Continuing from yesterday’s post, today I’m sharing more about how journaling helps the healing process, not just emotionally but also physically.
How Journaling Helps
Life often presents unexpected challenges, such as job loss, relocating to a new place, or a medical diagnosis. Engaging in expressive writing can help you cope with emotional trauma through the power of words.
Unplugging and unwinding after a hectic day can be challenging, especially if you’re continually engaged with social media or work. Journaling provides an effective outlet. Studies indicate that journaling helps you focus, release pent-up emotions, and let go of stressors. When you’ve had a stressful day, sitting down to write about it can provide a sense of relief, allowing you to detach from the sources of stress.
Dr. James W. Pennebaker conducted a study on trauma and journaling, instructing 46 healthy college students to write about either personally traumatic experiences or trivial topics for 15 minutes, four days a week, for six months. The results revealed that students who wrote about traumatic events visited the campus health center less often and used pain relievers less frequently compared to those who wrote about inconsequential matters.
Dr. Pennebaker also investigated the effects of expressive writing on individuals with physical health conditions such as sleep apnea, rheumatoid arthritis, cancer, and HIV. The study indicated that expressive writing may lead to lower blood pressure and heart rate.
In a study involving 37 HIV patients, after four 30-minute sessions of writing about negative life experiences or daily schedules, the patients who wrote about life experiences displayed higher CD4 lymphocyte counts, a marker of immune function, compared to the control group.
Why It Works
According to Dr. Pennebaker’s prevailing theory, people who suppress traumatic memories may find a path to healing by expressing their emotions. Reflecting on an experience and expressing emotions can give meaning to a traumatic event, help regulate emotions, and serve as a crucial first step in seeking help.
Choose Your Approach
Once you have your journal ready, where do you begin? There are various methods to explore. One approach is to engage in stream-of-consciousness writing, where you jot down your thoughts as they flow without constraint. According to clinical psychologist Beth Jacobs, this type of journaling can be emotionally liberating. “There’s an incredible release when emotions become tangible and visible, moving from your head into the world in a contained, self-controlled manner,” she suggests.
Jacobs recommends dedicating 30 minutes (or three pages) to expressing whatever is on your mind. Afterward, spend around 10 minutes on positive affirmations or thought-provoking questions.
Another popular method is the Bullet Journal, which combines aspects of a day planner, diary, and written meditation. For instance, if you have a short list of tasks like getting a haircut, grocery shopping, and calling your grandson, Bullet Journaling incorporates not only these tasks but also your inner thoughts and feelings. This method organizes your writing into concise sentences accompanied by symbols that visually categorize entries as tasks, events, or notes.
Ryder Carroll, the creator of the Bullet Journal, explains that by updating it daily, you learn to eliminate distractions and prioritize what truly matters.
Starting Your Day Strong
Instead of instantly reaching for coffee and diving into emails or social media upon waking, try making journaling a part of your morning routine. Morning journaling can stimulate your creativity, allowing you to capture ideas that emerged while you slept. It enables you to create a to-do list encompassing daily tasks and aspirations. Later, revisit your journal in the evening to reflect on your accomplishments and emotions throughout the day.
You don’t need to wait for a new year to establish a journaling routine. Journaling begins the moment you decide to start. Commit to writing daily, even if it’s just a few lines. This practice will cultivate a positive habit that can unleash the healing power of journaling in your life. You’ll be astonished at how this simple act can help you focus more on gratitude, alleviate stress, and become a better, more self-aware person.
Some journal prompts that I found useful
- “Write a list of questions to which you urgently need answers.” A prompt from Kicking In The Wall: A Year of Writing Exercises, Prompts and Quotes To Help You Break Through Your Blocks And Reach Your Writing Goals. (affiliate link)
- What role did you play in your family structure and what beliefs were created in you by maintaining this role/identity?
- Are there any areas of your life where you long for more self-confidence?
- How do you remember and honour that you are enough?
This is Day 13 of My 66-day Journey of Healing Through Writing and Sharing
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