When you’re in the thick of changing your relationship with alcohol — whether you’ve just started to question your drinking or you’ve already taken a break — it can feel like your emotions are all over the place. One minute you’re hopeful, the next you’re doubting everything. It’s a rollercoaster.
That’s where journaling comes in.
No, not the “Dear Diary” kind (unless you want it to be). I’m talking about real, honest, unfiltered reflections. The kind that help you make sense of what’s going on inside. Journaling gives your thoughts a place to land — so they’re not bouncing around in your head all day, making noise and sowing doubt.
Why Journaling Matters
So often, when we’re drinking to cope or numb out, we’re disconnecting from ourselves. We push our feelings aside, avoid discomfort, and lose touch with what we truly want or need.
Journaling is a way to reconnect.
It helps you:
- Process emotions instead of bottling them up (pun intended).
- Notice patterns — like what triggers you, what lifts you up, and what drags you down.
- Create space for honesty — with yourself, first and foremost.
- Celebrate progress — even the small wins that might otherwise go unnoticed.
- Learn and remember more deeply — because writing something down doesn’t just get it out of your head, it helps to cement it. Whether it’s a mindset shift, a powerful realisation, or a new tool you’ve picked up along the way, journaling helps it stick. It reinforces your growth.
Happiness Isn’t a Destination — It’s a Practice
We often think happiness is something we’ll find once we’ve fixed all the things, quit drinking, lost the weight, landed the job… But happiness starts now. It starts with small, intentional choices. And journaling is one of them.
It helps you slow down. Tune in. Hear your own voice beneath the noise of the world — and the wine witch.
How to Get Started
You don’t need a fancy notebook (though if pretty stationery motivates you, go for it). You don’t need to write a novel. You just need a few quiet minutes and a willingness to be real with yourself.
Here are a few prompts to try:
- How am I feeling right now — really?
- What do I need today, emotionally or physically?
- What am I proud of myself for this week?
- What does happiness look like for me today — not forever, just today?
- What’s something I’ve learned lately about myself, alcohol, or life — and how can I remind myself of it?
- Let it be messy. Let it be imperfect. Let it be yours.
You Deserve to Hear Your Own Voice
One of the most beautiful gifts of choosing an alcohol-free life is rediscovering who you really are—your authentic self. Journaling can help you get there. It’s your safe space to figure things out, to feel your feelings, and to remind yourself — daily, if you need to — that happiness isn’t out there somewhere. It’s already within you, waiting to be uncovered.
