November 1, 2024 • 12 mins
50 Cbt Journal Prompts
Ever wondered how a simple journal prompt could revolutionize your mental well-being? In our latest episode, we unravel the transformative potential of Lestallion's 50 CBT journal prompts. These prompts serve as a roadmap to self-discovery, helping you reframe experiences, manage stress, and set meaningful goals. Real-life examples, such as learning from mistakes and identifying moments of genuine happiness, showcase how CBT can reshape your thoughts and feelings. Emphasizing the creation of mental sanctuaries, we guide you on personalizing your journaling experience to resonate with your unique needs and preferences, promising profound aha moments and a more proactive approach to well-being.
Explore the deep power of CBT prompts to foster self-awareness by challenging cognitive distortions and cultivating self-compassion. Learn how specific prompts encourage reflection on thoughts and emotions, revealing unnoticed patterns and triggers. Discover the significant impact of maintaining a gentle, encouraging tone in these prompts, turning even small, consistent journaling practices into powerful tools for mental well-being. We also dive into how creating an aesthetically pleasing journaling space enhances the self-discovery journey, making the experience enjoyable and beneficial. Join us as we unlock a more fulfilling and intentional life through thoughtful journaling practices.
LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
For More Info on LeStallion, check out:
https://lestallion.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Ever feel like you're searching for that cheat code.
Speaker 2 (00:03):
Yeah.
Speaker 1 (00:04):
To unlock like a better version of yourself.
I know I do.
Speaker 2 (00:08):
Yeah.
Speaker 1 (00:08):
And that's why this deep dive is so fascinating.
Okay, we're taking a look atLestallion's 50 CBT journal
prompts.
Speaker 2 (00:15):
Right.
Speaker 1 (00:16):
And let me tell you, these prompts feel like a
shortcut.
Speaker 2 (00:19):
Yes, some serious self-discovery.
Yeah.
Speaker 1 (00:22):
Whether you're a journaling pro or just starting
out.
Speaker 2 (00:25):
And the best part is it's not about like cutting
corners.
It's about tapping into apowerful approach called
cognitive behavioral therapy.
Speaker 1 (00:37):
Okay, or CBT.
Speaker 2 (00:38):
So CBT Okay.
Speaker 1 (00:39):
Yes.
Speaker 2 (00:40):
For anyone new to that, imagine this You're
holding up a mirror to yourthoughts and how they impact
your feelings and actions.
Speaker 1 (00:47):
But instead of just looking in the mirror, you've
got this set of prompts right,yeah.
Guiding you to reallyunderstand what you see.
Speaker 2 (00:56):
Exactly.
Speaker 1 (00:56):
Instead of just like oh, there I am again, and these
prompts from Lestallion.
Speaker 2 (00:59):
they're not just randomly thrown together.
Okay, Italian, they're not justrandomly thrown together.
Speaker 1 (01:03):
Okay.
Speaker 2 (01:03):
They're thoughtfully grouped into themes like
self-reflection, managing stress, setting goals Right.
It's like they've created aroadmap for your self-discovery
journey.
Speaker 1 (01:15):
And you know me, I like it.
I love a good roadmap, yeah,yeah.
So let's talk about some ofthese prompts, because they're
where the real magic happens.
Speaker 2 (01:23):
Let's do it.
Speaker 1 (01:24):
One that caught my eye was think about a recent
mistake you made.
What did you learn from it andhow can you apply this lesson in
the future?
Speaker 2 (01:34):
That's a classic example of how CBT helps us
reframe our experiences.
Instead of getting bogged downby mistakes, it's about
extracting wisdom and using itto move forward.
Speaker 1 (01:46):
It's like that, saying turn your wounds into
wisdom.
Yes, like this prompt isn'tabout dwelling on the past, it's
about turning those setbacksinto stepping stones.
Speaker 2 (01:55):
Yes.
Speaker 1 (01:56):
Imagine for example Okay.
You completely bombed apresentation at work.
Speaker 2 (02:00):
Oh yeah.
Speaker 1 (02:01):
This prompt could help you pinpoint what went
wrong.
Right, maybe you realize youneed to practice more or tailor
your message to the audience.
Yeah, and then boom.
Speaker 2 (02:11):
There you go.
Speaker 1 (02:11):
You've got a plan for improvement next time.
Speaker 2 (02:13):
That's exactly how these prompts work.
They nudge you towards thoseaha moments.
Speaker 1 (02:18):
Oh, I like that.
Speaker 2 (02:19):
And another one that really resonated with me was
describe a moment when you felttruly happy.
Speaker 1 (02:25):
Okay.
Speaker 2 (02:26):
What can you do to create more moments like this?
Speaker 1 (02:29):
Oh, I love this one.
