Normally, therapy involves meeting with a trained professional who can guide and support individuals through their struggles and challenges. In recent years, journaling has become a popular therapeutic method and now you can actually address your personal issues on your own, using a so-called therapy notebook.
But how effective it is? Is it possible to do therapy using only a journal? I think so, and let me tell you why and which therapy notebook would give you the best results.
What is a therapy notebook?
A therapy notebook is a form of journaling but a little different. It is a personal, portable, and private tool used to aid in self-reflection, processing emotions, setting goals, tracking progress, and more.
The notebook can be physical or digital and can include various elements such as writing prompts, worksheets, drawings, or daily reflections.
How is it different from other journals?
Unlike regular journals therapy notebooks have a STRUCTURE and ORGANIZATION and are personalized with different methods and techniques that work for you PARTICULAR ISSUE (anxiety, depression, overthinking, self-esteem, etc). This way, you can focus on one aspect of your mental health journey at a time and see improvement gradually.
What therapy notebooks are used for?
They can be used for various purposes such as tracking progress, reflecting on emotions and thoughts, challenging negative beliefs, setting goals, and even creating action plans.
They are also known to be highly efficient in managing anxieties, panic attacks, and depressing thoughts. You can work through your childhood traumas and heal your inner child.
Therapy notebooks are perfect friends for a personal improvement journey and can tackle issues such as building confidence, stepping out of your comfort zone, and setting boundaries.
Therapy notebooks VS real therapy
Therapy notebooks are very cost-effective as well, so you don’t have to break the bank to work on your mental health. You can personalize your therapy notebook with different techniques and methods that work best for you.
In fact, most of them do come with preset prompts for working through your personal hurdles. Things like becoming more mindful, dealing with overthinking, or improving self-esteem can be easily managed by using therapy notebooks.
IT IS LIKE DOING THERAPY WITHOUT ATTENDING THE ACTUAL THERAPY!
Therapy notebooks are also great tools to use in conjunction with therapy or counseling sessions. They allow you to continue the work outside of therapy appointments and provide a space for you to reflect on what was discussed during the session. You can also bring your therapy notebook to yourh appointments and use it as a reference or to jot down any important notes or insights that come up during the session.
Therapy notebooks for self-care
Not only do therapy notebooks help with your mental health, but they also promote self-care. Taking time for yourself and focusing on your well-being is crucial for a healthy mind and body. By using a therapy notebook, you are actively working towards bettering yourself and practicing self-love.
Personalization is key when it comes to therapy notebooks. You can choose from different designs, colors, and layouts to create a notebook that truly speaks to you. Some may prefer a more minimalist approach while others may want to add inspirational quotes or images throughout their notebook. The options are endless and allow you to make your therapy notebook a reflection of yourself and your personal journey.
Let’s take a look at the best therapy notebooks out there.
5 Best therapy notebooks
1. Worry For nothing
This notebook has 60 worksheets and is based on Cognitive Behavioral Therapy (CBT) techniques. Which means it is scientifically supported! It is best for anxiety, trauma healing, and working through panic attacks and depression.
This journal is perfect for uncovering triggers, tracking physical and emotional sensations, documenting worries, and evaluating evidence for and against your automatic thoughts.
It’s discreet too – no “worry” or “anxiety” spelled out on the cover. You can keep it on your bedside table, in the office, or wherever you want.
2. Legend Self-Care
This is an absolutely amazing and my personal favorite 3-month self-care notebook. It is designed not only to help you easily incorporate self-care into your daily routine but also to set and achieve personal goals for self-growth.
This therapy notebook will become your daily tracker: it monitors your sleep hours, step count, supplements, water intake, daily meals, physical activity, and more. It’s a great way to notice if something needs adjustment.
It also includes an evening reflection page. The prompts on this page will help you become more mindful and practice awareness of your feelings.
The journal itself comes in different colors, is packed with stickers, has a user guide and it is very engaging and entertaining. So your journey to a better version of yourself is not tedious or annoying, but light and fun – something you can enjoy and look forward to.
3. Mindfulness and gratitude
This guided therapy notebook for mental health is the best practice for developing mindfulness and becoming a more solid, composed, and resilient person.
This is your ultimate helper in fighting stress, depression, ADHD, and anxiety (all backed up by research, of course). It is amazing for overthinkers who lose their sense of reality and can’t think clearly.
Through identifying triggers, tracking your emotions, and jotting down concerns you can become highly aware of the hidden and unconscious patterns. And by evaluating and then challenging automatic thoughts, you will start making real changes in this direction.
This therapy notebook includes 160 pages in total, 77 identical worksheets, 76 free writing pages, a habit tracker, your personal list of inspirational gratitude and affirmations, a list for managing stress, directions, and journaling tips.
4. For manifestations
Attention: this is a THERAPIST RECOMMENDED and psychologist-created manifestation journal for emotional well-being. Intrigued? Well, it is all about emotions. We all get stuck in negative emotional cycles that affect every aspect of our lives, from daily enjoyment to relationships. They also affect how things unfold for us – our love life, money, social relationships, and career success are all reflections of how are we doing emotionally.
This awesome manifestation nootbook is packed with proven strategies to regulate your emotions. It’s a collection of techniques and affirmations that can boost your relationships, emotional health, and self-love.
It is not only beautifully encased in a hardback cover but also filled with aesthetic illustrations that will make your journaling experience even more enjoyable. You’ll love it!
5. trauma healing
This therapy notebook works wonders for more unconscious and deep personal issues – particularly for shadow work and inner child healing.
Inside the “Trauma Healing Journal for Women,” you’ll discover a safe space for your thoughts, emotions, and dreams as you navigate the journey of healing from trauma. This journal is more than just empty pages – it’s a compilation of 120 guided prompts that help you to reflect, show compassion to yourself, and express your true self. It also included gratitude practice and exercises.
your companion on the path to recovery and transformation. In this journal, you’ll find:
As you fill these pages, you’ll:
– embrace self-compassion and self-love.
– uncover the beauty of resilience.
– attend to your past traumas.
– discover and heal your inner child.
