Journaling: The Socratic Method

I often advise clients to try journaling as a way to connect more with themselves, work through challenges, and find a healthy outlet for their emotions outside of therapy. I usually recommend a relaxed, free-form style of journaling - just putting pen to paper and seeing what naturally comes up. Sometimes, I suggest using prompts or focusing on specific topics to help get started. Recently, I was working with a client facing some difficult issues, and I recommended journaling again. She mentioned that without a clear structure, she’d often fall into a pattern of negative self-talk. That’s when we explored the Socratic method together, which truly made a big difference for her.

What is the Socratic Method?

Let's start with Socrates, a truly wise Greek philosopher whose story is inspiring. The Oracle at Delphi, a priestess known for sharing divine wisdom and prophecies, once declared that there was no one wiser in all of Greece than Socrates. What makes Socrates especially fascinating is that he questioned this statement, showing remarkable self-awareness and humility by recognizing that he didn’t know everything. His curiosity and humility are two of the reasons we remember him today. Socrates dedicated his life to admitting what he didn't know and learning from others by listening carefully to their opinions. These qualities make his legacy truly special and impactful.

Because Socrates was dedicated to uncovering the layers of assumptions, thoughts, and supposed truths, he asked many probing questions to himself and others. He is considered the father of critical thinking. This leads us to the Socratic Method, which involves deeply questioning a statement, assumption, or believed truth.

How do you do the Socratic Method?

To use the Socratic Method in journaling, you assume two roles, both played by you, the journaler. The first role is the proposer, who presents the stuck situation or issue to explore, along with related assumptions. The second role is the questioner, which involves questioning the situation using specific questioning areas. The questioner seeks clarification and evidence, challenges assumptions, encourages opposing views or alternative perspectives, and considers consequences and the need to change the frame of the question.

Here is an example:

Let’s say the stuck situation is, “When I am alone, I am sad and feel like no one cares about me.” These are six areas to explore, along with examples of how to act as the questioner. The proposer responds to these, and a deeper understanding of the stuck issue develops.

Clarifications: What exactly does sadness feel like? - tears, heavy thoughts? What does being alone mean? - No one texts, physically by yourself?

Evidence: What facts support this story? What facts don’t fit?

Assumptions: What do you think about spending time alone? Why do you equate being alone with rejection?

Alternative Perspectives: What are two or three other ways to consider this? If a friend shared this with you, what would you say in response?

Consequences: If I keep believing this, what will happen? If I loosen my grip, what will change?

Questioning the Question: Why associate sadness with alone time? How does this perspective about sadness benefit you? Does it reinforce a victim mentality?

Using the Socratic method in journaling encourages you to look at your problems from a broader perspective, which can be incredibly helpful when you're feeling stuck. It helps you think critically and gain new insights, making the process more enriching and supportive.