Speaker 2 (02:30):
Yeah.
Speaker 1 (02:30):
It's like a recipe for happiness.
Speaker 2 (02:32):
Yeah.
Speaker 1 (02:33):
Instead of just hoping for happy moments to
magically appear, Right, rightyeah.
This prompt encourages you toget proactive.
Yes, about seeking out joy.
And that's a key principle ofcbt okay, taking an active role,
okay in shaping your thoughtsand feelings so it's like we all
know it brings us joy we domaybe it's spending time with
(02:54):
loved ones right being in nature, or yes listening to a favorite
song, but how often do weactually um right conscious
effort?
To incorporate those thingsinto our lives.
Speaker 2 (03:07):
You're right.
Speaker 1 (03:08):
This prompt is a powerful reminder.
It is To actively prioritizethose joy-inducing activities.
Speaker 2 (03:14):
Precisely.
Speaker 1 (03:15):
Instead of, just like I said, hoping that they
magically appear.
Speaker 2 (03:18):
It shifts your perspective from passive
observer.
Speaker 1 (03:22):
Oh, wow.
Speaker 2 (03:23):
To active participant in your own well-being.
Speaker 1 (03:26):
Oh.
Speaker 2 (03:27):
And that's incredibly empowering.
It really is, yeah.
Speaker 1 (03:31):
Now another prompt that stood out to me.
Speaker 2 (03:33):
Okay.
Speaker 1 (03:34):
Especially with all the craziness in our lives.
Yeah, is from the stressmanagement section.
Speaker 2 (03:38):
Okay.
Speaker 1 (03:38):
It asks describe a place where you feel at peace.
Speaker 2 (03:42):
Okay.
Speaker 1 (03:43):
How can you recreate this feeling?
Speaker 2 (03:46):
This prompt beautifully illustrates how CBT
connects our thoughts, feelingsand even our physical senses
Interesting by vividly recallinga peaceful place.
Speaker 1 (03:57):
Okay.
Speaker 2 (03:57):
Maybe it's the beach, the mountains or even just a
cozy corner in your home.
You tap into those sensorydetails that evoke a sense of
calm.
Speaker 1 (04:06):
It's like creating a mental sanctuary yes, you can
escape to whenever you need amoment of peace.
Exactly, I actually tried thisonce.
Speaker 2 (04:13):
Okay.
Speaker 1 (04:14):
Visualizing myself on a beach in Bali.
Speaker 2 (04:17):
Nice.
Speaker 1 (04:18):
Complete with the sound of the waves.
Speaker 2 (04:20):
Oh nice.
Speaker 1 (04:21):
And the scent of sunscreen.
Speaker 2 (04:23):
I love it.
Speaker 1 (04:24):
Did it work.
Speaker 2 (04:24):
It did.
Speaker 1 (04:25):
Let's just say it was more relaxing than my actual
surroundings at the time.
Right, right which happened tobe a crowded subway car.
Speaker 2 (04:32):
That's a perfect example of how these prompts
encourage you to find what worksbest for you, right, what
brings one person peace.
Speaker 1 (04:40):
Right.
Speaker 2 (04:40):
Might not have the same effect on another.
Speaker 1 (04:42):
Of course.
Speaker 2 (04:43):
The key is to explore and discover what resonates
with your own unique needs andpreferences Absolutely.
Speaker 1 (04:51):
It's all about personalizing the experience.
It is so.
We've talked about promptsfocused on learning from
mistakes, cultivating joy andfinding peace, but why are these
prompts so darn effective?
Speaker 2 (05:05):
What.
Speaker 1 (05:06):
What is it about this approach?
Speaker 2 (05:08):
Yeah.
Speaker 1 (05:08):
That makes it so powerful.
Speaker 2 (05:10):
For starters yeah.
Each of these promptsencourages self-awareness.
Speaker 1 (05:15):
OK.
Speaker 2 (05:15):
Which is the bedrock of CBT.
Speaker 1 (05:17):
Right.
Speaker 2 (05:17):
By prompting you to reflect on your experiences,
your thoughts.
Speaker 1 (05:21):
Yeah, feelings Right.
Speaker 2 (05:23):
They shine a light on patterns and triggers that
might otherwise go unnoticed.
Speaker 1 (05:28):
Like those pesky cognitive distortions yeah.
Speaker 2 (05:32):
Those unhelpful thinking patterns that can
really trip us up, yeah, butthese prompts.
Speaker 1 (05:38):
Okay.
Speaker 2 (05:38):
They help us catch those distortions in action.
Speaker 1 (05:41):
So it's like these prompts are helping us become
detectives.
Yes In our own minds yes.
