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8 Tips to Stop Being a People-Pleaser

Being a people-pleaser is often linked with the ‘fawn’ response in psychology, which is a powerful tool for self-discovery. Pete Walker’s concept of the ‘fawn’ response describes a coping mechanism where people prioritise others’ needs to avoid conflict and protect their well-being. This understanding can empower you to break the pattern and reclaim your own needs.

When you engage in people-pleasing, you frequently meet others’ needs, opinions, or requirements at your own expense. This behaviour stems from a deep fear of rejection, abandonment, or conflict. You strive to maintain harmony and secure a sense of acceptance and security.

The ‘fawn’ response usually originates in trauma, where adapting to others’ needs becomes a survival strategy under challenging environments. Understanding these behaviours can illuminate how you navigate relationships and seek validation while managing internal and external pressures.

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, fostering deeper emotional connections and self-acceptance.

Why do People Become People-Pleasers?

People-pleasers often share certain traits and psychological tendencies:

  • High Agreeableness: If you are high in agreeableness, you’re naturally cooperative and compassionate, prioritising harmony in relationships by putting others’ needs first.
  • Low Self-Esteem: People with low self-esteem seek validation and approval from others 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 constantly.
  • Perfectionism: If you’re a perfectionist, you strive to meet high standards to avoid criticism and maintain a sense of self-worth.
  • 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, sometimes 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.

“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.

The Consequences of People-Pleasing

While people-pleasing can initially foster positive interactions, it often leads to adverse outcomes, such as suppressed emotions, reduced self-worth, feelings of shame, exploitative 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.
  • Reduced Self-Worth: Over time, you might struggle to maintain a clear sense of self, compromising your authenticity to conform to others’ expectations.
  • Feelings of Shame: Prioritising others can lead to behaviours that contradict your values, causing feelings of shame.
  • Exploitative Relationships: You might find yourself in relationships where others exploit your kindness, leading to resentment and a cycle of exploitation.
  • Stress and Burnout: Chronic prioritisation of others’ needs can contribute to anxiety and burnout, affecting your mental and physical health.

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 accept requests, even when they inconvenience you.
  • Seeking Approval: Craving validation and acceptance from others to feel valued.
  • Avoiding Conflict means going out of your way to maintain harmony, often at the cost of your preferences.

8 Top Tips to Stop Being a People-Pleaser:

Breaking free from people-pleasing can be challenging but empowering. Here are eight strategies to help you reduce or stop these behaviours:

1. Setting Boundaries:

Establishing clear boundaries around what you are willing and able to do for others is not just about saying no. It’s about creating a healthier relationship dynamic and protecting your well-being. Learning to say no when necessary, without feeling guilty, is a crucial part of this process. Putting boundaries in place empowers you to put your needs above those of others without guilt or hesitation.

2. Practice Assertiveness:

Develop assertiveness skills to express your needs, opinions, and preferences confidently and respectfully. Let people know your needs, preferences, and goals. Through open and honest conversation, you can work on existing resentment or conflicts and strengthen relationships with others. Learning to be assertive will help you in your personal and professional life. Practice saying no in low-stakes situations to build confidence and comfort with setting boundaries.

3. Building Self-Esteem:

Building self-esteem and self-worth independent of others’ approval is critical to promoting people-pleasing behaviours. Recognising priorities and strengths can empower you to prioritise your needs and well-being.

4. Prioritise Self-Compassion:

Develop the ability to prioritise yourself by placing your needs and well-being above the urge to please others. 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 in 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.

6. Challenging Negative Thoughts:

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

7. Seek Support:

Talk to trusted friends, family members, or a therapist who can provide encouragement, guidance, and feedback as you work on changing your behaviour.

8. Mindfulness and Emotional Awareness:

One benefit of regular mindfulness practice is a deeper understanding and awareness of one’s feelings. One should recognise that one’s feelings are genuine and deserve to be expressed. Journalling can increase self-awareness and provide time to reflect.

These strategies can help individuals reduce the urge to constantly seek approval or avoid conflict at their own expense, fostering healthier and more balanced relationships.

Practical 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.
  • Embracing Authenticity and Well-Being: Overcoming people-pleasing requires recognising that self-prioritising does not depend on external validation.  Prioritising one’s needs and nurturing authentic connections can increase self-esteem and prioritise you let go of people-pleasing and prioritise your needs.

You can get to know yourself better by understanding your needs, wants, and preferences.

Wrapping It All Up

Breaking free from people-pleasing requires courage and self-compassion. It’s about honouring your own 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.

Giving up trying to please others is not the same as being selfish; instead, it is putting one’s health and happiness first and learning to value one’s perspective. Doing so allows you and others to develop more meaningful connections with one another and yourself.

If you want to stop people-pleasing but feel you need some support, Clear Haven Therapy can help! Book a free Discovery Call.

Understanding and Managing Shame for Personal Growth

Shame, a complex and pervasive emotion, can profoundly impact our lives, leading to feelings of unworthiness. However, understanding shame is not just crucial; it’s empowering. It gives you the tools to address and manage these feelings effectively, putting you in the driver’s seat of your emotional health.

