Journaling 101
- Write only for yourself
- It doesn’t matter how or where you write, but if you use a computer secure the files to keep them private
Get comfy.
Create a ritual, one that is meaningful for you:
- Play soft background music, choosing something that relaxes you without interfering
- Wear your favorite slippers or sweater
- Make some tea or cocoa
- Surround yourself with meaningful pictures or icons
Date your entries.
Write as needed.
- If worries or problems insert themselves into your life, you may want to write about it for 4 days in a row, at least 20 minutes per day
- By day 3 don’t repeat what you have already written
- Try to change to a different point of view or perspective
- By day 4 try to find a purpose or a benefit from the upheaval you are going through
Don’t edit as you go.
- Spelling and grammar don’t matter
- Writing skill is not important
- Putting your deepest thoughts and emotions into words is what provides health benefits
Start with an intention then let it go.
- Some people start writing about health issues but find themselves moving into marital problems. That’s okay. Go where the process leads you
- Tap into the unconscious mind
Express deepest emotions.
Record events, but also find meanings:
- Create a story with you and other people involved.
- Tie it to other events, childhood, family history or future
- How is the trauma affecting your life?
- Where can you go from here?
- What insight have you gained?
At first, you may find that writing makes you feel worse, but do not get caught in a spiral of self-pity. If writing does not provide benefits or solutions, seek guidance from a doctor or professional counselor. Journaling is not a substitute for medical treatment. It is a method of self-help that has helped many people in a wide variety of situations.
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