with Caris Lount
The Good, The Hard & The Hopeful
An exercise to explore the whole picture.
Some days are complicated. You can have a lovely moment and still struggle with your tinnitus. You can feel frustrated and still have something to look forward to.
This exercise gives you permission to make space for all of it, without trying to turn a difficult day into a positive one.
Grab your notebook and a pen, find a few quiet minutes, and think about your day or the past week.
Fancy some sounds whilst your journal?
THE GOOD
What has felt good lately?
Think beyond big achievements. Maybe there was a moment that made you laugh, something you enjoyed, someone who made you feel supported, or simply a day when things felt a little easier.
Write down whatever comes to mind.
THE HARD
What has been difficult?
You don't need to make this sound positive or find a lesson in it.
What has been weighing on you? What has frustrated you? Has tinnitus made something harder recently?
Give yourself permission to be completely honest here.
THE HOPEFUL
What would you like to have more of?
This doesn't have to be a huge goal or something you know will definitely happen.
Maybe you hope for more confidence, more peaceful moments, another good day, doing something you've been putting off, or simply feeling a little more like yourself.
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.