with Caris Lount
Small Wins Journal
When you're living with tinnitus, your attention can naturally get pulled towards what feels difficult. Keeping track of your small wins can help you notice the other side of the story too.
A “win” doesn't have to mean your tinnitus was quieter. It could be something you did, a moment you enjoyed, a thought you handled differently, or simply something that made you feel like you.
You'll need...
10
mins
Fancy some sounds whilst your journal?
How to do this exercise
Take a few minutes at the end of your day or look back over the past week if you'd prefer. You don't need to write full paragraphs. A word, sentence or little bullet point is enough.
Try to think of things from different parts of your life, rather than only focusing on tinnitus. Then, jot down your answers for the below...
1. Think of something you actually did that you're pleased about.
(It could be tiny!)
2. Think back over your day.Was there a moment that made you smile, laugh, relax or simply feel good?
3. Was there something difficult you got through?
4. Think about something you chose to do even though your tinnitus was there
5. Finish by choosing one moment from today that you'd like to hold on to.
Enjoyed this exercise?
If you’ve enjoyed spending a little time journaling, you might like being part of The Tinnitus Journaling Club.
We get together online via Zoom to work through gentle journaling exercises, reflect and chat with others who understand what it’s like to live with tinnitus.
Everyone in the Club has tinnitus, so you don't have to explain yourself or worry about being misunderstood. It’s simply a friendly space to take some time for yourself, share if you want to, and know that you're not doing it alone.