Spotting those clues that leadto like unhelpful thought
patterns yes, and then,hopefully, figuring out how to
rewire them Precisely.
Speaker 2 (05:55):
And once you start to recognize those cognitive
distortions, you can challengethem.
Speaker 1 (06:01):
Okay.
Speaker 2 (06:01):
For example yeah, let's say you're stuck in a
cycle of all or nothing,thinking if I don't get this
promotion, I'm a completefailure.
Speaker 1 (06:11):
Oh yeah.
Speaker 2 (06:11):
The prompts can help you see the shades of gray
reminding you that even ifthings don't go as planned, it
doesn't mean you're a failure.
Speaker 1 (06:22):
It's like those prompts are giving us a gentle
nudge.
Yes, to be kinder to ourselves.
Speaker 2 (06:27):
Right.
Speaker 1 (06:28):
To challenge those.
Speaker 2 (06:29):
Yeah, like yes.
Speaker 1 (06:30):
Overly critical voices in our heads.
Speaker 2 (06:32):
Absolutely.
Speaker 1 (06:33):
Yeah.
Speaker 2 (06:33):
And that compassion is so important.
Speaker 1 (06:36):
It is Now yeah.
Speaker 2 (06:37):
Another reason these prompts are so effective is
their focus on specificity.
Ok, they don't let you get awaywith vague feelings of I felt
stressed or I was happy.
I don't know why they push youto dig deeper.
Speaker 1 (06:50):
Right.
Speaker 2 (06:50):
To recall concrete examples, like when my boss gave
me that tight deadline, I feltmy chest tighten and I had the
thought I'm never going to getthis done.
Speaker 1 (07:01):
It's like, instead of just like dipping our toes in
the pool of our emotions.
Speaker 2 (07:06):
Right.
Speaker 1 (07:06):
These prompts are making us dive headfirst into
the deep end.
Speaker 2 (07:10):
Exactly.
Speaker 1 (07:11):
And that's where the real insights are right.
Speaker 2 (07:13):
Yes.
Speaker 1 (07:13):
In those specific moments.
Yeah, we can start to untangleExactly the messy nod of our
thoughts, feelings and behaviors.
Speaker 2 (07:20):
By zeroing in on those specific moments, right on
those specific moments you gaina much clearer understanding of
what triggers certain thoughtsand how those thoughts in turn
influence your emotions andactions.
It's like connecting the dotsto reveal a bigger picture of
your inner world.
Speaker 1 (07:39):
And the more we understand that inner world, the
better equipped we are tonavigate it, to ride the waves
of emotion.
Speaker 2 (07:46):
Exactly.
Speaker 1 (07:46):
Instead of feeling tossed around by them.
Speaker 2 (07:48):
Precisely.
Speaker 1 (07:50):
Okay, I like that.
Speaker 2 (07:51):
And what I appreciate about the prompts from
Lestallion.
Speaker 1 (07:54):
Okay.
Speaker 2 (07:55):
Is their gentle, encouraging tone?
Okay, it's not aboutself-criticism.
It's about approaching yourselfwith curiosity and kindness.
Speaker 1 (08:05):
Okay.
Speaker 2 (08:05):
It's like having a supportive friend.
Speaker 1 (08:08):
Oh, I like that.
Speaker 2 (08:08):
Guiding you through the process of self-discovery.
Speaker 1 (08:11):
Which is so important because, let's face it Right,
self-reflection can be tough.
Speaker 2 (08:15):
It can.
Speaker 1 (08:16):
It's easy to get bogged down in self-criticism or
get overwhelmed by the process.
Yes, yes, but these prompts,they feel approachable, even
inviting.
Speaker 2 (08:24):
They are, and that's part of what makes them so
effective.
They create a safe space foryou to explore your inner world
without judgment.
Speaker 1 (08:35):
Now, we've talked a lot about the individual prompts
, but I'm curious from a CBTperspective, what's the value of
putting these reflections downon paper?
Why is journaling such apowerful tool?
Speaker 2 (08:48):
That's a great question.
Yeah, journaling provides thisincredible space for you to
externalize your thoughts andfeelings.
When we keep everything bottledup inside.
Speaker 1 (08:59):
Yeah.
Speaker 2 (09:00):
It's easy for those thoughts to circle endlessly.
Speaker 1 (09:03):
Right.
Speaker 2 (09:03):
Gaining momentum and power.
Speaker 1 (09:05):
Oh, tell me about it.
Speaker 2 (09:06):
Right.
Speaker 1 (09:07):
I'm the queen of overthinking.
Right Gaining momentum andpower.
Oh, tell me about it, right,I'm the queen of overthinking.
Yes, sometimes I feel like mybrain is a browser.
Speaker 2 (09:12):
Yes.
