I’m about to blow your mind. The three things that have brought the most positive changes in my life are free and accessible everywhere. I’ve explored countless healing modalities, and while many have been beneficial, the three that have truly transformed my life are simple and can be practiced anywhere: journaling, meditation, and gratitude practice. If you’re struggling with anxiety, worry, or feel like there’s a better path out there for you, let me guide you through these methods that have helped me find inner peace and improve my mental health.
The Wake-Up Call
Eight years ago, my world was turned upside down. My life bombarded me with loud wake-up calls that I couldn’t ignore anymore. My blood pressure soared, I was constantly anxious, and panic attacks became a regular part of my life. That’s when I decided enough was enough.
Journaling Benefits: My Ultimate Tool
Journaling has been my number one tool on this healing journey. It’s not about how you do it—whether it’s on paper, digital, or via voice notes—it’s about getting your thoughts out of your head. For years, my biggest worry about journaling was that someone would read my private thoughts. I had a traumatic experience in high school when at yearbook camp (yes, yearbook camp LOL), a peer stole my private journal and read it, and that kept me from journaling for nearly two decades. If you’re worried about privacy, consider writing then throwing it away or burning it, or, use write on your computer where it’s safe. The goal, at least initially, is to clear your mind.
Over the years, journaling has become a massive tool for introspection and I’ve brought more of a strategy into it. Each month, I set monthly goals and reflect on them weekly which has really helped me work towards what I want to accomplish. Also, I’m tracking things that really matter to me—health, sleep, relationships, financial goals—not so much things like “complete website,” though sometimes, more tactical items do make their way on the list. I’m not only getting help in tracking progress, but it’s also teaching me that goals are a process—they’re ongoing, and often need to be adjusted and extended, which is completely fine.
Finally, journaling has helped me understand that “this too shall pass.” When I review my entries from the week, I consistently see how things that worried me on Monday are no longer a concern by Thursday. We need to roll with our emotions and aggravations.
The Power of Gratitude
Gratitude practice has had a profound effect on my life. During the pandemic, David and I, with dinner, started sharing three things we’re each grateful for. This simple act does wonders. It changes perspectives and turns what we have into enough. It’s a practice that’s now integral to my life, and it only takes a few minutes. When we have dinners with friends or loved ones, we bring them into it and it helps deepen connections while adding substance to conversations.
You can be grateful for anything—your pet, the weather, a good night’s sleep. The beauty of gratitude is in its simplicity and accessibility. It shifts the focus from what we lack to appreciating what we have. This shift can alleviate anxiety and dissatisfaction, leaving us in a more peaceful state of mind.
Meditation for Inner Peace: Finding Calm Amidst Chaos
I know meditation can sound intimidating, especially if your mind is constantly racing. But here’s the thing: a busy mind is a part of meditation and we all have busy minds. The essence of meditation is observing your thoughts without judgment, and gently bringing your focus back to your breath. It’s not about achieving complete stillness but about carving out a few minutes each day for yourself.
For me, meditation is about witnessing myself. Over time, you begin to see the progress in how you deal with anxieties and stressors. Even a few minutes a day can have a positive impact on your stress management, sleep, and overall well-being.
The Journey Towards Peace
The practices of journaling, meditation, and gratitude have changed my life tremendously. They are free, accessible, and powerful tools that you can start using right now. These free tools for mental health have helped me stop feeling depressed, overcome anxiety, and diminish constant worry. In upcoming blog posts, I’ll dive deeper into my healing journey and share more tools and insights that have guided me towards inner peace.
Thanks for joining me today and I hope this helps you on your journey towards a peaceful and fulfilling life.
Much love,
Matt
