • Sarcasm or Mockery: Using cutting or ironic remarks
  • Blaming or Accusations: Pointing fingers or attributing fault to others
  • Threats: Indicating intention to cause harm or trouble

Non-Verbal Expressions

  • Facial Expressions: Frowning, staring, or clenching the jaw
  • Body Language: Tense shoulders, clenched fists, or aggressive gestures

Behavioural Expressions

  • Physical Aggression: Hitting, pushing, or any form of violence
  • Throwing or Breaking Objects: Destroying or damaging possessions
  • Stomping: Being heavy-footed
  • Withdrawing: Refusing to communicate or engage

Emotional Reactions

  • Crying: Tears can release emotions.
  • Frustration: Showing signs of extreme annoyance or exasperation
  • Irritability: Becoming annoyed, irritated or uneasy by minor interactions or events

Understanding your expression of anger is crucial for effective management. Managing anger involves neither suppressing it nor letting it escalate unchecked. Instead, it requires handling it assertively and constructively.

Learning and applying the proper techniques can be empowering, even when anger feels overwhelming—it’s about regaining control over your emotions and managing your anger effectively.

How can Uncontrolled Anger Impact Physical and Mental Health?

The Impact of Uncontrolled Anger

Uncontrolled anger can significantly impact various aspects of your life:

  • Physical Health: Increases the risk of high blood pressure, heart problems, and a weakened immune system
  • Mental Health: Contributes to depression, anxiety and low self-esteem
  • Relationships: Strains relationships with loved ones, leading to conflicts and misunderstandings
  • Work: Affects job performance and creates a hostile work environment.

Understanding your expression of anger is crucial for effective management. Managing anger involves neither suppressing it nor letting it escalate unchecked. Instead, it requires handling it assertively and constructively.

While intense anger may seem overwhelming, employing appropriate techniques and strategies can empower you to manage anger effectively and regain mastery over your emotions.

Physical Exercise can help you to release anger, and it is good for your overall mental health.

Exploring Different Forms of Anger

  • Passive Anger: Suppressing rage and using subtle behaviours such as giving silent treatment or using sarcasm to express anger.
  • Chronic Anger: Consists of directing anger and resentment consistently towards people or situations.
  • Self-Inflicted Anger: Anger directed towards oneself often involves self-blame, guilt, or self-criticism.
  • Behavioural Anger: Aggressive and explosive behaviour, including yelling, physical harm, or destructive actions.
  • Constructive Anger: Is a positive expression that motivates constructive change, problem-solving, and standing up for one’s beliefs. When managed effectively, anger can be a powerful tool for personal growth and social change. It’s not about suppressing or avoiding anger but about using it to benefit yourself and those around you.

Typical Bodily Responses to Anger

  • Increased heart rate and blood pressure
  • Muscle tension and clenched fists
  • Irritability, restlessness, or a short temper
  • Racing thoughts or difficulty concentrating
  • Sweating and flushed face
  • Elevated levels of stress or anxiety
  • Difficulty sleeping or insomnia

What are some effective strategies for managing anger?

Determining the signs of anger is the first step towards managing it effectively. It’s a journey of self-awareness and control. Here are some self-help strategies to help you manage your anger and find relief.

Managing anger is an integral part of maintaining healthy relationships and overall well-being. Here are some strategies to help you improve your anger management skills:

  • Identify Triggers: Pay attention to situations or events that trigger your anger. Recognising these triggers can help you respond more effectively.
  • Take a Timeout: When anger rises, step away from the situation. Give yourself time to cool down before reacting. Counting to 10 or practising calming breathing exercises can be helpful.
  • Focus on Relaxation: Use relaxation techniques like deep breathing, grounding techniques or imagery to calm your body and mind. Relaxation exercises can prevent anger from escalating.
  • Change Your Thoughts: Cognitive restructuring involves altering negative thought patterns. Challenge your inner dialogue and try reframing thoughts with different outcomes. For instance, instead of thinking, “This is unfair,” consider, “I can handle this calmly”. Another example could be, instead of thinking, “I’m always the one who has to do everything,” consider, “I’m capable of handling my responsibilities.”
  • Problem-Solving: Address underlying issues causing frustration. Sometimes, anger arises from real problems that need solutions. Seek constructive ways to resolve them.
  • Improve Communication: Use “I” statements to express your feelings without blaming others. Effective communication reduces misunderstandings and defuses anger.
  • Use Humour: Lightening the mood with humour can release tension. Find a funny perspective on the situation.
  • Create an Anger Management Plan: Prepare in advance by outlining steps to take when upset. Having a plan helps you respond more skillfully.

Remember, managing anger doesn’t mean never getting angry—it’s about handling it constructively. Practice these techniques, and you’ll develop better control over your emotions over time. If persistent anger is affecting your life, consider seeking professional help.

How can a Counsellor or Coach Help?

If self-help strategies aren’t enough, seeking professional help can be incredibly beneficial. Therapy often begins with an initial discovery call, where you can express your concerns and establish personal goals. As sessions progress, you’ll develop effective coping strategies that empower you and demonstrate your ability to manage anger.

Techniques such as person-centred therapy, cognitive behavioural therapy (CBT), hypnosis, and coaching offer practical approaches to address and control anger. If you’re ready to make a positive change, I’m here to support you on your journey to better anger management

Top 10 Benefits of Daily Journalling

Top 10 Benefits of Daily Journalling

Imagine having a tool to help you clear your mind, eliminate stress and anxiety, and release your creativity in only a few minutes each day. Does this seem too good to be true? The good news is that this tool is available and only costs you time!

