Do you ever do any journaling? I was speaking with a patient that told me her therapist had encouraged her to do more journaling, but she found the task daunting. Sometimes we can have a lot going on inside and we don’t know where to start. It is similar to an analogy I use describing Network Care. When we have a lot of different stress patterns going on in our body, they can be all intertwined, jumbled and hard to face. Network chiropractic helps address stress patterns one at a time, allowing the body to resolve them individually and to find balance and ease. It is similar to having a messy closet filled with junk. If we throw open the door, all the clutter will fall on us and overwhelm us so we can’t possibly tidy it up. If we just open the door a little bit and take one thing out at a time, we can get the whole thing sorted in time.
As I was speaking with this patient, I thought this idea could be applied to journaling.
If you want to try journaling but don’t know where to start, here is the suggestion I gave her. Instead of staring at a blank page and looking within at a whirlwind of thoughts and emotions, break it down into bite size pieces. Plan on writing for only a set amount of time (start with 5 or 10 minutes) sticking to a specific subject. Make a list of possible topics to choose from that you can look at before you start. Here are some examples:
- “What makes me happy?”
- “When am I most creative/energetic?”
- “What things drain me of energy?”
- “What are situations that make me feel overwhelmed?”
- “Where do I feel it in my body when I am feeling stressed?”
- “What are the challenges I am worried about facing this week?”
- “What went well this past week?”
If you tend to go negative, make sure to include some things on your list that remind you of the positives, like “what am I good at?”. If you are tackling something very intense that might really sap your mood, set a timer and decide you will only spend this limited time writing about (and focusing on) this negative event/emotion, and have a specific plan for what you are going to do after you finish writing. Go for a walk, exercise, call a friend, have a treat or watch a favourite show on Netflix. If you are struggling to find direction in a particular situation, perhaps write it out and then answer it as if you are a wise person you know and respect that is giving yourself advice on the situation.
A New York Times article describes journaling as “one of the most effective acts of self- care, and happily one of the cheapest”. There are many benefits, like a boost in mindfulness, memory and communication skills. Scientific studies have also found that writing in a journal can lead to better sleep, a stronger immune system, more self-confidence and a higher I.Q. Research out of New Zealand suggests that the practice may even help wounds heal faster.
Make time for yourself this year, and spend some time with a journal.