Self-awareness is one of the most powerful tools we have for healing, growth, and change. In my work as a trauma and addiction therapist, I always tell my clients that journalling is the second best healing tool after therapy. Writing allows us to slow down, make sense of our thoughts, and process emotions in a safe and structured way.
One method I often recommend for journaling is Gibbs’ Reflective Cycle. Originally developed for education and healthcare, it’s now widely used for personal growth because it helps people move beyond simply recording experiences to truly learning from them.
What is Gibbs’ Reflective Cycle?
Gibbs’ Reflective Cycle (1988) is a six-stage model designed to guide reflection and deeper understanding. Instead of stopping at “what happened,” it encourages you to explore your feelings, evaluate outcomes, and plan how you might respond differently in the future.
Here are the six stages:
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Description – What happened? Stick to the facts.
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Feelings – What were you thinking and feeling at the time?
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Evaluation – What was good and bad about the experience?
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Analysis – Why did things happen the way they did? What sense can you make of it?
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Conclusion – What did you learn? What could you have done differently?
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Action Plan – If it happened again, how would you handle it? What steps will you take moving forward?
How to Use Gibbs’ Reflective Cycle in Journaling
Journaling doesn’t need to be perfect or polished—it just needs to be honest. Using Gibbs’ Reflective Cycle as a framework can give your writing direction and help you go deeper than surface-level thoughts. Here’s how to start:
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Pick a recent experience: This could be a conversation, a trigger, a relapse, or even a positive achievement.
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Work through the six stages: Write a few sentences (or pages!) for each stage.
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Be kind to yourself: Reflection isn’t about judgement—it’s about understanding and growth.
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Look for patterns: Over time, you’ll start to see recurring themes, emotions, or challenges that point to areas of healing.
The Benefits of Journalling for Self-Awareness
Journalling with Gibbs’ Cycle can help you:
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Recognise unhelpful patterns in relationships or behaviours.
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Process and release difficult emotions safely.
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Develop healthier coping strategies.
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Build compassion for yourself and your journey.
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Strengthen your recovery alongside therapy.
Many of my clients find that when they combine therapy with journaling, their progress deepens. Therapy provides a safe, guided space for healing, while journaling reinforces that work in between sessions.
Final Thoughts
If you’re looking for a practical way to grow your self-awareness, Gibbs’ Reflective Cycle is a wonderful tool to try in your journal. Remember: journaling is the second best healing tool after therapy, and together they can be transformative.
If you’d like more guidance on self-awareness, trauma recovery, or managing codependency and addiction, I’d love to support you. You can learn more about my therapy services in Romford, or get in touch to book a session.