Speaker 1 (09:12):
With a million tabs open.
Speaker 2 (09:14):
I think many of us can relate to that.
Speaker 1 (09:16):
Yeah.
Speaker 2 (09:16):
And that's where journaling comes in Okay.
It's like hitting the pausebutton on that whirlwind of
thoughts.
Speaker 1 (09:22):
Okay.
Speaker 2 (09:23):
Giving yourself a moment to step back and observe
them with a bit of distance.
Speaker 1 (09:28):
It's like journaling gives those thoughts a place to
land.
Speaker 2 (09:32):
Yeah.
Speaker 1 (09:32):
Somewhere they can be seen.
Speaker 2 (09:34):
Right.
Speaker 1 (09:34):
And understood yeah, without like immediately taking
over.
Speaker 2 (09:38):
Exactly, it's like you're creating a dialogue.
Speaker 1 (09:41):
With yourself on paper.
Speaker 2 (09:43):
Okay.
Speaker 1 (09:43):
And that act of writing.
Speaker 2 (09:44):
Yeah.
Speaker 1 (09:45):
Engages different parts of the brain.
Speaker 2 (09:47):
Okay.
Speaker 1 (09:47):
Allowing you to process those thoughts and
feelings.
Speaker 2 (09:49):
Yeah.
Speaker 1 (09:50):
On a deeper level.
Speaker 2 (09:51):
That makes sense.
Speaker 1 (09:52):
Yeah.
Speaker 2 (09:52):
It's like when something's been swirling around
in my head.
Speaker 1 (09:55):
Right.
Speaker 2 (09:55):
And I finally like write it down.
Speaker 1 (09:57):
Yeah.
Speaker 2 (09:57):
It's like oh, there it is.
Speaker 1 (09:59):
There it is, you know .
Speaker 2 (10:01):
I can finally see it clearly.
Speaker 1 (10:03):
Right and once you see it clearly you can start to
work with it.
Right To explore differentperspectives.
Speaker 2 (10:13):
Okay, Challenge unhelpful thoughts and identify
patterns in your thinking.
It's like you're becoming yourown therapist, in a way.
Speaker 1 (10:17):
Precisely.
Speaker 2 (10:18):
Right.
Speaker 1 (10:19):
Journaling empowers you to become an active
participant.
Speaker 2 (10:22):
Yeah.
Speaker 1 (10:23):
In your own mental well-being.
So for anyone listening who'sthinking, yes this all sounds
great.
Speaker 2 (10:28):
Right.
Speaker 1 (10:29):
But I could never keep up with a journaling
practice.
Speaker 2 (10:33):
Yeah.
Speaker 1 (10:34):
What would you say?
Speaker 2 (10:35):
I'd say start small.
Okay, even five minutes a daycan make a difference.
Speaker 1 (10:40):
Okay.
Speaker 2 (10:40):
The key is consistency, right, think of it
like exercise for your mind.
Oh, okay, the more you practice, the stronger those
self-awareness muscles become.
Speaker 1 (10:50):
And just like with exercise, right, it doesn't have
to be like a grueling marathonsession.
Speaker 2 (10:55):
No, even a few minutes of mindful reflection
Right Can have a big impact overtime.
Speaker 1 (11:00):
Absolutely.
Speaker 2 (11:00):
Yeah.
Speaker 1 (11:01):
And remember there's no right or wrong way to journal
.
Speaker 2 (11:04):
That's right.
Speaker 1 (11:05):
The most important thing is to find what works for
you.
Speaker 2 (11:08):
Exactly.
Speaker 1 (11:09):
Experiment with different prompts.
Right, try free writing.
Speaker 2 (11:12):
Yes.
Speaker 1 (11:12):
Or even just jotting down a few thoughts before bed.
Speaker 2 (11:15):
Exactly.
Make it your own.
Yeah, make it your own.
Yes, that's such a great point.
Speaker 1 (11:20):
Yeah.
Speaker 2 (11:20):
It's not about being perfect.
Speaker 1 (11:22):
Yeah.
Speaker 2 (11:22):
It's about showing up consistently and being present
with whatever comes up.
And as you continue to exploreyour inner world through
journaling.
Speaker 1 (11:35):
Here's a final thought to ponder.
Lestallion emphasizes thebeauty of their journals.
How might having a dedicated,aesthetically pleasing space
impact your journalingexperience.
Speaker 2 (11:48):
Yeah.
Speaker 1 (11:49):
And, in turn, your self-discovery process.
Speaker 2 (11:51):
It's like creating a sanctuary for your thoughts.
Speaker 1 (11:54):
Yes.
Speaker 2 (11:54):
A place where you feel inspired and motivated to
connect with yourself on adeeper level, precisely because,
when it comes to self-discovery, sometimes the smallest details
can make the biggest difference.
