This Journal Taught Me How To Trust Myself

Written by Chris Belling 
November 23 2021

This Journal Taught Me How To Trust Myself

Written by Chris Belling 
November 23 2021

A year ago, if someone had asked how my mental health was...

I would have laughed at them.

Mental health wasn’t even on my radar, let alone something I was going to talk about. Feelings, emotions, anxiety - all that was for other people, but not something I wanted to dig into.

But if I’m honest, my mental health wasn’t good.

My job had stagnated, and every single day I felt myself lose hold of all the goals and ambitions I had set for myself.

My girlfriend noticed things weren’t right. She did everything she could to talk to me about it, but I didn’t know how to express it.
How could I tell her I was beginning to dislike myself?

Maybe even more than dislike…

There was no progression for me. I didn’t know what I wanted anymore. I didn’t know who I could turn to. In the end, I started to beat myself up over it.

  • I would overthink things
  • I was way too hard on myself
  • I projected negativity onto my spouse
  • I would get angry at myself

Eventually, I knew I had to do something. So I started googling how I could start being better, start losing weight, getting further at work.

But all of it was just quick fixes. None of it was trying to tackle the root of the problem.

Until I came across something called self-love. I’d heard of it before, but I thought it was for the body positivity movement, and mainly for women.

Once I started reading, I realized it was just what I needed.
- stop hyper-analyzing my mistakes
- stop feeling isolated in my emotions

 and start being more mindful about how I treat myself.

So I did some investigating. I mean, let’s face it. If you’re a guy reading this - although it can probably apply to any gender - we aren’t that great at talking about our feelings. I wasn’t about to ask my male friends if they’d heard of self-love.

The journal that changed my life

The Self-Love Journal by Switch Research is completely science backed and written in collaboration with over a dozen mental health experts, from psychologists to clinical counsellors. 

It was designed to be used by therapists with their patients, but has quickly become one of the best selling journals in the USA.

Honestly, it ticked all the boxes for me:

- I could do it on my own, without having to share it with anyone else.

- It’s backed by psychologists and therapists, so you know it actually works.

- It’s been tested and the results were awesome (49% more self-kindness in 91 days!)

- And it’s based on science, rather than holistic stuff that’s never clicked with me.

Best of all, it’s totally guided, so I didn’t have to worry about coming up with ideas each day. It gave me prompts to think about every morning, and space to write down a response without worry or judgment.

  • Exploring the Fundamentals of Self-Compassion. Over the course of three weeks, your own humanity will be reflected back to you while you explore and confront ideas about self-kindness. With real-life examples and applications, it’ll warm up the water while you dip your toe into the healing pool.
  • Expanding Your Self-Compassion. Now, you’ll be getting your feet wet with practices around self-acceptance and gratitude. This segment emphasizes the here, the now, and why whatever it is you’re feeling about it is completely and totally valid. It’s a reminder to come up for air.
  • Establishing Self-Compassion as a Lifestyle. You’ll be fully submerged in the self-love water now—you might even dip your head in. Here, you’ll spot methods for applying self-compassion in your daily life beyond the journal’s hard cover. When I penned away at the prompts, this filled in the gaps where I’ve had the most trouble in my own journey: sustaining self-kindness.

Within each section, there are actionable, self-love subdivisions that allow you to reframe the image you have of yourself.

I know what you’re asking -- did it actually work though?

That’s the thing. It’s so simple to use and so easy to get started with that I was skeptical, too.

But it helped so much. I’m now much more aware of my feelings towards myself, and how this influences my connection with others. I feel less lonely, and I don’t judge myself so harshly.

I still expect a lot from myself, but that’s OK as I like to keep pushing and challenging myself. Now, though, I don’t have to look at every single mistake with a critical eye... Sometimes you don't know you're being unhealthy because that's just the way it's always been! What I liked best were these kinds of examples of how we treat ourselves:

Harsh Self Judgement: “I am a horrible cook.”

Self Kind Response: “I often get compliments on my favorite dish.”

I can accept and learn from my failures knowing we all have them. It’s not just me.

But more than anything, it’s taught me about common humanity. Every single one of us struggles to love who we are - no matter what our gender.

It reminds you that you are bigger, deeper, and richer than your thoughts are at this moment.

I know that my male friends are struggling, but they might not know how to talk about it. It’s not constantly in the media that we should love ourselves so we find it easy to forget.

Now, I’ve decided to be the guy who asks everyone how their mental health is. And I proudly tell my mates about self-love. Because what’s stronger than loving and believing in yourself?

The goal is to make mental health a priority, and that’s a mission that Switch Research will keep in motion until anyone who’s had trouble seeing their own worth, owns a copy.

The reasons may seem obvious, but they’re also based on the results from the University of British Columbia’s controlled study, and its participants had a lot of, well, positive things to say about their journey with this journal:

  • Users found their self-kindness increased by 49%
  • Their common humanity went up by 62%
  • Mindfulness increased by 42%
  • Self-acceptance rose by 38%

They also reflected on the Journal’s impact on their well-being once day 91 was complete:

"I feel like I have someone cheering me on, and that comes from a confident place from within."

