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Facing a cancer diagnosis or caring for someone during cancer treatment can be extremely stressful. And, when you¡¯re dealing with stress, your emotions, memory and relationships can all be affected.

But journaling can help, says social work counselor Tiffany Meyer.

¡°Journaling is an intentional act of honest reflection about yourself and the things going on in your life,¡± says Meyer. ¡°It can help cancer patients and caregivers navigate one of the most mentally challenging times in their lives.¡±

Here¡¯s how journaling can make a difference -- and Meyer¡¯s advice on how to get started.

Journaling can improve your memory

Cancer and its treatment can sometimes cause problems with short-term memory, also known as chemobrain. A daily journal practice can help you keep track of appointments, conversations or important events that you may have trouble remembering on your own.

Journaling can help you process emotions

¡°Writing down your thoughts can help you remember things as well as cope with the range of emotions that comes with a cancer diagnosis,¡± Meyer says.

One way to do that is to write down how you¡¯re feeling ¡ª whether it¡¯s happy, sad, anxious or hopeful. ¡°There are lots of things in life we don¡¯t have control over,¡± Meyer says. ¡°Journaling is one way to take control during chaos.¡±

Reflecting on your emotions and writing them down may help you understand what you¡¯re feeling.  Meyer suggests writing down three things you¡¯re feeling in a particular moment, including any other reflections you¡¯d like to add.

Keeping a gratitude journal is another way to get in tune with your emotions. ¡°Write down things you¡¯re grateful for, no matter how big or small,¡± Meyer says. You can look back on your gratitude journal any time you need a little inspiration.

Journaling can strengthen relationships

Journaling can help improve your relationships. Once you¡¯ve written down your thoughts, you can review those experiences and recognize patterns in your behavior and how you talk to others.

¡°You can look back and gain more perspective on certain situations, so you can handle similar situations differently in the future,¡± Meyer says.

If you¡¯re having a hard time dealing with someone in your life, journaling can be a way to open yourself up to forgiveness. ¡°Try writing down nice things about them. Or even write what you want to say to them in person,¡± Meyer says.  

How to get started with journaling

Journaling doesn¡¯t come naturally to everyone, but that shouldn¡¯t keep you from giving it a try. The good news, Meyer says, is that it doesn¡¯t require any special skills. ¡°The challenge is overcoming your own doubt and the urge to censor yourself,¡± she adds.

Here¡¯s her advice for overcoming obstacles that may keep you from getting started:

• Worried about lack of time? Journaling doesn¡¯t have to take much time. ¡°Think about how much time you spend on other tasks, like social media, every day,¡± Meyer says. ¡°If you can spend five or 10 minutes a day journaling instead of scrolling, that¡¯s a good start.¡±
• Afraid you¡¯ll be too negative? Meyer recommends writing down your true thoughts and feelings ¨C even if they¡¯re not nice. ¡°Getting negative thoughts out can be very healing,¡± Meyers says. Being honest with yourself and your feelings is a way to gain more self-awareness of how you process emotion.
• Think someone will read your journal? A common reason for not wanting to journal is fear someone will read what you¡¯ve written without your permission. Meyer says the solution is easy: ¡°You don¡¯t have to keep what you write.¡± After you¡¯ve gotten your feelings out, you can throw away a journal entry. ¡°If that¡¯s not enough, you can shred it, delete it or even burn it,¡± Meyer says. The benefits come from writing down your thoughts and reflecting on them, not necessarily keeping them.

Stay consistent

Many people may prefer a paper journal; others may choose an app format.

Whatever approach you choose, Meyer¡¯s advice is to pick one that feels comfortable to you so that you¡¯ll stick with it.

Meyer also recommends setting aside a few minutes at the same time each day to journal. ¡°You can set a timer for 10 minutes and just write down whatever comes out,¡± Meyer says.

Let your journal be a visual reminder to remind you to write routinely. ¡°It helps to keep your journal somewhere you¡¯ll see it, like your desk or nightstand,¡± she adds.

If you¡¯re struggling to journal every day, you can ask for encouragement from a friend or loved one. Find someone you know who also journals, so they can help with accountability.

¡°The most important thing is to get started,¡± says Meyer.

or by calling 1-877-632-6789.