Spring Reset: Journaling Your Way to Mental Clarity

Written by: Tyrese Cook

Photos by: Jetta Allen

As the seasons shift, there’s a natural inclination to embrace new beginnings. Spring, with its promise of renewal and growth, serves as the perfect time to reset—not only in our homes but within ourselves. Military life can often leave us feeling mentally cluttered. Spring offers an opportunity to take a step back, reflect, and focus on what truly matters to us. One of the most powerful tools is journaling. Journaling is not just a creative outlet; it is a therapeutic practice that fosters mindfulness, and emotional awareness, especially as we navigate the complexities of life.

The Power of Journaling for Mental Clarity

Journaling is more than just a way to document your day. It’s intentional in that it invites you to sit with your thoughts and emotions, allowing them to surface in a safe, non-judgmental space. When life gets overwhelming, journaling becomes a grounding tool that helps you make sense of the world around you. Whether it’s stress, anxiety, or unresolved emotions, journaling gives you the space to untangle the mess inside and bring order to your thoughts.

The expression of frustration, fears, and hopes offers a sense of emotional release. By putting pen to paper, you externalize internal struggles, making it easier to manage them. Additionally, journaling has been shown to improve emotional regulation and reduce stress by allowing individuals to confront their feelings head-on rather than suppressing them.

Spring as a Time of Renewal for Mental Health

Just as we declutter our homes and refresh our spaces during the spring cleaning process, it’s essential to engage in a mental reset as well. Spring is the perfect time to let go of old emotional baggage and invite new, healthier practices into our lives. The longer days, the blooming flowers, and the fresh air serve as gentle reminders that change is possible. Allow spring to inspire an internal shift, prompting us to take a closer look at our mental state and begin the work of rejuvenating our minds. This season has a unique energy about it—a feeling of optimism that can serve as a catalyst for change.

Journaling Prompts for a Spring Reset

The transition into spring invites us to slow down, pause, breathe, and reflect - not only on our surroundings but on our mental health. With the fresh start that it brings, it’s a wonderful time to embrace a reset. Below are some journaling prompts designed to help you as you move through this season.

What are three things I want to release this spring?

Spring is the perfect time to let go of things that no longer serve you; a season of shedding. Whether it’s physical clutter, old habits, or mental baggage. I encourage you to reflect on any negative thought patterns, unhelpful behaviors, or emotions you’ve been carrying. Example: You might choose to release the expectation that every place you live has to feel “perfect” right away, allowing yourself more flexibility in settling in. 

What does mental peace look like for me right now?

Mental peace is a state we all long for, but it looks different for everyone. Take some time to describe your ideal mental state. Think of creative ways to make this mental peace a regular part of your life. Example: For you, mental peace might mean carving out a few quiet moments for yourself on the weekend.

How can I show myself love in a new way this spring season?

Reflect on how you can show yourself love in ways that are sustainable and meaningful - ways to nurture your mind, soul, body, and spirit. Example: Taking a long walk in nature, or scheduling an intentional act of solitude such as reading a book you've been putting off. 

Create a list of ways you will be more mindful in your daily routine. 

Creating healthy habits can have a profound impact on your mental health. Reflect on the practices you would like to introduce into your life this spring. Example: Starting each day with a few minutes of deep breathing before checking emails, or pausing to appreciate the small victories while focusing on gratitude before your daily routine.

How has military life shaped my current emotional state, and how can I navigate that in a healthy way?

Military life can have a profound impact on our emotional well-being, offering both challenges and growth. Take time to reflect on how your experiences in the military have shaped your emotional landscape. Example: Frequent moves have helped you develop resilience or independence, but you may also find moments of isolation that are more difficult to navigate.

Take a look at a nearby green space.

Use your senses and write down what you see, hear, smell, and/or taste.

Nature offers us moments of peace and grounding- especially in new environments. Each place you're stationed offers new ways to connect (even on bad air quality days!). Take a few moments to explore your natural surroundings. Example: What do you notice in the natural world today? Do you hear birds chirping? Do you notice the scent of flowers blooming? The taste of fresh spring air?

Who do I want to be for myself and others this season?

Consider the version of yourself you want to nurture. Who do you want to show up as for yourself, your family, friends, and coworkers? Example: You might decide to be more present and less focused on “doing it all.” You may want to develop your leadership skills by organizing a spouse event seeking or new professional growth opportunities. 

How can I make this spring memorable? 

Spring is full of potential for new memories. What small or big moments do you want to savor? Example: Plan a weekend road trip to a nearby city or cultural festival.

What can I learn from spring?

What can this season of change reveal to you? Example: Spring can teach you patience as the flowers bloom.

What am I looking forward to?

Reflect on both big and small moments that fill you with hope and excitement. Example: You may be looking forward to exploring a new cafe, or hobby, or simply reconnecting with friends as you build new relationships at your current duty station. 

A Gentle Reminder: It’s important to recognize when it might be helpful to seek additional support. If you find yourself feeling stuck, overwhelmed, or uncertain, seeking professional help can be incredibly valuable. A therapist or counselor can offer an unbiased perspective, guidance, and support as you navigate complex thoughts and emotions. Never hesitate to ask for support when you need it. Sometimes a fresh perspective is what we need to move forward.

Making Journaling a Consistent Habit

The true benefit of journaling comes from consistency. It’s not about writing long, elaborate entries every day, but rather about making it a part of your daily routine. By setting aside 5-15 minutes each day to journal, you can create a habit that supports you. Over time, you’ll notice that journaling may become a natural way to process your thoughts and feelings. One of the most beautiful aspects of journaling is that it doesn’t require any special tools or skills. You don’t need to be a writer to benefit from this practice; all you need is a notebook and the willingness to be honest with yourself. In fact, the more authentic you are in your journaling practice, the more effective it becomes.

Spring Into a Clearer Mindset

As you embark on your spring reset, consider journaling as a vital tool. Through reflection, release, and intention-setting, journaling offers an opportunity to declutter your mind and make room for renewal. By embracing this practice, you not only enhance your mental health but also strengthen your ability to navigate the challenges that come with military life. With a clear mind, you’ll approach each day with a sense of peace and purpose, ready to embrace the opportunities that spring brings.