Speaker 1 (12:08):
So true.
Speaker 2 (12:08):
So, whether you're scribbling in a notebook, typing
on your laptop or, yes, evenusing one of those beautiful
Lestallion journals, rememberthis you have everything you
need within you to embark on ajourney of self-discovery and
growth.
I love it.
All it takes is a willingnessto explore.
Speaker 1 (12:27):
And on that note, I think we've given our listeners
plenty to chew on today.
Speaker 2 (12:31):
Yes.
Speaker 1 (12:31):
Until next time, happy journaling everyone.
Ever feel like you're searching for that cheat code.
Speaker 2 (00:03):
Yeah.
Speaker 1 (00:04):
To unlock like a better version of yourself.
I know I do.
Speaker 2 (00:08):
Yeah.
Speaker 1 (00:08):
And that's why this deep dive is so fascinating.
Okay, we're taking a look atLestallion's 50 CBT journal
prompts.
Speaker 2 (00:15):
Right.
Speaker 1 (00:16):
And let me tell you, these prompts feel like a
shortcut.
Speaker 2 (00:19):
Yes, some serious self-discovery.
Yeah.
Speaker 1 (00:22):
Whether you're a journaling pro or just starting
out.
Speaker 2 (00:25):
And the best part is it's not about like cutting
corners.
It's about tapping into apowerful approach called
cognitive behavioral therapy.
Speaker 1 (00:37):
Okay, or CBT.
Speaker 2 (00:38):
So CBT Okay.
Speaker 1 (00:39):
Yes.
Speaker 2 (00:40):
For anyone new to that, imagine this You're
holding up a mirror to yourthoughts and how they impact
your feelings and actions.
Speaker 1 (00:47):
But instead of just looking in the mirror, you've
got this set of prompts right,yeah.
Guiding you to reallyunderstand what you see.
Speaker 2 (00:56):
Exactly.
Speaker 1 (00:56):
Instead of just like oh, there I am again, and these
prompts from Lestallion.
Speaker 2 (00:59):
they're not just randomly thrown together.
Okay, Italian, they're not justrandomly thrown together.
Speaker 1 (01:03):
Okay.
Speaker 2 (01:03):
They're thoughtfully grouped into themes like
self-reflection, managing stress, setting goals Right.
It's like they've created aroadmap for your self-discovery
journey.
Speaker 1 (01:15):
And you know me, I like it.
I love a good roadmap, yeah,yeah.
So let's talk about some ofthese prompts, because they're
where the real magic happens.
Speaker 2 (01:23):
Let's do it.
Speaker 1 (01:24):
One that caught my eye was think about a recent
mistake you made.
What did you learn from it andhow can you apply this lesson in
the future?
Speaker 2 (01:34):
That's a classic example of how CBT helps us
reframe our experiences.
Instead of getting bogged downby mistakes, it's about
extracting wisdom and using itto move forward.
Speaker 1 (01:46):
It's like that, saying turn your wounds into
wisdom.
Yes, like this prompt isn'tabout dwelling on the past, it's
about turning those setbacksinto stepping stones.
Speaker 2 (01:55):
Yes.
Speaker 1 (01:56):
Imagine for example Okay.
You completely bombed apresentation at work.
Speaker 2 (02:00):
Oh yeah.
Speaker 1 (02:01):
This prompt could help you pinpoint what went
wrong.
Right, maybe you realize youneed to practice more or tailor
your message to the audience.
Yeah, and then boom.
Speaker 2 (02:11):
There you go.
Speaker 1 (02:11):
You've got a plan for improvement next time.
Speaker 2 (02:13):
That's exactly how these prompts work.
They nudge you towards thoseaha moments.
Speaker 1 (02:18):
Oh, I like that.
Speaker 2 (02:19):
And another one that really resonated with me was
describe a moment when you felttruly happy.
Speaker 1 (02:25):
Okay.
Speaker 2 (02:26):
What can you do to create more moments like this?
Speaker 1 (02:29):
Oh, I love this one.
Speaker 2 (02:30):
Yeah.
Speaker 1 (02:30):
It's like a recipe for happiness.
Speaker 2 (02:32):
Yeah.
Speaker 1 (02:33):
Instead of just hoping for happy moments to
magically appear, Right, rightyeah.
This prompt encourages you toget proactive.
Yes, about seeking out joy.
And that's a key principle ofcbt okay, taking an active role,
okay in shaping your thoughtsand feelings so it's like we all
know it brings us joy we domaybe it's spending time with
(02:54):
loved ones right being in nature, or yes listening to a favorite
song, but how often do weactually um right conscious
effort?
