Keeping a journal

Why write anything down? At the outset, it may seem like another chore, but keeping a journal or a diary can help to document your experience as a carer. It's a private space for your thoughts, feelings and questions, as well as your memories and reflections.

Your journal or diary can take many different forms. Some people write or keep a scrapbook; others use drawings or illustrations to tell their story. Keeping a journal or diary creates a creative outlet for the emotions you are feeling.

How to structure your journal

Choosing your medium and a place to reflect is important in getting started. You may prefer a computer, sketchbook or notebook. You may want art material at hand as well as a favourite pencil or pen. Whenever possible, reflect in a quiet place without distractions.

Remember reflecting can be a messy, ongoing process. Your journal doesn't have to be a showpiece. Like life, it will always be a work in progress. Approach it with curiosity and it will teach you about reflective thinking. If you can't write a full entry, jot down random thoughts, or images, which you can always revisit at another time.

Here are a few suggestions on the hardest part - getting started and knowing what to write or paint. Choose one or a combination that suits you best. The suggestions below may help to pull together your thoughts and reactions.

The Mirror - A clear reflection of you

Questions such as:

Who am I? What are my values? What have I learnt about myself through this experience? Do I have less/more understanding than I did before?

The Microscope - Makes the small experience large

Questions such as:

What happened? How would I describe my experience? What would I change about this situation? What have I learnt about...?

The Binoculars - Makes what appears distant, appear closer

Questions such as:

From my experience, I can identify underlying or overarching issues, which influence the problem, such as ….? What could be done to change the situation? What can I do differently?

You can also simply reflect on one or two of the questions from the list below.

Self-reflection questions:

• What happened?
• What did I feel?
• What did I learn?

Broad-brush stroke questions:

• What was helpful, not so helpful?
• Focus on the information - was it enough, do I need more?
• List the outcomes that I would like to change or achieve. Have I achieved fully, partially or not at all and why?
• What can I do to create change - how easy will this be? Who can help?
• What would happen if I changed one thing or if I did nothing?
• How does this forum help me to connect with myself, with others?

Questions based on the learning

• What is the most important thing I have learnt about my caring role?
• What is the most important thing I have learnt about being a carer?
• How can I use what I have learnt in my life?

Your journal can be an invaluable resource. Re-reading your journal will remind you of how your learning occurred and what experiences were most significant. This will help you to reflect on ways you have changed in your caring role.