I’ve Used Journaling to Cope with Type 2 Diabetes — Here’s How to Get Started

Writing in a journal is a great way to work through feelings, especially those that come up when dealing with a chronic condition like type 2 diabetes.

As a writer, it’s no surprise I’ve been journaling since I was a kid—from writing down my thoughts about my latest teen crush to freewriting scenes for my current novel.

But somewhere between teen angst and adulthood, I discovered journaling was more than just a place to unload all the thoughts swimming around in my head. It could be a transformative tool for self-care, offering a way to process my feelings and gain a new perspective.

Now, I regularly journal whenever I want to work through my emotions around complex issues. Dealing with a chronic condition like type 2 diabetes is one of those places where emotions can be challenging, and journaling can be a helpful tool to cope.

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Why journal?

According to the American Diabetes Association, journaling about your feelings can be a great way to manage chronic health conditions like type 2 diabetes.

Journaling has a wide range of benefits, including easing anxiety and depression, deepening self-discovery, and helping us figure out our next steps. I’ve learned it’s better to process negative feelings rather than hold them in.

Journaling helps me work through painful feelings and redirect my focus to the positive aspects of my life. This ultimately helps to relieve stress, a primary factor in all illnesses.

How to journal

Most people think of journaling as an act of freewriting their thoughts and feelings in a stream of consciousness. This is how I typically journal, but it’s not the only way to do it.

You could write just a single sentence every day, such as one thing you’re grateful for or one great thing that happened today. You could track your mood. You could track your food intake and reflect on how it makes you feel or track exercise or other daily habits.

You don’t even have to write. If you’re more visual, drawing or taking photos may better help you get introspective.

Journaling tips

There’s no right or wrong way to journal. Here’s how I’ve turned journaling into an effective addition to my self-care routine and diabetes management.

1. Be compassionate toward yourself

Journaling can improve self-understanding, which can ultimately help us have a better, more compassionate relationship with ourselves and our bodies.

That might mean writing out negative or painful feelings about being diagnosed with and managing type 2 diabetes. And that’s OK. I’ve learned we must process those negative feelings to heal and move on.

A journal should be a place to understand your feelings rather than berate yourself. So I’ve tried to dive deep but treat myself with kindness.

2. Make journaling a routine

To get the greatest benefits of a journaling practice, I make it a routine. I set aside a specific time every day. You can do this by picking a time that works best for you. Maybe it’s during your morning or bedtime routine.

You don’t need a lot of time for journaling. It can take as few as 5-10 minutes. But having this regular practice will make it easier and more enjoyable and help you gain deeper introspection.

3. Make it a ritual you look forward to

You don’t need anything fancy to start a journaling practice—just something to write with. But I’ve made it more fun by turning it into a special self-care ritual.

I bought myself a journal I look forward to writing in. You can also buy ones, like the Mindflight journal, with prompts to help you focus on specific topics, such as your health.

Then, brew yourself a cup of tea or another favorite drink, light a candle, and put on soothing music—whatever helps you focus on exploring your relationship with your feelings and yourself.

Some journaling prompts to try

Feel free to write in your journal about whatever you want. After all, it’s your space. If you’re feeling stumped on how to get started, try a few of these diabetes and health-focused journaling prompts I’ve used or plan to use:

• How do I feel about having type 2 diabetes?
• What things do I need to learn to accept? What can I change?
• How can I live my best life with type 2 diabetes?
• How would I describe my relationship with my body?
• How can I be more compassionate toward myself?
• In what ways can I work with my body instead of against it?
• What motivates me to take care of my health?
• What does taking care of myself look like for me?

Takeaway

Even if you’ve never journaled before or don’t consider yourself a “writer,” journaling can still be a great way to cope with the complex feelings of having a chronic health condition like type 2 diabetes.

Journaling doesn’t require any skill or particular talent. No one ever has to see what you write on the page. It simply requires the willingness to sit down with a pen and paper to develop a deeper understanding and relationship with yourself.