Journaling is a great tool for meditation, building confidence and letting go of nervous thoughts. Research has shown it’s an effective way to reduce stress and help focus an anxious mind.
There seems to be two main camps when it comes to journaling. Either you've tried it and loved it, or you’ve willingly scribbled down your inner thoughts and been left wondering when the benefits everyone’s always going on about will kick in and transform your life.
But there is another way to reap the benefits of getting all your thoughts out on paper. If your writing isn't quick enough to keep up with your inner monologue (or your hand hurts), then audio journaling might be the answer to your self-care prayers.
What is audio journaling?
Picture this: You, a cup of tea, and your trusty voice recorder getting stuck into a D&M (deep and meaningful) or just having a natter about your day. It's like having a heart-to-heart chat with your BFF, minus any awkward silences, or having to wait your turn to speak.
Thanks in large part to TikTok, audio or voice journaling has become increasingly popular, boasting more than 2.8 billion views on the social media platform. It offers a quick and easy way to let your thoughts flow without the hassle of noting them down.
According to Jade Thomas, Psychotherapist & Founder of Luxe Psychology Practice, 'Audio journaling is a way of recording your thoughts and feelings verbally. Instead of writing down your emotions or experiences, you speak and record them on your phone. Oftentimes, people experience thoughts and emotions too quickly to write; voice journaling can be a faster way of capturing your thoughts in the present moment than spending time composing them on paper. It can also be a more accessible way for individuals to start journaling, particularly if they don't like writing.'
Amongst a host of benefits, the primary takeaway from audio journaling is that it allows people to individually process their thoughts, speak freely and reflect on their entries over time.
'The spontaneity of speech means we're less likely to censor ourselves compared to writing. As such, our choice of words, inflexions, or even accidental slips may reveal subconscious feelings or beliefs that might remain hidden in traditional journaling,' says Peleg Amkoya, Counselling Psychologist at Peaches and Screams. 'By verbalising emotions, our silences – including unplanned pauses and hesitations – often speak louder than words. They're indicators of deep emotional processing, points of contemplation, or even suppressed sentiments. By revisiting these moments, one can pinpoint areas requiring more introspective focus.'
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Having an audio journal sesh is not only therapeutic but can often have meditative benefits, grounding the speaker and prompting memories.
Amkoya elaborates, 'Audio journaling provides an auditory snapshot of the environment, which can evoke a more immersive recall of memories and emotions. Occasionally revisiting older recordings allows one to engage in a dialogue with their past selves. This dynamic interplay between past and present perspectives can stimulate a deeper self-understanding and reconciliation.'
The best way to get started? It’s simple.
'Hit record on your phone and say whatever comes to mind. You can reflect on your day, week, or a particular experience and describe your feelings, similar to talking to a loved one or a therapist. Reflect on what the purpose of audio journaling is for you. Is it a way of processing your emotions or keeping an audio diary of experiences?' says Thomas.
While voice journaling might seem like an unconventional method of releasing stress, Amkoya believes 'it promises a treasure trove of deep, often unexpected, insights.'
He continues, 'Audio journaling is more than just a therapeutic tool - it's an auditory adventure into the soul. If you're willing to listen, your voice might just reveal the universe within.'
