Can writing really have an impact on your mental health? Can intentional habits influence our confidence, sense of purpose, and direction? As someone who’s struggled with these issues, here are some insights into how living intentionally has helped me. Stick around for some useful journal prompts at the end too!
The Impact of Writing on My Mental Health
For years I struggled with finding healthy coping mechanisms. Stress was overwhelming and I was living more inside my head than in the present world.
I knew something had to change, but I wasn’t sure what. After testing many different outlets and hobbies, my therapist suggested I try journaling and getting my thoughts out on the page.
So I tried, almost sarcastically, to write my feelings down — and much to my surprise, even though it felt a little silly, I felt genuine relief.
From then on I tried my hand at all kinds of writing: nonfiction, songwriting, fantasy — and eventually found that I really love writing poetry.`
Through journaling and poetry I gained a clarity — a healthy outlet.
Since then, I majored in creative writing in college and now I’m getting my MFA in creative writing at Emerson.
Now, writing is many things for me. It’s a skill I leverage in my career, it’s an outlet for when I’m stressed or overwhelmed, it’s a tool for problem-solving and decision-making, and it’s a medium for creative expression. I even find writing helping me in my personal growth and search for identity.
The Role of Travel in Mindfulness
Travel is an easy way to hack personal growth.
Exposing ourselves to new and unfamiliar experiences can significantly enhance our confidence, ability to function independently, and creativity.
A common misconception about travel is the necessity to go far and wide, which we can’t always afford. While international travel has significant benefits, I believe that even by opening up your mind in your current city, you can leverage these same advantages.
I challenge you to explore your current area with a fresh perspective. Be a child/tourist in your old surroundings and see what you discover.
Go by yourself to places you’ve never been, try things you haven’t tried before — push yourself out of your comfort zone and notice how you become more confident and comfortable in your independence.
This can also be an excellent way to prepare for a trip abroad — or maybe this exercise will encourage you to step even further out of your comfort zone if you’ve been too intimidated to travel abroad.
I make it a habit to travel as much as possible, whether internationally or locally, because I’ve noticed the difference I feel in myself after each trip.
Personally, gaining insight into different geographic areas, cultures, and unexpected experiences has had a huge impact on my sense of self and in the development of my values.
Read more here about how travel can enhance your sense of purpose and encourage personal growth.
Practical Tips For Mindfulness in Writing
If you’re anything like me, you can get wrapped up in your head, not living in the present moment. Writing often helps bring me back down to earth.
When you’re feeling overwhelmed by life, here are some simple writing exercises to help center yourself:
- Write down all of your thoughts/concerns. Word-vomit everything. Don’t pay attention to whether it makes sense or not. Write everything down as it comes, and then wait a few hours before re-reading it. I typically find that once I read back over the entry, I’m able to distance myself from the overwhelming space in my head and think more rationally through whatever I’m dealing with.
- Take a moment to slow down. It may feel like you don’t have the time, but force yourself to take a few minutes for this exercise. Look outside, take a walk, or run some errands — and take notes about what you see. Connect back to your body and observe the world around you. Nothing is too small. Really pay attention as you jot down little details and notice how your mind seems to shut up.
Sometimes the simplest approaches are what work best. I find myself coming back to these tactics frequently, and they work every time!
~ Keep reading for more useful journal prompts ~
Practical Tips For Mindfulness in Travel
I believe travel inherently promotes mindfulness, but I’ve also discovered ways to purposefully approach mindfulness when traveling.
- Pay attention. Similar to the writing exercise above, take time to actually pay attention. Allow yourself to observe the interesting people and places around you. Note the little things. It’s often these little details that stick with me more than big monuments or attractions.
- Try new things. Maybe obvious, BUT I recently took a trip to Peru and met up with a group of solo travelers, and while I admit, you have to be pretty adventurous to go on a solo trip abroad, I was astounded at the unwillingness of people to try new things. Even if it scares you or makes you squirm, challenge yourself to try it!
- Write reflectively about your experiences. Combine writing and travel by exploring some of the writing prompts below:
Journal Prompts for Intentionality
- Spatial Reflection: Sit in a cafe, bookstore, or workspace, alone. Focus on little details, observing things around you that you may have not otherwise noticed. Pick one and study it. Then, write as thoroughly about the object as you can — describe how it feels, moves, changes in different light. Quieting your mind like this is almost a form of meditation. Shut out all other noise and focus only on that one thing. This is a great exercise to improve descriptive language in writing and to help reduce moments of anxiety.
- Future Vision: Envision your life five years from now. How do your current habits contribute to the person you hope to become? Think seriously about this and write out any plans or ideas you feel can be implemented to help get there. What can you do to be more intentional? Read a few more minutes each day? Engage more with your loved ones? There’s no right or wrong answer, this is your space!
- Travel Reflection: Situate yourself somewhere comfortable during a trip. (during the trip is important to maximize on your thought process in the moment!) Reflect on the experiences you’ve had so far, maybe even begin by writing down a stream-of-consciousness recount of your experiences. If something sticks out to you, dig in a little bit. This can be anything. For example, when I was in Florence, I was taken by the similarities in children’s behavior in the places I’ve been, which led to a tangent about innocence, and later became the subject for a poem. Just kind of let your mind take you wherever it wants to go, and see what comes of it!
Conclusion
As I work towards becoming the best version of myself, I obsess over intentionality and how habits become who we are.
As I’ve started paying more attention to this, I’ve noticed how my confidence has increased, my capacity for handling difficult situations or headspaces has gotten so much better, and I’ve even discovered something I’m extremely passionate about — writing!
These little acts of living intentionally add up! Let me know if you tried any of the journal prompts in this post and what else you’d like to see on Instagram.
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Currently an MFA student in creative writing at Emerson College, Ashley is dedicated to exploring the world and herself, sharing her journey of self-discovery and growth with young women everywhere. She aims to inspire and empower others to embrace their unique paths, leveraging travel and writing as powerful tools for personal transformation.
