Journaling at Work: Supporting Brain Healing and Personal Growth After Injury
My journaling helped me keep my job.
After my brain injury, I had a lot of crazy, off-the-rails thoughts and frustrations swirling in my head that I held tightly within my mind.
After my traumatic brain injury, I grappled with paranoia, insecurities, and heightened sensitivity. Journaling became a crucial tool for processing these complex emotions and thoughts. It allowed me to pause, gain perspective, and identify the underlying triggers behind my reactions, thereby developing supportive strategies for my healing brain.
In many ways, my journal became a substitute for my damaged brain filter, allowing me to pause and hold back impulsive words when emotions ran high. It served as a safe release valve, giving me an outlet for my feelings.
8 years after my brain injury, The Hill of the Witches in Lithuania
When I returned to work, I realized that, in addition to my home recovery journal, I needed a separate work recovery journal. Having both journals helped me organize and balance my responsibilities at home and at work, as well as manage my to-do lists more effectively.
If you are preparing to return to work after a brain injury, I highly recommend maintaining a separate work recovery journal. This dedicated journal can help you track your progress, efficiency, setbacks, frustrations, distractions, and challenges with time management while you are at work.
By reviewing your recorded workday challenges, you can identify patterns and develop effective coping mechanisms to address specific workplace difficulties and minimize their impact on your performance.
In your work journal, make it a habit to record important conversations and meetings that occur throughout your day. Personally, I printed out essential emails and included them in my work journal. This approach made it easier to track timelines and ensured I could quickly reference vital information when needed.
Even people with healthy brains inevitably encounter tense conversations with managers and coworkers. However, for someone recovering from a brain injury, these interactions can be particularly overwhelming and mentally exhausting for a variety of reasons.
The conversation disrupts your concentration, making it even more challenging to stay focused and complete your work.
The conversation disrupts your carefully structured schedule, taking unplanned time away from tasks you have meticulously organized to complete in a timely manner.
A sudden, intense conversation doesn't give you adequate time to process information, making it challenging to respond thoughtfully and often resulting in feelings of anger, frustration, or irritation.
The conversation often drains your already limited energy reserves, leaving you feeling even more fatigued before the work day has ended.
Three of my favorite things: traveling, learning, and outdoor hiking.
If this resonates with you, make a habit of recording the conversation in your work recovery journal. Note your feelings, how your brain responded, and your reaction. Later, reflect on your notes and consider: What could you have done to improve your response and maintain your inner calm? Then, write down your plan for the next workday and review your notes at the start of each day.
In an intense conversation at work, your note might include strategies such as:
I will remind myself to take deep breaths during disruptive conversations with managers and coworkers.
I will not engage or respond; instead, I will say, 'Thanks for bringing this to my attention.' ‘Let me think on it and I will get back to you later.’
I will take a break to allow my emotions to settle before responding to requests from managers or coworkers.
Personally, I often write an email or message to the person, because I am better at written communication than I am at verbal communication.
Additionally, pausing my response allowed me to return to my desk and reference notes or emails that I had used for my external memory. Often, I was not confident in remembering things on the spot.
Keeping both a work and personal journal empowers you to witness your healing journey unfold. On the days when frustration or sadness threaten to overshadow your progress, opening your journal can reignite your hope and remind you of your strength and resilience. Every page becomes—proof that you are moving forward, no matter how tough the road may seem.
Take care, get better, get stronger,
Kelly Tuttle
Brain-Loving Advocate
P.S. As a brain injury survivor, I understand the challenges of reintegration into the workforce. If you're also a survivor looking to return to work, please visit my website for my online program: Return to Work and Life After a Brain Injury.
You can also find my book, After the Crash: How to Keep Your Job, Stay in School, and Live Life After a Brain Injury, and additional resources.
My book, After the Crash, is also on Audible.
My book, After the Crash: How to Keep Your Job, Stay in School, and Live Life After a Brain Injury, can be found on Amazon or at your favorite independent bookstore
I created a journal just for you! Check out My Brain Injury Recovery Journal