Daily journalling is a simple yet powerful activity that can improve your life more than you may realise. Research demonstrates journalling is a healthy way of increasing your emotional and mental health, communication skills, and personal growth. Learn more in this blog about the top 10 benefits of daily journalling and how it can help you.

1. Discover Peacefulness in A Busy World

Our daily life is usually bustling with demands, which can lead to issues such as overwhelm, sleep issues and mental and physical problems.  Keeping a journal not only has mental health benefits, but it also provides a sanctuary for your ideas, allowing you to lessen the chaos and restore mental clarity.

Writing down your thoughts, goals, and reflections can help you see things more clearly so you can focus on the essential things in life.‎ One of the many benefits of journalling is that it provides a space for positive self-talk, which can boost your confidence and increase your self-esteem.

2. Breathe Easier by Letting Go your Emotions 

Life can often throw us challenges, which can cause stress, anxiety, and emotional ups and downs. However, the simple act of journalling can help with many of these challenges. Writing in a journal offers a secure and judgment-free environment to express your thoughts and emotions and connect with your inner self.

3. Gain More Self-Awareness to Uncover Your True Self

Keeping a journal can provide a window into your thoughts, feelings, and behaviours. Journaling is a powerful tool for reflecting on past experiences; you may find trends that indicate more about your personality and what inspires you, aiding personal growth.

The first step towards achieving personal growth is creating a private space to be in the present moment. In addition to uncovering your true self, journalling improves your physical health, as demonstrated in a study by Karen A. Bailie and Kay Wilhelm.

cozy composition with mug, candles and a blanket representing grounding exercises

4. Enhance Your Emotional Well-Being with Each Page 

Engaging in a habit as easy as writing down a few phrases can significantly enhance your mental well-being, which is part of the magic of journaling. Various studies demonstrate that keeping a journal of your thoughts and emotions can lessen the symptoms of major depressive disorder, sadness, overwhelm, and anxiety. 

5. Release Your Creativity—There Are No Boundaries or Limits

You may believe that journalling is limited to writing. However, it’s also a space where your imagination can run wild by drawing, sketching, and brainstorming. Your creativity can flow onto the page when you write without limitations. Whether working on a project or exploring new ideas, journaling is an effective way to reach your full creative potential.  

6. Resolve Issues Expertly

Have you ever found yourself needing help to solve a problem? If the answer is yes, consider putting it in writing. Writing in a journal lets you view your difficulties and emotional triggers from different perspectives. It’s a form of communicating with yourself when strategising, evaluating, and breaking down the problem into smaller, more manageable tasks. The answer may show up on the paper in front of you before you realise it.‎

Young woman journalling in bed with a notebook and pen, creating a relaxing writing environment

7. Set and Smash Goals  

We have ambitions and goals, but achieving those dreams requires a strategy. That’s the purpose of journalling. Outlining your objectives and the measures necessary to reach them can create a road map for success. Maintaining a journal allows you to stay motivated and accountable by allowing you to monitor your progress. ‎

For more information on goal-setting, you can check out my blog.  As Ryan R. Bailey highlights in his article, ‘Goal Setting and Action Planning for Health Behaviour Change,’ journaling can be a powerful tool for achieving health-related goals.

8. Improve Your Communication Skills and Emotional Intelligence

Words have power; the more you use them, the more familiar they will become. Maintaining a journal can help you improve your vocabulary and communication skills by allowing you to express yourself more confidently and clearly. Writing in a journal may enhance your ability to advocate for yourself, whether in a meeting, sending an email, or during a difficult conversation. 

9. Improve Your Memory—One Blank Page at a Time

How often do you forget what happened during the day or what you have learned? We can all experience forgetfulness or brain fog from time to time, whether navigating the workplace, learning something new, or working through our daily to-do list.

Things can become more ingrained in your memory when you write them down. You’re keeping memories and improving your capacity to recall information when needed by routinely recording your experiences. Your journal becomes a gold mine of notes you may return to whenever you choose.‎

10. Heal and Grow More Thoroughly 

Although obstacles in life can leave their mark, writing provides a therapeutic avenue to focus on yourself. Writing in a journal pushes you to go that bit deeper by identifying any barriers preventing you from moving forward. Journalling can be challenging if you are working through intrusive negative thoughts that are causing you to have challenging emotions such as shame or anger.  

You can read more about managing shame in my blog.  If you are navigating your way around difficult situations. In that case, it is essential to remember you can reach out for support from trusted friends or family or professional help if you need extra help.  

If you feel journalling can help you, the following steps are an excellent way to get started:

  • Establish a Habit: Decide on a time that works best for you, whether before bedtime or first thing in the morning. 
  • Take Small Steps: It’s okay to miss a day; it doesn’t mean you should give up. Instead, pick up your pen again and get back to it whenever you are ready, even if you restart with a single line.
  • Be Honest: It’s your place to explore your inner world, so write from your heart, which can bring you many positive experiences.
  • Experiment with Different Formats: There are many types of journalling, such as bullet journalling, expressive writing, drawing images, and gratitude journalling.

Final Verdict: Your Journey Starts Today

Writing in a journal aids positive change, which can bring many benefits. You have a rare opportunity to develop a close relationship with yourself. Writing down your inner thoughts creates a safe space to explore your feelings, objectives, needs and preferences. Daily journalling is a simple yet powerful activity that can transform your life by improving communication skills and personal growth. Learn about the top 10 benefits of daily journalling and how it can help you reach your full potential.

Taking the first step towards journalling is could be the best thing you do today, for personal development, better health, and gaining a greater sense of self.  What are you waiting for, grab that paper and pen!

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