To incorporate those thingsinto our lives.
Speaker 2 (03:07):
You're right.
Speaker 1 (03:08):
This prompt is a powerful reminder.
It is To actively prioritizethose joy-inducing activities.
Speaker 2 (03:14):
Precisely.
Speaker 1 (03:15):
Instead of, just like I said, hoping that they
magically appear.
Speaker 2 (03:18):
It shifts your perspective from passive
observer.
Speaker 1 (03:22):
Oh, wow.
Speaker 2 (03:23):
To active participant in your own well-being.
Speaker 1 (03:26):
Oh.
Speaker 2 (03:27):
And that's incredibly empowering.
It really is, yeah.
Speaker 1 (03:31):
Now another prompt that stood out to me.
Speaker 2 (03:33):
Okay.
Speaker 1 (03:34):
Especially with all the craziness in our lives.
Yeah, is from the stressmanagement section.
Speaker 2 (03:38):
Okay.
Speaker 1 (03:38):
It asks describe a place where you feel at peace.
Speaker 2 (03:42):
Okay.
Speaker 1 (03:43):
How can you recreate this feeling?
Speaker 2 (03:46):
This prompt beautifully illustrates how CBT
connects our thoughts, feelingsand even our physical senses
Interesting by vividly recallinga peaceful place.
Speaker 1 (03:57):
Okay.
Speaker 2 (03:57):
Maybe it's the beach, the mountains or even just a
cozy corner in your home.
You tap into those sensorydetails that evoke a sense of
calm.
Speaker 1 (04:06):
It's like creating a mental sanctuary yes, you can
escape to whenever you need amoment of peace.
Exactly, I actually tried thisonce.
Speaker 2 (04:13):
Okay.
Speaker 1 (04:14):
Visualizing myself on a beach in Bali.
Speaker 2 (04:17):
Nice.
Speaker 1 (04:18):
Complete with the sound of the waves.
Speaker 2 (04:20):
Oh nice.
Speaker 1 (04:21):
And the scent of sunscreen.
Speaker 2 (04:23):
I love it.
Speaker 1 (04:24):
Did it work.
Speaker 2 (04:24):
It did.
Speaker 1 (04:25):
Let's just say it was more relaxing than my actual
surroundings at the time.
Right, right which happened tobe a crowded subway car.
Speaker 2 (04:32):
That's a perfect example of how these prompts
encourage you to find what worksbest for you, right, what
brings one person peace.
Speaker 1 (04:40):
Right.
Speaker 2 (04:40):
Might not have the same effect on another.
Speaker 1 (04:42):
Of course.
Speaker 2 (04:43):
The key is to explore and discover what resonates
with your own unique needs andpreferences Absolutely.
Speaker 1 (04:51):
It's all about personalizing the experience.
It is so.
We've talked about promptsfocused on learning from
mistakes, cultivating joy andfinding peace, but why are these
prompts so darn effective?
Speaker 2 (05:05):
What.
Speaker 1 (05:06):
What is it about this approach?
Speaker 2 (05:08):
Yeah.
Speaker 1 (05:08):
That makes it so powerful.
Speaker 2 (05:10):
For starters yeah.
Each of these promptsencourages self-awareness.
Speaker 1 (05:15):
OK.
Speaker 2 (05:15):
Which is the bedrock of CBT.
Speaker 1 (05:17):
Right.
Speaker 2 (05:17):
By prompting you to reflect on your experiences,
your thoughts.
Speaker 1 (05:21):
Yeah, feelings Right.
Speaker 2 (05:23):
They shine a light on patterns and triggers that
might otherwise go unnoticed.
Speaker 1 (05:28):
Like those pesky cognitive distortions yeah.
Speaker 2 (05:32):
Those unhelpful thinking patterns that can
really trip us up, yeah, butthese prompts.
Speaker 1 (05:38):
Okay.
Speaker 2 (05:38):
They help us catch those distortions in action.
Speaker 1 (05:41):
So it's like these prompts are helping us become
detectives.
Yes In our own minds yes.
Spotting those clues that leadto like unhelpful thought
patterns yes, and then,hopefully, figuring out how to
rewire them Precisely.
Speaker 2 (05:55):
And once you start to recognize those cognitive
distortions, you can challengethem.
Speaker 1 (06:01):
Okay.
Speaker 2 (06:01):
For example yeah, let's say you're stuck in a
cycle of all or nothing,thinking if I don't get this
promotion, I'm a completefailure.
Speaker 1 (06:11):
Oh yeah.
Speaker 2 (06:11):
The prompts can help you see the shades of gray
reminding you that even ifthings don't go as planned, it
doesn't mean you're a failure.
Speaker 1 (06:22):
It's like those prompts are giving us a gentle
nudge.
