Therapeutic Journaling! A Technique to Move Through Strong Feelings and Upsetting Events
Let’s say your boss comes down on you for not meeting a deadline in a staff meeting, or you’ve just had an argument with your spouse, or you can’t stop thinking that the mole on your leg is cancer. These situations, and many others, can evoke a strong emotional reaction. We may need time to process our responses to understand them fully and their impact on our well-being.
Therapeutic journaling is expressive writing that goes beyond daily journal entries. It is a deeper, nonjudgmental look at our inner thoughts and emotions related to a specific situation. With research to support the tool, one can use it as an adjunct to therapy or a standalone intervention.
Advantages of Therapeutic Journaling
Improved psychological well-being: Those who use therapeutic journaling may experience less stress and anxiety, less intrusive thoughts, improved mood, and increased self-awareness.
Individuals who use this tool may uncover patterns of thoughts, emotions, and behaviors to develop further insight and self-awareness.
You may be able to consider your experiences from other perspectives.
Therapeutic Journaling has been found to boost the immune system.
How to get started!
Begin by deciding on a time of day when you can set aside 15 to 20 minutes of uninterrupted time.
Designate a comfortable space so you can stay focused on the topic at hand.
Choose your topic. There is no right or wrong topic. Choose one that you would like to explore further to learn about yourself, better understand the meaning of the situation, or let go of or move through thoughts and emotions. Be mindful, however, not to choose a topic that you feel will be too intense or overwhelming.
· Begin writing! Allow whatever comes to your mind to be put on paper; do not judge your feelings, thoughts, sentence structure, or grammar; just write with curiosity. Once you start, don’t stop; set your timer and write continuously, even if you have to repeat yourself, until the time is up.
· Repeat for at least four consecutive days until you notice a shift in your response to the event.
· Remember that any tool you use may get uncomfortable; if you feel too upset or stuck, discontinue journaling and try another self-soothing strategy.
· Keep it private; journaling is only for you. You may destroy the entry when you are finished or keep it secure. You may want to reread entries in the future or never look at them again – it’s totally up to you!
Need Help?
For additional help, reach out to schedule an appointment.