Journaling has never been a daily habit for me.

As much as I would LOVE to tell you that I wake up with the birds and gleefully open my notebook to do morning pages (look up The Artist’s Way if you’re not sure what that is) the reality is very different.

I journal in bursts. Sometimes multiple times a day, on my phone and in several notebooks. Other times, I’ll manage one paragraph of incoherent ramblings and resist trying again for months. There’s no shame in this, and it doesn’t mean that you’re not ‘good’ at journaling.

Personally, I’ve been seriously struggling to organise my thoughts recently and wondered if this focus mapping technique would help you. While it isn’t going to solve all of life’s problems, it has helped me get back into a groove with writing, after many many months of feeling unable to get started. Once you’ve got the hang of it, you might enjoy these other therapeutic writing techniques.

Forget ‘perfect’ journaling. Journaling doesn’t have to be a long, linear story of your day. Our thoughts jump around – let’s allow ourselves a more natural way of organising our ideas.

Try Focus Mapping

Focus mapping is a visual technique that can help you journal more easily. Here’s how to do it:

1. Grab a blank sheet of paper.
2. Write today’s date in the centre and circle it.
3. Draw 4-5 lines branching out from the date.
4. At the end of each line, write a topic on your mind (e.g., work, family, goals).
5. Add more branches to each topic with specific thoughts or ideas.
6. Keep expanding until you’ve written everything on your mind.
7. Review your map and choose one topic that stands out to you, and journal further on it.

Why it works

– It’s visual and fun
– Helps organise scattered thoughts
– Shows connections between ideas
– Lets you choose what to focus on

And hey, there’s no right or wrong way to journal. This method is just a tool to help you get started AND gives you a bank of ideas to work from the next time you open your notebook.

Try it out and see if it works for you.

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So I thought I’d give you a brief rundown of how the cycles work and how you can integrate actions around the new and full moon to build a life you love.

• Find out the exact dates and times of the 2023 moon cycles here.
• Each full cycle lasts around a month.
• Moonology by Yasmin Boland is a great book.

New Moon

This is the time when the moon isn’t visible from Earth.

So think about it as a clean slate, a time before things have even begun, an invitation to think about what you want to manifest in your life and then you can break it down into smaller intentions or tasks to be completed over the coming cycle.

This could be starting a new project, refreshing one that is feeling a bit stale, connecting with new people or getting out of your comfort zone to take in some inspiration at an event or exhibition. It’s all about new beginnings, so challenge yourself to think outside the box.

Actions:

• Tarot spread to connect with your intuition and find out what you really want
• Book a reading with a trusted tarot reader
• Journaling to explore future and write a list of new moon intentions
• Vision boarding

Waxing Cresent, first quarter and gibbous moon phases see the moon become more visible over a period of roughly two weeks, culminating in the full moon.

During this period, stay focused on your creative intentions, journal on them daily, visualise them becoming a reality and make use of the energy that accompanies the time after the new moon.

Journal prompts for the new moon phase:

1. What aspects of my inner self are currently in the shadows, waiting to be illuminated?
2. What new creative connections do I want to manifest during this lunar cycle?
3. What habits, beliefs, or energies no longer serve my creative self?
4. As a writer, what creative projects or ideas are calling to me at this moment?
5. How can I nurture and bring them to life during this lunar phase?
6. What self-care practices will I prioritise during this lunar cycle to nourish my mind, body, and spirit?
7. What intuitive insights or messages am I receiving at this moment?
8. What does the moon represent to me, and how can I align with its energy for self-growth?

Full Moon

This is the energetic peak of the cycle, where you may find your energy levels are uncomfortably high.

I personally get a lot of anxious energy around the full moon, normally with headaches and chronic overthinking about how I’ve acted in the weeks previously (fun!)

Don’t be surprised if this leads to a lot of self-doubt in your creative abilities, fear of rejection or lack of energy as things come to a head. Hopefully, you’ll start to see some of your intentions manifest around this time.

This is the time to pause and reflect on what you have or haven’t manifested over the last few weeks. Let go of the past and move on.

Actions:

• Tarot spread to focus on what you need to let go of
• Journaling to express gratitude for what you have now
• Letter to the universe to say thank you and unsent letters of forgiveness for emotions you want to release

During the disseminating, third quarter and balsamic moon period you might find your energy level become more stable and then begin to dip off as it reaches the end of the cycle.

Use this time to relax into where you are now.

