Welcome to The Mind Shift Moment with Dr. Veronica Griffin, from Protect Each One Consulting, LLC. I am Dr. Veronica Griffin. This is a moment to pause, reflect, and choose a thoughtful next step. Our discussion is educational and offers general reflection rather than individualized treatment. You can participate at your own pace, skip any prompt, or simply listen. If you are driving or doing something that needs your attention, save the exercise for later. The people in our examples are fictional. Take what is useful and leave room for your own circumstances.
A journal can begin with one honest sentence. You do not need an elegant notebook, a daily streak, or a story with a clear ending. Today we are exploring why writing can have a place in self-care and how to make that place useful. The page can help you notice what deserves attention, prepare a conversation, or remember a choice. It does not have to hold every detail of your life.
There is research behind some forms of journaling, with important limits. In a preliminary randomized trial published in 2018, Joshua Smyth and colleagues studied seventy medical patients with elevated anxiety symptoms. A structured positive-affect writing program showed benefits on some distress and well-being outcomes compared with usual care at some follow-ups. This was a specific intervention in a specific sample. It does not prove that every kind of journaling helps everyone, and our brief exercise is not the protocol tested in that trial. Sources & context ↓
For this conversation, think about three possible uses of a page. First, naming: What am I feeling or needing? Second, organizing: Which facts, tasks, or decisions belong together? Third, choosing: What is one step I want to take? You may use only one of these today. A short list can be enough. You can draw, dictate a private note, or use another accessible format. The point is to create a reflection practice that fits your life.
Try a present-focused entry with three headings: what happened today, what I noticed, and what I need next. Describe an ordinary event rather than the most distressing experience you can remember. Keep the account brief. Under what I noticed, include a feeling, a question, or an unmet need. Under what I need next, choose something practical. If nothing comes to mind, write, I need time to consider this. You do not have to force a conclusion.
[Reflection pause: 30 seconds.]
Writing can also become a place where the same question repeats. If your entry keeps circling, try changing the task. Summarize the concern in one sentence, identify whether there is an action, and set the page aside. You can choose a neutral subject or stop altogether. You do not need to push through distress to make the exercise worthwhile. If writing brings up overwhelming memories or makes things harder, consider support from a qualified professional before returning to that material.
Privacy matters. Ask where the journal will live and who can access it. A shared device, work account, or unlocked notebook may not provide the privacy you expect. Avoid putting other people's identifying information in a reflection you may later share. You can use initials or write about your own response. Sharing a journal with a clinician is optional and can be discussed. The purpose is to support your care, not to create another place where you feel watched or evaluated.
Before closing, add one sentence addressed to yourself with respect. Perhaps: I can take this need seriously. Or: I can ask for clarification tomorrow. If gratitude feels natural, include it; if today holds pain, you can name that honestly. There is room for both. This week, try one short entry and notice whether it helps you identify a need or a next step. Keep what serves you and adapt what does not. Your self-care can include a page that asks less of you and helps you hear yourself more clearly.
Here is your journal question: What happened, what did I notice, and what do I need next? You can write a sentence, make a brief list, or consider it quietly. You do not have to share what you write. If the reflection feels unhelpful, stop and choose an ordinary activity instead. We will leave a little space here.
[Reflection pause: 30 seconds.]
Your practical step for this week is: Try one short present-focused entry; choose a private location and a clear stopping point.
Before we close, choose what you want to carry into the next few days. Make the step small enough to use and clear enough to recognize. You can return to the question later, adapt the exercise, or discuss it with someone you trust. If this concern is persistent, worsening, or affecting daily life, a qualified professional can help you consider support that fits your situation. Thank you for making room for this conversation.
This has been a MindShift moment with Dr. Veronica Griffin. I am a Clinical Social Work Researcher, Licensed Clinical Social Worker, and Certified Clinical Trauma Professional with Protect Each One Consulting, LLC. My work connects research with trauma-informed practice to support healing, resilience, and personal growth. Thank you for taking this moment to pause, reflect, and care for yourself. Healing begins in a safe space—Protect Each One.