Welcome to another instalment of the Durham Counselling & Psychotherapy blogs, where we delve into the world of reflective journal writing.

Personally and professionally, I am deeply interested in the practice of journaling. I believe it serves as a valuable tool for enhancing self-awareness and overall well-being.

In my pursuit of journaling ideas related to bereavement, I stumbled upon the Karuna Cards by Claudia Coenen. Intrigued, I decided to order a pack to explore their potential and share my insights through a review.

Personal Reflective Journal writing for well-being

Reflective journal writing has the potential to provide an outlet for expressing and navigating complex emotions and experiences. In addition to being a tool for introspection, it provides a platform for celebrating our strengths and accomplishments, elements we may overlook.

Journaling, rich with potential benefits, aids in enhanced self-awareness, facilitates the release of strong emotions, fosters creative problem-solving, and ultimately contributes to an overall sense of well-being.

For those new to journaling, I've created a beginner's guide that covers the advantages of journaling, step-by-step instructions on how to get started, and a variety of prompts. The guide extends beyond basic journaling techniques, offering insights into gaining different perspectives on issues and aiding decision-making.

Additionally, I've reviewed several books on journaling that have proved helpful to me. Whether you're just starting or seeking fresh ideas after years of journaling, these recommendations cater to various needs.

Using images as journal prompts can introduce an intriguing dimension to your practice, fostering creativity and new insights.

What are Karuna cards?

Claudia Coenen is the creative mind behind the ‘Karuna Cards’. Comprising of 52 cards with thoughtful prompts, this deck is designed to aid individuals navigating bereavement, a loss, or a major life transition.

These versatile cards can serve as a valuable tool for personal journaling, discussions with trusted friends and family members, or integrated into counselling sessions.

Personally, my attraction to these cards stems from their potential for enhancing reflective journaling. I believe that maintaining a reflective journal can be a powerful tool for guiding us to make sense of our experiences and move towards increased well-being. Discovering resources like the 'Karuna Cards' that inspire and enrich both my own and others' self-care and journaling practices is something I truly cherish.

About the cards

The Karuna Cards set comprises of 52 cards high-quality glossy cards. They are thoughtfully packaged in a sturdy, easily accessible box that ensures their safekeeping and prevents any damage. The deck comes complete with a useful booklet that explains the concept of Karuna (compassion for all) and offers suggestions for optimising your experience with the cards.

While originally designed for times of loss, bereavement, or major life events, these cards could prove valuable for individuals interested in maintaining a reflective diary, enhancing self-awareness, and uncovering their strengths.

Some of these cards have a practical application. For example, ideas for coping strategies, bringing more Mindfulness into your life, and making a collection of your favourite quotes.

Some of these cards are dedicated to practical applications, such as offering coping strategies, suggestions for bringing mindfulness into your daily life, and prompts to create a collection of your favourite quotes.

Other cards act as prompts for reflection on your well-being, fostering gratitude, envisioning the future, and identifying sources of joy. Others encourage the contemplation of challenging experiences.

The creative cards inspire experimentation in exploring thoughts, feelings, and experiences through activities like journaling in different colours, writing in various directions on the page, or creating a collage.

The deck covers a broad spectrum, delving into our relationship with ourselves and others (who are present or absent from our lives).

These examples merely scratch the surface of the wealth of ideas contained within this deck of cards.

Personally, I find the random selection of a card sparks creative engagement. However, this set offers flexibility and you can work through them sequentially or select the ones that resonate most with you.

My review

It's evident that Claudia has invested considerable thought and time in developing the Karuna Cards. It’s a resource that offers ample material for extensive exploration. I see the potential for these card suggestions and prompts to foster personal growth, assist in managing difficult emotions, and promote self-compassion.

I believe the Karuna Cards hold value for anyone intrigued by journaling or committed to personal development, regardless of whether they're seasoned journalers or new to the practice.

While I acknowledge that the cards may seem a little pricier compared to other journaling resources I've encountered, I find their quality, both in terms of material and content, to be noteworthy. My set has lasted several years and they still look like new. Even after working through the cards, they provide me with new realisations and ideas when I revisit them. Overall, I feel they are good value for money.

In my perspective, these cards are akin to a treasure trove, unlocking powerful insights. Even after working through all the cards, they remain a valuable resource, with prompts taking on new meanings or significance as we navigate through life and accumulate new experiences.

Resources

If you would like to purchase a pack of these cards, I’ve seen them for sale at Waterstones, WH Smiths, and Amazon.

Another set of reflective cards that I find valuable in my personal and professional practice is 'Mood Cards' by Andrea Harrn. This collection comprises two decks. The first delves into general day-to-day emotions like worry and joy. The second set addresses more complex feelings and experiences such as shame or abandonment.

In both Mood decks, each card features an emotional word on the front accompanied by a cartoon face depicting that feeling. Flip the card over, and on the back, you'll find reflective questions related to the respective emotion. Stay tuned, as I plan to share a review of these cards in the future.

Counselling

Personal development work like journaling, using prompt cards, or other tools for self-exploration can sometimes bring forth challenging emotions and experiences. While this process can lead to valuable self-awareness, and acceptance, or even be cathartic, it's essential to acknowledge that it might become overwhelming. If you find that the issues raised are difficult to resolve on your own, seeking counselling may be a helpful next step.

Counselling may be a useful resource, especially if you're grappling with grief or undergoing a significant life transition. I offer a range of options, including face-to-face, online (via Teams), and telephone appointments from Durham. If you have any questions or would like to book an appointment, please don’t hesitate to reach out.