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Keep a Journal to Help Find the Positive
Keeping a journal can help you banish the blues, ease stress and feel better. Here's how to get started.
When you're struggling over a problem or an emotion, or just feeling unable to express yourself by talking about it, sometimes it's time to take up a pen. Journal writing, or “expressive writing” as it's often called within the scientific community, has proven to be beneficial when you're finding it hard to communicate, or working through a problem. Researchers think that writing—sometimes more than talking—can help people deal with stressful events, letting them get over what's bothering them by jotting it down and then letting it go.
Other research shows that people who engage in expressive writing feel happier and less negative than before writing. Symptoms of anxiety and depression are reduced after writing about emotional upheavals. Some studies have documented improvements in physical health as well, such as increased levels of cortisol, a hormone that helps us cope with stress. Nearly all research notes that it doesn't really matter how—or how well—you write, so long as you can express your emotions.
Remember: Your journal is personal.
Many of us freeze when we're asked to write something. But remember: no one has to read what you write (even you!), so take the time you need to work through what you're feeling.
Be consistent.
Write at least 20 minutes a day on four consecutive days to develop the habit of jotting down your thoughts.
Write about what matters.
Focus on what's been bothering you. Express your deepest thoughts and feelings about the concern, both positive and negative. Remember—you can rip up your journal pages when you're done if you feel like it. The most important thing is to experience the act of writing.
Focus on writing, not editing.
Write continuously, without regard for spelling or grammar. Don't edit yourself.
Feel free to repeat yourself.
Try writing about the same issue several times in order to gain more understanding and to view the situation from different perspectives.
Take a moment to reflect.
When you stop writing for the day, take time to reflect on what you've divulged. Any new patterns or thoughts emerging? Try circling those sentences to remind yourself what jumped out at you about them, or simply close your journal and leave it until tomorrow. It's your choice!
As previously posted on FamilyCircle.com