Keep working on the intentions you set but let go of anything that isn’t working and continue to put effort into the things that have been successful in the past. Give yourself grace towards the end of the cycle and make time for restorative self-care.

Journal prompts for the full moon

1. What have I created since the last full moon, and how have these creations changed me?
2. How has my creative process evolved over the last month?
3. What blocks need my attention to let creative energy flow?
4. How have I nurtured my creative spirit this month?
5. How have I connected with fellow artists or writers this month and how has it fuelled my creative energy?
6. What insights have my dreams provided recently and how will I use this in my creative work?
7. Who or what am I ready to forgive and let go of?

Then the cycle begins all over again with the fresh new moon!

Was this helpful? Would you like to see more posts about how to work with the moon?

The post Working with the Moon Cycles as a Creative 🌙 appeared first on Fiona Fletcher Reid.

In this episode of the Out of Office podcast we cover:

• Jo’s squiggly career journey from lawyer to business owner to trainee psychotherapist
• Why self-employment isn’t always the key to a healthy relationship with work
• What therapy really is (and isn’t)
• Things to consider when you think about getting therapy

In this episode, we also discuss our favourite non-therapy self-care activity; journaling. If you’d like to access free journaling prompts you can download them over on my resources page.

About Therapy is Magic

In this part memoir, part mental health resource and how-to guide, Jo Love throws opens the door of her therapist’s office and shines a light on what exactly goes on in the therapy room.

With the help of experts, including her very own therapist, Jo opens a rare window into the real world of therapy, unpicking the magical powers that enabled her to re-find her own voice, restored her resilience through the cloudiest days and ultimately saved her from her own mind.

Each chapter includes:

• A therapy list where Jo shares her knowledgeable insights into therapy
• Inspirational voices in the mental health space on the life-changing effects of therapy
• A ‘From the Other Chair’ section featuring expert opinions from mental health professionals
• ‘Need Help Now’ suggestions

Therapy is … Magic moves away from the stigma sometimes associated with seeking help, and shines a light on the emotional and physical benefits of talking therapies. Jo Love shows us that with professional guidance we can heal ourselves and the relationships we have, tackle addictions and trauma, and save our minds.

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It’s something that I’m still in a constant struggle with – even though I’m a published author, writing journalistic pieces and a prolific blogger! It can really hold people back from going for their dreams, but also in the every day as a writer or creative. In short – self-doubt sucks.

So how do we go about overcoming self-doubt as a writer? I wanted to share some ways I deal with it and how I have overcome it to get published and start to believe in myself.

How do you know if what you’ve got is self-doubt?

Self-doubt is the mental habit of questioning your own judgment or worth. So you know those moments when that voice in your head creeps in after you’ve achieved something? THAT. When I was sending my pitches to editors and publishers, I’d feel super pleased with my work and then freak out the second I hit send. “What if they hate it?” “Why did I think I can do this?” “Who do I think I am?” “I don’t even have a degree in writing! What am I doing?!” And this is soooooo common!

Sometimes the worries we have stem from childhood issues around dependence, other times it’s from stress. But it doesn’t matter where it comes from, because it’s how we deal with it that is important.

No (wo)man is an island

Firstly, it’s important to remember that every writer has these feelings. From Huxley to Hemmingway, Shakespeare to Shelley and beyond: you are not alone. Have you got a community of writers to turn to when those horrible voices (you know the ones, whispering to you that you suck) creep in? Reach out to them and have a chat about ways you can remind each other how awesome you are. Who could be your go-to pal for a motivational high-five?

Have a break

Taking a break from writing is often necessary when you hit these moments of self-doubt. Go and do something completely different! Have a bath and listen to your favourite book. Crank up the radio and dance around the kitchen. Head out for a walk and listen to a podcast. Choose something that’ll boost your endorphins and make you smile.

And this also means giving yourself a break from the mean voice. Switch that mofo off. You’re going to have setbacks. Every writer I know has them. Part of the journey of being a writer is that things don’t always go according to plan and you have to be ready for that. It doesn’t mean you’re a shit writer. It means you’re developing your skills, and honing your craft.

Read more

I’ve heard this time and time again from other published writers and freelance writers, but they all say that to be a better writer you’ve got to read more! And it’s definitely true! Diversify your bookshelf and start to read authors who you might not normally choose. Pick up books from genres you’re unfamiliar or uncomfortable with.  Challenge yourself to read a book a month. And keep a diary of what you’re reading to refer back to.

