Self expression is simply the unique ways in which you express yourself and communicate with others. Studies have shown that authentic self-expression can lead to greater emotional well-being and improved satisfaction. (https://www.sciencedirect.com/science/article/pii/S0092656622000046)
Despite the benefits, many men struggle with self-expression for a variety of reasons. Whether it’s social conditioning to be more stoic and self-sufficient meaning we’re less likely to engage with our emotions, or a fear of judgement for expressing ourselves in an authentic manner.
Journaling is a space that allows you to explore self expression in a safe, none-jugemental environment. It is deeply personal and allows you to be authentic without fear that you will have to share your internal world with anyone (unless you want to).
If you can commit to journaling to develop self-expression, you will be able to benefit from improved emotional well-being, better mental clarity as a result of getting your thoughts out of your head and onto paper, and encouraging personal growth.
Why self-expression matters for men
The primary reason that I started this blog was because, even though it’s well documented and there is a lot of great support available, men’s mental health in the UK is in absolute crisis.
I feel as though young men aren’t given the tools they need to properly understand and navigate their emotions, and there is still a cultural mindset around the extent to which men can express themselves, and the language they are expected (and taught) to use, when they do express themselves, which is often limited and over-simplified.
Self-expression is a way to get thoughts and feelings out of our heads in a variety of mediums, but due to societal and cultural pressures, men are often expected to suppress these feelings, which can lead to increased feelings of stress, anxiety and depression.
If we are provided with tools, such as journaling, to break these patterns and narratives, we can all benefit from healthier, more productive lifestyles.
Self-expression is so intrinsically linked to authenticity and connection to our inner-selves that actively working on improving it will lead to improvements in other areas of life, such as improved relationships, better mental health and greater self-awareness.
How journaling encourages self-expression
A journal is a place to explore your thoughts and feelings, and regularly working in your journal can lead to greater insights and self awareness that can help you to be more authentic when it comes to self-expression. It can help us to better understand ourselves and this can lead to more creative ideas.
We can also use our journal to express thoughts and feelings that might typically be difficult to express or say to anybody out loud. Having somewhere to express this can help us avoid the negative effects usually associated with repressing thoughts and feelings, such as stress, anxiety and depression.
By working to be more emotionally vulnerable and to better understand our thoughts and feelings, we can be more authentic in our self-expression.
Different types of self-expression through journaling
When you decide to start journaling for self-expression, it is worth noting that there are a number of formats of journal that can be utilised to drive this goal. You can choose to use one of these journal styles, or take a little bit of what works from each style.
Emotional journaling
Emotional journaling is writing about your emotions, frustration and joys. It encourages you to be open, honest and vulnerable and can lead to better self-awareness, improved empathy and greater creativity.
While it can be difficult to get into emotional journaling, especially if being emotionally vulnerable is a new experience for you, the benefits can be significant for improving your self-expression. This can be a good use of prompts to help guide your writing and ease you into expressing your thoughts, feelings and emotions.
Creative journaling
Creative journaling is an excellent tool for developing self-expression. Rather than relying strictly on writing, a creative journal can incorporate various other elements such as sketches, doodles, poetry, collage or creative writing.
This allows you to explore ideas and creativity without fear of judgement or having to ‘show your work’. It can enable greater self-expression because it removes that fear of creating for an audience, and let’s you create, practice and iterate in private. For more information, read my post on journaling for men’s creativity.
Stream of consciousness
Stream of consciousness journaling is the practice of writing what comes to mind, letting thoughts and ideas flow onto the page without worrying about form or structure, and ideally, without letting your inner editor get in the way of what you’re writing.
While it can be difficult to get started, the idea is that you will eventually enter the ‘flow’ state, which is a state of uninhibited creativity. Over time, and with practice, you will find it easier to get into that flow state, and you can apply this to the creative endeavor of your choosing making you more effective at doing deeply creative and expressive work.
Reflective journaling
A very common form of journaling, reflective journaling is the process of writing to reflect on relationships or significant events. The idea is that it will make you better at understanding your emotional reactions and improve your self-awareness.
Reflective journaling can help improve self-expression because it helps us better understand our thoughts, feelings and emotions which can help us express ourselves more authentically.