Yes, to be kinder to ourselves.
Speaker 2 (06:27):
Right.
Speaker 1 (06:28):
To challenge those.
Speaker 2 (06:29):
Yeah, like yes.
Speaker 1 (06:30):
Overly critical voices in our heads.
Speaker 2 (06:32):
Absolutely.
Speaker 1 (06:33):
Yeah.
Speaker 2 (06:33):
And that compassion is so important.
Speaker 1 (06:36):
It is Now yeah.
Speaker 2 (06:37):
Another reason these prompts are so effective is
their focus on specificity.
Ok, they don't let you get awaywith vague feelings of I felt
stressed or I was happy.
I don't know why they push youto dig deeper.
Speaker 1 (06:50):
Right.
Speaker 2 (06:50):
To recall concrete examples, like when my boss gave
me that tight deadline, I feltmy chest tighten and I had the
thought I'm never going to getthis done.
Speaker 1 (07:01):
It's like, instead of just like dipping our toes in
the pool of our emotions.
Speaker 2 (07:06):
Right.
Speaker 1 (07:06):
These prompts are making us dive headfirst into
the deep end.
Speaker 2 (07:10):
Exactly.
Speaker 1 (07:11):
And that's where the real insights are right.
Speaker 2 (07:13):
Yes.
Speaker 1 (07:13):
In those specific moments.
Yeah, we can start to untangleExactly the messy nod of our
thoughts, feelings and behaviors.
Speaker 2 (07:20):
By zeroing in on those specific moments, right on
those specific moments you gaina much clearer understanding of
what triggers certain thoughtsand how those thoughts in turn
influence your emotions andactions.
It's like connecting the dotsto reveal a bigger picture of
your inner world.
Speaker 1 (07:39):
And the more we understand that inner world, the
better equipped we are tonavigate it, to ride the waves
of emotion.
Speaker 2 (07:46):
Exactly.
Speaker 1 (07:46):
Instead of feeling tossed around by them.
Speaker 2 (07:48):
Precisely.
Speaker 1 (07:50):
Okay, I like that.
Speaker 2 (07:51):
And what I appreciate about the prompts from
Lestallion.
Speaker 1 (07:54):
Okay.
Speaker 2 (07:55):
Is their gentle, encouraging tone?
Okay, it's not aboutself-criticism.
It's about approaching yourselfwith curiosity and kindness.
Speaker 1 (08:05):
Okay.
Speaker 2 (08:05):
It's like having a supportive friend.
Speaker 1 (08:08):
Oh, I like that.
Speaker 2 (08:08):
Guiding you through the process of self-discovery.
Speaker 1 (08:11):
Which is so important because, let's face it Right,
self-reflection can be tough.
Speaker 2 (08:15):
It can.
Speaker 1 (08:16):
It's easy to get bogged down in self-criticism or
get overwhelmed by the process.
Yes, yes, but these prompts,they feel approachable, even
inviting.
Speaker 2 (08:24):
They are, and that's part of what makes them so
effective.
They create a safe space foryou to explore your inner world
without judgment.
Speaker 1 (08:35):
Now, we've talked a lot about the individual prompts
, but I'm curious from a CBTperspective, what's the value of
putting these reflections downon paper?
Why is journaling such apowerful tool?
Speaker 2 (08:48):
That's a great question.
Yeah, journaling provides thisincredible space for you to
externalize your thoughts andfeelings.
When we keep everything bottledup inside.
Speaker 1 (08:59):
Yeah.
Speaker 2 (09:00):
It's easy for those thoughts to circle endlessly.
Speaker 1 (09:03):
Right.
Speaker 2 (09:03):
Gaining momentum and power.
Speaker 1 (09:05):
Oh, tell me about it.
Speaker 2 (09:06):
Right.
Speaker 1 (09:07):
I'm the queen of overthinking.
Right Gaining momentum andpower.
Oh, tell me about it, right,I'm the queen of overthinking.
Yes, sometimes I feel like mybrain is a browser.
Speaker 2 (09:12):
Yes.
Speaker 1 (09:12):
With a million tabs open.
Speaker 2 (09:14):
I think many of us can relate to that.
Speaker 1 (09:16):
Yeah.
Speaker 2 (09:16):
And that's where journaling comes in Okay.
It's like hitting the pausebutton on that whirlwind of
thoughts.
Speaker 1 (09:22):
Okay.
Speaker 2 (09:23):
Giving yourself a moment to step back and observe
them with a bit of distance.
Speaker 1 (09:28):
It's like journaling gives those thoughts a place to
land.
Speaker 2 (09:32):
Yeah.
Speaker 1 (09:32):
Somewhere they can be seen.