"It helped me realize everyone feels the same and has issues and I am not as alone as I think I am."

"I'm more aware of when I'm being too hard on myself and will remind myself of the lessons I've learned through using the journal."

How much is it?

I was surprised to see that The Self-Love Journal is only $39.95. You can tell they put the effort into creating a high quality product.

I’ve purchased 3-4 more copies to give to friends and family, dramatically transforming the way a person feels about themselves makes for a really amazing gift!

If you can resonate with how any of this feels, the self-doubt, the lack of motivation, the insecurities, the poor relationships, give this a shot. No matter your age, gender, or career type, if you get through even 21-days, I guarantee you’ll learn something about yourself and feel all the better for it! 

Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal
Hardcover Self-Love Journal

Hardcover Self-Love Journal


Our original and best-selling journal is your key to improving your relationship with yourself.

The Self-Love journal will equip you with the tools and strategies needed to shift your brain from a state of self-judgement and turbulence to a healthier mindset of compassion and positive self-talk.

This journal is suitable for both men and women and can be used during any 90-day period of the year. 

“I lived my entire life with ZERO self confidence. I would doubt my choices, fear what others thought about me and was afraid to be seen. This journal changed everything!!!! Now I walk into a room with confidence, speak up and know exactly what I want— and it only took 5 minutes a day to get here.” -Isa L.

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    Customer Reviews

    Based on 327 reviews
    Elizabeth B. (Saint Paul, US)

    I found this through an ad. I enjoy working through the prompts and will continue to try my best to use this journal to be better. I still struggle with mental health and with the combination of journals like this and help from doctors, I hope to help myself work through my issues and demons.

    Kaylinn M. (Jacksonville, US)

    Last year I started focusing more on my mental health.
    I noticed a simple & effective pattern —
    When I put myself first, I’m a better me for my daughter, friends, and family.

    As the wise old saying goes, “You can’t pour from an empty cup.”
    Why can’t this be true for mothers too?
    We spend everyday caring for our little humans that sometimes we forget to care for ourselves in the midst of the chaos.

    Switch Research is dedicated to offering affordable mental health resources for all! Including self-love, as they have worked along side psychologists, clinical therapists, and psychiatrists to deliver a 13-week journal with daily prompts to help reframe my thoughts and to be more mindful with how I speak to myself.

    Ila S. (New Delhi, IN)
    Self love is the way forward...

    Really happy to work on self love journal as usually we are taught that love is something that you receive from parents, siblings, partners etc. However, loving SELF in indian society is considered as selfish. To be able to break the chain of thought patterns is what is required. Thanks a lot for guiding and providing the valuable insights on daily basis that is able to clear certain self doubts so as to embrace self completely...just as I am.. Grateful 🙏

    MARGARET E.L. (Watertown, US)
    I’m loving this journal!

    I bought the print journal for my niece who is struggling with self-loathing over a significant weight gain (pandemic pounds). I experienced the same self-loathing for the same reason, and it was absolutely why I struggled to get back into a healthier lifestyle. The self-loathing delayed attending to a problem. When I read the Switch website and realized the journal was research-based I ordered it for my niece. When it arrived, I looked it over, and decided it was something that, even though I had stumbled upon getting back on track, I knew my success would only be temporary if I didn’t address the underlying negative thinking. When I realized there was an electronic version of the journal I ordered it for myself. At this point, I’m at day 23, and I’ve made it through the holiday excesses without succumbing to my old ways. I did a fair share of indulging with my many family events, but not once did I fall victim to dwelling on failures. At all times I felt positive about my journey. My niece is working on it, just since New Years Day, and I have talked about it with a few friends. Admittedly, I’m retired, so my mornings are rarely a time to rush, and I’ve easily incorporated journaling into my morning routine of self-care.

    Terri m. (Portland, US)
    So Relevant

    I’m loving the Switch Self Live Journal. It’s exactly what I needed with simple step by step daily pages to reflect m current feelings about myself. If you are experiencing a rough time in your life and want to realize your strength and worth, this is the perfect journal to use!

    Teresa H. (Philadelphia, US)
    Heard about it through a client!

    I am an LCSW psychotherapist, and I've recommended self love and self compassion journals and workbooks often. Yours was found by a client of mine who told me about it. I wanted to get it myself to look it over. It seems like a wonderful resource.

    Connie S. (Deerfield, US)
    Self-Love Journal

    It’s fun to turn to something daily that brings you joy about yourself and helps you to reflect upon ways to help bring your life more enjoyment and make you a richer person for yourself and others.

    Lisa T. (Brandon, US)
    New to Switch

    Ready to love myself!

    Laura B. (Loxahatchee Groves, US)
    Excellent journal

    I will be starting it today since we are in a new year. Looking forward to getting started. Thank you

    B.F. (Portland, US)

    First week has been great🙂