Overcoming barriers to self-expression
Self-expression can be difficult for men in particular because of the social conditioning that makes a lot of men uncomfortable with vulnerability and a fear of judgement (even if that is just from the internal critic). There may even be a concern that expressing emotions is in some way ‘weak’.
Working on emotional vulnerability and increased emotional intelligence helps us better understand ourselves, be more confident and assertive and be better at self-regulating our emotions, allowing us to decide when we will or will not allow our actions to be driven by emotions. These are all skills of strong, stable and well-adjusted people.
As difficult as it can be to get past these barriers, there are a few tips you can follow to make it easier:
Start small
You don’t need to commit to to an overwhelming amount of writing to start your journaling habit, especially if writing about your emotions is new to you. Starting with just a few sentences is a great place to start and develop your writing habit.
Similarly, think about frequency. Committing to a daily habit is great if you can do it, but if writing a few times a week is more likely to work for you, then that is a superb place to start.
Remember that journaling is private
It’s hard when you start journaling to get over the idea that your writing is for an audience, or it is being judged in some way, but this is absolutely not the case. Your journal is private and only for you. It should be somewhere for you to be uninhibited and completely authentic.
Try not to worry about the quality of your journaling or how your journal might look to others. It is a practical tool for your use only.
Focus on progress over perfection
The journey to greater self-expression and increased authenticity is an ongoing one, where there is always room for development. Try to focus on progress, rather than perfection. Are you able to write more freely about your thoughts and feelings? Do you feel more creative or more able to come up with creative ideas? This is progress, and should be celebrated.
How to get started with journaling for self-expression
If you are getting started with a self-expression journal, there are a few simple steps you can take to ensure success:
Step 1
Create a comfortable space where you feel safe to write – make sure this is a private space and somewhere you won’t be disturbed. Your writing space should reflect the safe, judgement free space that is your journal as this will make it easier for you to be open and honest with your thoughts and feelings.
Step 2
Try using simple prompts to start with. Prompts are a great way to guide your thought process and lead you to new insights that you might not otherwise doscover. They give you a great ‘jumping off’ point to start your writing so you don’t have to worry about starting with a blank page.
Some good, simple prompts to start with self expression include, “What am I feeling right now?” or “What’s been on my mind lately?”
Step 3
Try and form a consistent writing habit. This can be daily or weekly and can be several pages or just a sentence, the trick is consistency but without putting pressure on yourself. If your journaling becomes a chore or is more of an obstacle than it is a tool for development, you will find it difficult to continue, or to be authentic when you are writing.
Step 4
Try and silence the inner critic. This can be easier said than done, but your journaling is never going to be read or judged, and if you censor yourself you will never be truly authentic or able to express your true self. As you practice writing without self-censoring, you should find it is a skill that can be developed, and one that will help you be more creative.
Prompts for self-expression
Prompts are a great place to get started with journaling, and can help guide your self-expression journal entries. If you’re looking to get started with journaling for self-expression, here are some useful prompts that you can use.
What’s something I’ve been afraid to say out loud?
What makes me feel alive or passionate?
What’s an emotion I struggle to express, and why?
What’s the story I keep telling myself about who I am?
What do I want to be remembered for?
What three words best define me and why?
What would I create if time and skill weren’t a consideration?
Long-term benefits of journaling for self-expression
Journaling for self-expression can have a whole host of benefits. If you’re able to commit to being open and honest, and developing a consistent writing habit, you can expect to benefit from the following:
- Greater emotional resilience
- Better communication skills
- Deeper self-awareness
- Healthier, happier relationships
- Freedom of expression
Conclusion
Self-expression can be difficult and challenging, especially for men, but it is vital for long-term emotional health and personal growth. Being able to express yourself authentically and without fear of judgement can lead to increased confidence, clarity of purpose and vision, improved communication and happier and healthier relationships.
If you’re interested in better expressing yourself, I would strongly encourage you to start a journaling habit today. Remember, start small, stay consistent, and make use of prompts to guide your writing.
Journaling is a powerful tool for healing and self-discovery, especially if you’re able to commit to the process.
I’d love to hear how you utilise journaling as a tool for developing greater, more authentic self-expression. Let me know any techniques or tips you have in the comments section below. As always, happy journaling.