For many people living with depression, dark thoughts can feel relentless. Journaling offers a private, safe way to release those thoughts and create space for healing. In this episode of Giving Voice to Depression, guest Gina Barry shares how she uses journaling as a powerful tool to “get the ugly out” — quieting the inner critic, interrupting cycles of rumination, and reclaiming control over her mental health.

From the “Morning Pages” technique to her unique practice of layering words until they’re unreadable, Gina demonstrates how writing can transform pain into relief. She also highlights other tools in her mental health toolkit, including therapy, supplements, movement, and conscious acts of giving.

Her story is a reminder that managing depression is not about perfection, but about building small, sustainable practices that allow you to release, recover, and renew.

Link to Gina Barry's website https://www.ginabarry.com/

Link to "Morning Pages" article: https://juliacameronlive.com/basic-tools/morning-pages/

Link to Cami Walker's 29 Gifts: How a Month of Giving Can Change Your Life: https://www.amazon.com/29-Gifts-Month-Giving-Change/dp/0738214302

Primary Topics Covered:

• Why journaling is an effective tool for managing depression
• The “Morning Pages” technique and how it helps silence the inner critic
• Gina’s method of layering writing for privacy and freedom of expression
• How journaling reduces rumination and self-judgment
• The idea of “getting the ugly out” through safe expression
• Conscious giving as an additional coping strategy
• Other supports in Gina’s mental health toolkit: therapy, supplements, walking, and movement

Timestamps:
 00:00 – Introduction and overview of the episode
 01:02 – Why tools and coping strategies matter for depression recovery
 01:40 – How Gina rediscovered journaling as a mental health tool
 02:39 – The “Morning Pages” journaling technique explained
 03:16 – Building a journaling habit through habit-stacking
 04:00 – Journaling as part of a broader depression management toolkit
 04:36 – “Getting the ugly out”: giving dark thoughts a place to go
 05:24 – Family history and long-term struggles with depression
 06:05 – Why journaling allows expression without judgment
 07:15 – Using writing to interrupt rumination cycles
 08:44 – Gina’s unique layered writing method for privacy
 10:05 – Turning painful writing into art and personal healing
 11:46 – How journaling reduces self-criticism and judgment
 12:30 – Conscious giving as a coping practice
 14:09 – The role of medication, supplements, and therapy in her recovery
 15:24 – Remembering and re-using tools when depression resurfaces
 16:35 – The importance of backup strategies during depressive episodes
 17:09 – Invitation for listeners to share experiences with depression’s “voice”
 18:23 – Closing thoughts and encouragement

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