What Is Shame and Its Impact?

Shame is a universal human experience that instils a belief in inadequacy and unworthiness. When shame takes hold, individuals feel fundamentally flawed or not good enough. This intense emotion often stems from self-judgment and can be triggered by insecurities, unmet expectations, or the fear of being judged by others.

Shame VS. Guilt: Key Differences

Recognising the distinction between guilt and shame is essential for effectively handling emotional responses:

  • Shame: Focuses on the self, leading to a negative self-perception and low self-esteem. It involves the belief that “I am bad.”
  • Guilt: Centres on specific behaviours, leading to the belief that “I did something bad.”

Example: Consider a student who cheats on a test.

  • If they feel guilt, they might think, “I made a poor choice by cheating.”
  • If they feel shame, they might think, “I am a bad person for cheating.”

Similarly, if someone is late for a meeting, they might feel embarrassed about the situation but may develop shame if they believe they are inherently unreliable.

Shame vs. Embarrassment: Understanding the Difference

Shame and embarrassment, while related, are distinct emotions. Understanding this distinction can help you better navigate your own emotional experiences:

  • Shame: Involves a deep sense of personal inadequacy and feeling unworthy. It affects the core of who we believe we are.
  • Embarrassment Typically involves temporary discomfort about a specific situation or behaviour without impact that does not impact self-worth.

For instance, if you accidentally spill a drink at a party, you might feel embarrassed. However, if this incident makes you feel like you are inherently clumsy or unworthy, it could trigger feelings of shame. Similarly, being criticised at work, experiencing a breakup, or failing to meet societal beauty standards can also lead to feelings of shame.

The Evolutionary Roots of Shame

Research by Sznycer et al. (2016) suggests that shame evolved as a defence mechanism against devaluation by others. In ancient times, being valued by the community was crucial for survival. Devalued people faced less support and protection, making shame a powerful motivator for conforming to social norms.

Today, shame drives us to fit in and be liked by others. However, modern pressures, including constant social media comparisons and unrealistic cultural standards, can intensify these feelings. Understanding the evolutionary roots of shame and its contemporary influences helps us better navigate its impact on our lives.

When Is Shame Not Helpful?

Shame becomes problematic when it turns toxic. Toxic shame involves excessive self-criticism, self-disgust, or demeaning oneself in various ways. It manifests as a pervasive feeling of being fundamentally flawed, unlovable, or unworthy. Toxic shame often results from childhood abuse, trauma, or emotionally unavailable caregivers.

Managing Toxic Shame: Toxic shame can be challenging to manage on your own. If self-help techniques or confiding in a trusted friend or family member don’t alleviate the shame, seeking professional help through counselling or coaching may be necessary. Support groups can be beneficial, offering a sense of community and understanding.

How Shame Affects the Body and Mind

Shame triggers a complex physiological and psychological response:

  • Emotional Response: This leads to feelings of unworthiness and a desire to hide from others.
  • Stress Response: Activates the body’s “fight or flight” reaction, increasing heart rate, blood pressure, and muscle tension.

Physical Symptoms:

  • Increased heart rate and elevated blood pressure
  • Rapid breathing and muscle tension
  • Sweating and digestive changes
  • Impact on the Immune System: Prolonged shame can weaken the immune system, increasing vulnerability to illness.

Cognitive and Neurological Effects:

  • Shame affects cognitive processes like concentration and decision-making and activates brain regions related to negative emotions and social evaluation.

6 Effective Strategies for Managing Shame

Here are actionable strategies to manage and overcome shame:

  1. Challenge Negative Thoughts: Use cognitive behavioural therapy (CBT) techniques to question and reframe negative self-talk. For instance, replace “I’m a complete failure” with “I am capable of growth and change.”
  2. Be Kind to Yourself: Treat yourself with compassion and engage in self-care activities such as journalling, relaxation, or spending time in nature.
  3. Learn and Grow: View mistakes as opportunities for personal development. Reflect on what you can do differently and use shame to align your behaviour with your values.
  4. Mindfulness, Grounding Exercises and Breathing: Practice mindfulness and deep breathing exercises to calm your central nervous system and manage negative thoughts. Using grounding techniques can help you find balance. Consider using mindfulness apps for guidance.
  5. Positive Self-Talk: Focus on positive affirmations and remind yourself of your achievements and strengths. Keeping a journal of positive affirmations can be a helpful tool.
  6. Talk About It: Open up to a trusted friend or seek support from online forums or groups. Sharing your feelings can reduce isolation and increase understanding.

Wrapping It All Up

Shame can be a challenging emotion, but by understanding its nature and impact, you can take steps to manage it effectively. Embrace positive thinking, build self-confidence, and practice mindfulness to overcome shame and walk proudly in your worth. Your journey towards self-love and strength starts today.

If you need professional help, such as counselling, coaching, or hypnotherapy, please book a free discovery call today.

Understanding Anger Management

Managing Your Anger: A Self-Help Guide

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

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 World of Chaos

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.

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.‎

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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