If you’re finding it tricky to squeeze into your busy schedule, try listening to books instead. Audiobooks are a great way of absorbing information and new vocabulary without the hassle of lugging a tome around with you. I know some people think of it as “cheating” but it’s really not, and it can often give you a new perspective on a character or plot line. This is because the narrator puts emphasis in a different place to how you did, or you’re paying more attention than when you were speed-reading it before.

And remember that you could be reading instead of scrolling. I guarantee if you set yourself social media limits on your phone, and force yourself to pick up a book instead, you’ll have read a few books in no time at all. This isn’t meant to sound preachy but, as someone that is prone to doom scrolling, choosing to read instead has been a game changer. It’s revolutionised my writing and been amazing for my mental health!

However and whatever you choose to read, I urge you to do it more!

Write more

“Well, duh, that’s what I’m stuck on!” I hear you say. Wait for it…I’m not saying it won’t be hard to write. But maybe you’re stuck because the writing you’re choosing to dwell on is actually tricky. So instead of struggling with that blinking cursor on a blank page, putting up with that nagging voice telling you how sh*t you are, why not journal instead? I put new journal prompts on my Instagram grid all the time, so go get some ideas there!

Building a regular writing habit is the key to overcoming both self-doubt and writer’s block (so intrinsically linked!). I’ve written a post about how you can develop a writing routine that will keep you motivated and help keep those creative juices flowing.

And if that’s not enough, you can join one of my online writing courses to help get your writing project off the ground. The accountability really helps!

Kick self-doubt to the kerb with evidence!

Keep a file of positive feedback – from clients, friends, colleagues, editors! Loads of people I know do this. Someone I know keeps screenshots of nice comments on her posts in a folder called “I am awesome”, another has a scrap book of brilliant things she’s done and prints out any testimonials to put in there too. You can do it however you like, but the idea is that when that self-doubt voice shows up then you hit them with the evidence.

Dazzle the doom with your glorious proof: “See, I’m not useless!” “Katie thinks my article is the best thing since sliced bread.” “5 ***** and more if she could – no losers here!” The neural pathways are trained to pick out the negative, so you really do need to hammer it home with the positive evidence and praise to drown out the teeniest negative voice.

For more tips on writing and mental health, subscribe to my podcast, “Out of Office,” and download my FREE Ebook “Journal Prompts to Build Creative Confidence“. And don’t forget to come and join my creative community on Instagram, where I share tonnes of advice and ideas for overcoming issues like self-doubt, procrastination and lack of motivation!

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But you know what? I’ve done all of those things, and while I can’t guarantee my cappuccinos were ever frothy enough to win any prizes, I was never truly an impostor.

It was all in my head.

Here’s what I wish I’d know…..

1. It’s real and totally normal

It’s a psychological pattern in which you doubt your accomplishments and have a persistent, internalised fear of being exposed.

2. It gets worse the higher up the ladder you climb

It always amazes me to think that even billionaires feel like impostors sometimes. Every Oscar-winner has probably felt like a fraudster as they make their acceptance speech, having the most exciting moment of their career live on stage in front of the world.

Part of impostor syndrome is that it’s actually rife amongst seasoned experts. Scientists and writers at the top of their game are all likely to experience it even though the world sees them as extremely knowledgable in their field.

3. It’s not just women who get it

While early research assumed impostor syndrome was most common amongst high-achieving women, it’s now widely acknowledged as an issue experienced by both sexes. Tom Hanks gets it!

4. It can contribute to low self-esteem

I didn’t realise that every small piece of criticism I got was feeding into my impostor syndrome. I could get hundreds of positive comments from my boss and then one small negative thing would stick with me for weeks or even months, grinding down my self esteem. This made me feel like a failure and like I was a really bad employee and just a rubbish person in general.

5. It makes you work hard

The more I succumbed to impostor syndrome the more intent I became on proving myself wrong. I was so scared that I was going to be disciplined or fired that I worked really hard to prove to the world that I was a good manager.

6. Sometimes a little too hard

Yes, impostor syndrome definitely contributed to me busting a gut and saying yes to way more things than I could actually handle. I thought that saying ‘no’ was proof that I was unqualified so I bit off more than I could chew which led to burnout and ultimately a mental breakdown.

7. Sometimes it’s a sign you need to move on

I’ve learned recently is that it’s OK to quit. If you constantly feel like a failure and you think that it’s related to your job then maybe it’s not right for you. There is a time in life for getting out of your comfort zone but there’s also a time when you need to be right there in it, just coasting along and enjoying other things.