Speaker 2 (09:34):
Right.
Speaker 1 (09:34):
And understood yeah, without like immediately taking
over.
Speaker 2 (09:38):
Exactly, it's like you're creating a dialogue.
Speaker 1 (09:41):
With yourself on paper.
Speaker 2 (09:43):
Okay.
Speaker 1 (09:43):
And that act of writing.
Speaker 2 (09:44):
Yeah.
Speaker 1 (09:45):
Engages different parts of the brain.
Speaker 2 (09:47):
Okay.
Speaker 1 (09:47):
Allowing you to process those thoughts and
feelings.
Speaker 2 (09:49):
Yeah.
Speaker 1 (09:50):
On a deeper level.
Speaker 2 (09:51):
That makes sense.
Speaker 1 (09:52):
Yeah.
Speaker 2 (09:52):
It's like when something's been swirling around
in my head.
Speaker 1 (09:55):
Right.
Speaker 2 (09:55):
And I finally like write it down.
Speaker 1 (09:57):
Yeah.
Speaker 2 (09:57):
It's like oh, there it is.
Speaker 1 (09:59):
There it is, you know .
Speaker 2 (10:01):
I can finally see it clearly.
Speaker 1 (10:03):
Right and once you see it clearly you can start to
work with it.
Right To explore differentperspectives.
Speaker 2 (10:13):
Okay, Challenge unhelpful thoughts and identify
patterns in your thinking.
It's like you're becoming yourown therapist, in a way.
Speaker 1 (10:17):
Precisely.
Speaker 2 (10:18):
Right.
Speaker 1 (10:19):
Journaling empowers you to become an active
participant.
Speaker 2 (10:22):
Yeah.
Speaker 1 (10:23):
In your own mental well-being.
So for anyone listening who'sthinking, yes this all sounds
great.
Speaker 2 (10:28):
Right.
Speaker 1 (10:29):
But I could never keep up with a journaling
practice.
Speaker 2 (10:33):
Yeah.
Speaker 1 (10:34):
What would you say?
Speaker 2 (10:35):
I'd say start small.
Okay, even five minutes a daycan make a difference.
Speaker 1 (10:40):
Okay.
Speaker 2 (10:40):
The key is consistency, right, think of it
like exercise for your mind.
Oh, okay, the more you practice, the stronger those
self-awareness muscles become.
Speaker 1 (10:50):
And just like with exercise, right, it doesn't have
to be like a grueling marathonsession.
Speaker 2 (10:55):
No, even a few minutes of mindful reflection
Right Can have a big impact overtime.
Speaker 1 (11:00):
Absolutely.
Speaker 2 (11:00):
Yeah.
Speaker 1 (11:01):
And remember there's no right or wrong way to journal
.
Speaker 2 (11:04):
That's right.
Speaker 1 (11:05):
The most important thing is to find what works for
you.
Speaker 2 (11:08):
Exactly.
Speaker 1 (11:09):
Experiment with different prompts.
Right, try free writing.
Speaker 2 (11:12):
Yes.
Speaker 1 (11:12):
Or even just jotting down a few thoughts before bed.
Speaker 2 (11:15):
Exactly.
Make it your own.
Yeah, make it your own.
Yes, that's such a great point.
Speaker 1 (11:20):
Yeah.
Speaker 2 (11:20):
It's not about being perfect.
Speaker 1 (11:22):
Yeah.
Speaker 2 (11:22):
It's about showing up consistently and being present
with whatever comes up.
And as you continue to exploreyour inner world through
journaling.
Speaker 1 (11:35):
Here's a final thought to ponder.
Lestallion emphasizes thebeauty of their journals.
How might having a dedicated,aesthetically pleasing space
impact your journalingexperience.
Speaker 2 (11:48):
Yeah.
Speaker 1 (11:49):
And, in turn, your self-discovery process.
Speaker 2 (11:51):
It's like creating a sanctuary for your thoughts.
Speaker 1 (11:54):
Yes.
Speaker 2 (11:54):
A place where you feel inspired and motivated to
connect with yourself on adeeper level, precisely because,
when it comes to self-discovery, sometimes the smallest details
can make the biggest difference.
Speaker 1 (12:08):
So true.
Speaker 2 (12:08):
So, whether you're scribbling in a notebook, typing
on your laptop or, yes, evenusing one of those beautiful
Lestallion journals, rememberthis you have everything you
need within you to embark on ajourney of self-discovery and
growth.
I love it.
All it takes is a willingnessto explore.
Speaker 1 (12:27):
And on that note, I think we've given our listeners
plenty to chew on today.
Speaker 2 (12:31):
Yes.
Speaker 1 (12:31):
Until next time, happy journaling everyone.
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