A one word journal uses a single daily word to encapsulate essence and emotion.

COLD

Last November, I hosted a Journalling Together group session where a participant expressed their difficulty with journalling. I reassured them that there is no correct method for journalling and suggested a simple approach, such as keeping a one-word journal.

The participant's struggle with journalling highlights a common misconception: that there is a right way to journal. In truth, journalling is deeply personal, and there are endless methods to explore. When I suggested the idea of keeping a one-word journal, it was not to restrict their expression, but rather to simplify the process and alleviate the pressure of writing lengthy entries. This approach allows for moments of self-reflection in just a single word, capturing emotions or experiences in a concise yet powerful manner.

By embracing the concept of a one-word journal, participants can break free from traditional constraints and discover an unconventional avenue for self-expression. This minimalist form encourages individuals to distil their thoughts and feelings into potent symbols that hold profound meaning for them. Ultimately, this exercise promotes mindfulness and prompts individuals to connect with their innermost selves on a fundamental level – demonstrating that sometimes simplicity can lead to greater depth and self-discovery within the pages of their journals.

My one word journal example today is Cold. However, the key about journalling for me is the reflection. You can simple keep it to writing down one word each day or you can decide to take it a little further and ask yourself one reflection question.

Here are two example questions I use to reflect when I'm journalling.

1. How did my chosen word come up in my day today?

I chose this word because in the UK it has begun to get extremely cold and I think they are predicting snow on Wednesday. I’m not looking forward to the snow, but I work from home now so maybe it doesn’t matter as much any more.

Today, as I sat bundled up in my cosy home office, the chill in the air reminded me of why I had chosen the word cold for today. It seemed fitting that this word would manifest itself not only in the weather but also in other aspects of my day.

As I sipped on a steaming cup of hot chocolate to ward off the cold, I found myself engulfed in work-related tasks. The icy grip of deadlines and clients seemed to intensify alongside the dropping temperature outside. But even though work could be overwhelming at times, there was a peculiar comfort in knowing that I didn't have to venture out into the freezing world beyond my doorstep.

While others might dread venturing out into the cold, braving slippery roads and shivering walks from point A to B, I felt fortunate to be able to control my environment from within the four walls of my home.

Or

2. What feelings does this word bring up for me, and why?

If I think about the cold just on it’s own, then I feel miserable, but when I compare it to being too hot, being cold makes me feel much happier. As long as I am dressed appropriately and wearing layers, can turn the heating up; sit under a duvet and watch TV; use an electric blanket; have lots of hot drinks, I can still work, feel cosy and be productive.

But being cold also reminds me of winter and the holiday season, which brings up feelings of joy and excitement. It evokes memories of gathering around a fireplace with loved ones, sipping on hot chocolate, and snuggling under warm blankets. The chill in the air signals the arrival of festivities and traditions that bring warmth to my heart.

Feeling cold can also serve as a reminder to appreciate moments of comfort and cosiness. When I experience contrasting temperatures like being too hot, I realise how fortunate it is to have control over regulating my own body temperature. It heightens my gratitude for simple luxuries like wrapping myself in soft blankets or enjoying a steaming cup of tea.

The feeling of being cold can be invigorating as well, awakening my senses and sharpening my focus. There's something refreshing about stepping out into crisp air or taking a brisk walk on a chilly day. The coolness envelopes me, filling me with renewed energy that is often lacking when it's sweltering outside.

But when it’s too hot I always feel as if I can’t cool down; I get heat rash; the AC stuffs up my nasals and there’s never anywhere to cool down.

All in all, during a normal working week, I find the cold weather to be much more manageable. Bundling up in cosy sweaters and scarves feels comforting, and there's something refreshing about the crisp air against my skin. I can always add another layer if I feel chilly, but it's not as easy to escape the sweltering heat.

However, even though I prefer colder temperatures during the week, there are moments when a sudden change in weather catches me off guard. Catching a cold is never fun, especially when combined with freezing winds and icy rain showers. In those times, all I crave is some warmth and relief from my congested sinuses.

But alas! Reserving really hot weather exclusively for holidays seems like the only option for finding true respite from scorching temperatures. There's something magical about being able to lounge by a tropical beach or take dips in crystal-clear waters on holidays; it almost makes enduring colder seasons worth it.

In this second example I haven't gone deep into feelings and that's fine. It's about getting started and finding your own rhythm. Taking the first step towards expressing your thoughts and emotions through writing is an invigorating journey. Whether you choose to delve into deep introspection or simply scratch the surface of your feelings, what truly matters is finding a rhythm that resonates with you.

And at the beginning of the journal journey it's only natural to feel uncertain about where to begin or how to convey your innermost thoughts effectively. The key lies in allowing yourself the freedom to experiment and discover your unique style. Embrace this process as an opportunity for growth and self-discovery.

Start by exploring different writing techniques that captivate you—perhaps vivid descriptions that transport readers into another world, or concise statements brimming with raw emotion. Experiment with various genres like poetry, fiction, or personal essays, photos, sketches as each one offers its own unique way of capturing and sharing experiences.

While it may be tempting to compare yourself, remember that everyone starts somewhere. Focus on honing your voice rather than imitating others.

If you are ready to discuss next steps then book your 30min complimentary session. And if you'd like to show your support, consider treating me to a comforting hot chocolate.