Tag: Anxiety

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Unlocking Wellness: The Power of Journaling for Mental Health

Benefits of Journaling

Journaling offers many mental health benefits. Whether you prefer typing it out on the computer, the notes app on your phone, or pen and paper, journaling provides an outlet for emotional expression. This form of communication can be a great tool for processing complex emotions, reducing the intensity, and providing an overall sense of relief.

Additionally, journaling serves as a form of stress reduction by enabling individuals to unload worries, fears, and concerns onto paper. Externalizing thoughts can lead to a clearer and more organized mind, ultimately reducing stress and anxiety. Using journaling as a creative outlet can be stress-relieving for some. Self-expression allows individuals to explore their creativity through writing, drawing, or collage. This creative expression promotes relaxation, enjoyment, and a sense of fulfillment.

Journaling facilitates problem-solving by helping individuals identify and process challenges in their lives. By exploring potential solutions, they can gain clarity and perspective, making it easier to develop effective strategies for addressing issues. Organizing worries on paper can provide mental space for more positivity and optimism to see the stressors in a different light.

As a mental health clinician, I recommend journaling to encourage self-reflection. By examining thoughts, behaviors, and patterns over time, individuals can gain valuable insights into their emotions, values, and goals, fostering personal growth and development. Through self-reflection, journaling can promote self-compassion and self-acceptance by validating one’s own feelings and experiences.

Overall, journaling is a powerful tool for enhancing mental health and well-being, offering opportunities for emotional expression, stress reduction, self-reflection, problem-solving, gratitude, validation, and creative expression.

Reflection Questions: SELF-LOVE

  1. What does self-love mean to you personally?
  2. What are some common challenges to practicing self-love? How do you overcome these obstacles?
  3. How has your relationship with yourself evolved over time?
  4. How does self-love impact your relationship with others?
  5. What are some misconceptions about self-love?
  6. Can you share any tips for others who may be struggling with self-love?


Journaling is a versatile and powerful tool for nurturing mental health and well-being. Whether you prefer to jot down your thoughts with pen and paper or type them out on a digital device, the act of journaling offers numerous benefits, including emotional expression, stress reduction, self-reflection, and creative exploration. As we embark on this journey of self-discovery and healing through journaling, I invite you to join me in periodic reflections on self-love and personal growth. Through these reflection questions, we can deepen our understanding of ourselves, cultivate self-compassion, and foster a greater sense of well-being. Together, let’s embrace the transformative power of journaling to unlock our inner wisdom and resilience.

Janel Wetzel
(517) 258-0330
Loving Circle Counseling
800 Hilton Rd, Ste 8
Ferndale, MI 48220
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How to Get Through The Holidays

Let’s be honest for a second. The holiday season isn’t always merry, cheery, and bright for everyone.

The thought of being in a room with parents, siblings, grandparents, cousins-once-removed, that aunt or uncle no one’s really sure how they are connected might feel super overwhelming; and, quite frankly, less than desirable right now. Aunt Susie asking 20 times if you want seconds, dodging political convos at all costs, avoiding the family drama- This requires mental energy and it might even cause serious anxiety and mental health triggers.

It’s okay to not see the “joy” and “magic” during the holidays. It’s okay to be right where you are. I’ve asked some clients of mine to contribute to this post. I asked them, “How are we going to maintain boundaries and manage triggers for the next 30+ days?” I’ve compiled a list of their responses and included them in this post. And, I have to admit, coming for a clinical perspective, these are spot on.

LISTEN TO YOUR BODY

Sure, it’s important to get in as much family time as possible during the holiday season, especially with those out-of-towners. However, it’s also super important to get enough rest. Holidays require days, sometimes even weeks of preparing, cooking, baking, traveling, stress, anxiety, and so much more! Be sure to balance this madness with the proper self-care by snuggling up to watch Hallmark movies, meditating, taking a bubble bath, or simply skipping the umpteenth holiday party to stay home and rest- whatever your body is telling you.

TAKE BREAKS

There is nothing wrong with taking a few minutes to yourself at the holiday party. Walking away from the family chaos into a quiet room or running to the store to get an unneeded/unnecessary extra gallon of milk to regroup and recharge is perfectly acceptable. In fact, it is high encouraged! Listen to the signals your body is giving you. Are you beginning to feel anxious? Irritable? Sad? Be mindful of what’s going on inside and escape to a peaceful place as needed.

IT’S OKAY TO SAY “NO”

I don’t know who needs to hear this, but IT’S OKAY TO SAY “NO.” Saying no to that extra piece of pie Aunt Carol is pushing; saying “no” to a conversation topic; saying “no” to the holiday party if it means over-exhausting yourself; saying “no” to do what is right for you and your family. This is all okay! Setting and maintaining boundaries can be difficult with family members, especially during the holidays. Saying, “I appreciate the invite, however, I will be staying home this year” might be the key to a happy, healthy holiday for you.

ACKNOWLEDGE TRIGGERS

It’s perfectly normal for those with trauma histories to be triggered by the holidays. Seeing family members after years of silence; memories surrounding the season; and feelings that have been buried may come up. If you think this is a possibility, reach out to a therapist! Feeling in control of our emotions and learning ways to manage these triggers will come in handy when faced with these obstacles. It also doesn’t hurt to create a “mental health toolbox “- dorky and cliché, I know, but it totally works! Fill your purse, small bag, or coat pocket with the following small essentials to help ground yourself during moments of charged emotions:

  • Hard candies, preferably something sour, lemon, or peppermint
  • Peppermint gum
  • A nail file
  • A small clove of garlic… just kidding, but something smelly like hand sanitizer!

The point is to fill our “toolbox” with items that engage our senses. This brings us back into our window of tolerance, in touch with our bodies, and acknowledges the present moment. If you are interested in more ways to cope with triggers, check out my other blog post for more tips!

ASK FOR HELP

There’s no surprise the extra stress of the holidays can stir up some holiday blues. Whether you are grieving loved ones who are no longer with us, relationships you wish were different, people you wish were here, and the uncertainty of the future- you are not alone this holiday season. If you notice the impact of the holiday season is starting to overwhelm you, be sure to connect with someone you feel safe with. Ask them to go for a walk, grab a cup of coffee, or just to sit with you so you are not alone.

Remember, this is your holiday season, too. You are worthy and deserving of experiencing your holiday in the mental and physical space that you choose.

Janel Wetzel, LMSW, CTP
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How to Stay Sane during the Coronavirus

5 Ways to Manage the Quarantine

Suggestions to stay safe, both mentally and physically, during this frightening time.

Many of us find ourselves dwelling on the impact of the Coronavirus. It is definitely important to stay up-to-date with pertinent information as the country continues to put safety measures in place. However, how much information is TOO much?

I’ve created a list of ways we can stay mentally healthy during this health pandemic. A few suggestions are that we can limit our access to the news; rely ONLY on credible news sources; set aside time specifically just for worrying; make the most of the quarantine by engaging in enjoyable activities; and keep in mind that this will not last forever!

Although these tips may not provide everyone comfort, it is important to find what works for you! Perhaps you can reach out to friends and family to find out how they are staying safe and healthy during this time.

If you feel your anxiety is unmanageable, then please do not hesitate to reach out for professional help. Many therapists, including myself, have transitioned to teletherapy services during this time; and many health insurances are providing telehealth benefits even if your original plan does not offer it. Reach out today for a free 15-minute consultation to begin services!