8. But most of the time it’s a sign that you’re embarking on something exciting

Feeling a mix of fear and excitement at work is quite special. It can propel you forwards. I’ve recently started doing a lot of speaking engagements and I’m choosing to look at it as a learning opportunity. I may not be qualified but the more I do it the better I’ll get at it!

9. There are simple ways to counteract it

I’ve learned two really simple and effective ways to cope with impostor syndrome, so much so that I managed to make a huge career change from working in catering to becoming a freelance writer and published author in just a few years without any relevant qualifications. I talk about it in my book Out of Office; Ditch the 9-5 and Be Your Own Boss.

10. Sometimes it’s helpful

Don’t believe me? Cosmopolitan editor Farrah Storr puts is like this:

“Those that ask questions are those that get ahead,” says Farrah. Impostor syndrome is nothing but a “control valve that alerts us when we are in our discomfort zone”. And what happens in that dreaded zone? Personal growth. Accelerated growth to be exact.

Have you experienced impostor syndrome? How did you deal with it?

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It’s easy for me to sit here and tell you to get therapy.

I was lucky enough to receive counselling from the NHS after I was diagnosed with depression and anxiety, and without it I’m not sure how my recovery would have panned out. Walking into a tiny little room every week and baring my soul to a complete stranger seemed unthinkable at the time, but I knew I was lucky to be given access to the service so I always attended my appointments, even though I dreaded them.

I saw a Community Psychiatric Nurse over the course of a year and it wasn’t easy. In fact, it was really quite uncomfortable at times and having social anxiety made it even harder because my body had a physical reaction every time I walked into that room. I wanted nothing more than to run out the door and never look back, because it was a dark and difficult place to be.

I’m not telling you all this to put you off, I’m telling you because I think its important to have realistic expectations when you start to open up about your mental illness to a professional.

They are here to help you but that doesn’t mean the experience is going to be enjoyable. It’s hard work, its a grind, a long slog and along the way you’ll inevitably want to give up.

I had moments of hope. Sometimes my nurse would tell me I looked better than the week before or that I was making real progress and would be able to get back to work soon. But more often than not it was painful and drawn out. Most weeks I felt like it was a waste of time even showing up, but as the weeks and months passed by I realised that she was on my side.

I could ask her impartial opinion on things that were bothering me, like whether I should attend a friend’s birthday party even though it made me anxious or if it was OK to drink alcohol on my medication. She wasn’t giving me love and affection like my family, but she was giving me care. Professional care and help that I so desperately needed even if I didn’t want it at the time. Looking back now I can see that having that constant source of knowledge on tap every week was invaluable, and a real turning point in my recovery.

Seeing my regular doctor was all well and good, but being able to talk for longer that ten minutes with a medical professional was a tool which I really feel should be available to everyone with a mental illness.

If you’re on the fence about getting therapy then I would say give it a go. If your GP is able to offer you free access then grab it with both hands, and if you need to pay for it yourself then it’s still worth the money and an investment in your recovery that I promise will pay off in the long run.

Have you tried therapy?

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I started planning my wedding in 2014, just two years after my initial diagnoses of depression and anxiety.

On the outside, I appeared to be quite happy and excited but truthfully I found the whole experience rather stressful. To be honest I could get stressed in an empty room and it’s definitely one of my triggers, so I try to keep it under control.

But planning a wedding is a whole new level of stress that I’d never experienced before!

I wrote about my experience in detail in this article which I published on the Metro, and Yvette and Ellen asked me to appear on the podcast last week to delve a little deeper into the subject of wedding planning with anxiety.

Listen to the episode here!

Here’s a little excerpt:

‘I suppose everything’s just times 10. For me my anxiety is triggered by stress, particularly emotional stress, so something like planning a wedding is just a perfect storm really,’ said Abigail.

‘I have anxiety and depression and they kind of go hand in hand, and my trigger’s always stress, so I would get stressed about a tiny little thing and then that would make me anxious and the comedown from that was always depression,’ said Fiona.

Listen to the entire episode on iTunes.

 

‘Ask for help. I’m really bad at asking for help and even though I know that it would make it easier for me if I asked for help I still find it really, really hard. I feel a lot of pressure to do everything myself, and that’s partly the anxiety to be perfect,’ said Abigail.

‘I would say delegate but delegate wisely,’ added Fiona. ‘Delegate (tasks) to the right person so that you’re not then going to get stressed and take over and end up doing it yourself anyway.’

Listen to the entire episode on iTunes.

What did you think of the podcast? Did it help you feel less anxious about planning your own wedding?

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