{"id":558,"date":"2022-01-01T19:08:00","date_gmt":"2022-01-01T19:08:00","guid":{"rendered":"https:\/\/wellnessfamilycare.com\/wellnessdev2\/?p=558"},"modified":"2022-09-12T21:03:44","modified_gmt":"2022-09-12T21:03:44","slug":"journal-your-way-into-the-new-year","status":"publish","type":"post","link":"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/","title":{"rendered":"Journal your way into the new year"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">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.&nbsp; Sometimes we can have a lot going on inside and we don\u2019t know where to start.&nbsp; It is similar to an analogy I use describing Network Care.&nbsp; When we have a lot of different stress patterns going on in our body, they can be all intertwined, jumbled and hard to face.&nbsp; Network chiropractic helps address stress patterns one at a time, allowing the body to resolve them individually and to find balance and ease.&nbsp; It is similar to having a messy closet filled with junk.&nbsp; If we throw open the door, all the clutter will fall on us and overwhelm us so we can\u2019t possibly tidy it up.&nbsp; 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/bSSRFodl-zDeALkvItMTmeX9USbKFGHrJncurkiJV0SlaG8TayEbkthcHS2mv1m9aqam3NJ51eTp4FKPxCtL3QACoShnWeFjn0hkMp0_Q1ITqrCgqmdh_E-iDwA2dbCx3HxfXv-U5bm8ugztWRuQ9sQNZgQJP4KAjPdSdoQkTOVEsMs74JlYsjRC\" style=\"width: 150px;\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As I was speaking with this patient, I thought this idea could be applied to journaling.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to try journaling but don\u2019t know where to start, here is the suggestion I gave her.&nbsp; Instead of staring at a blank page and looking within at a whirlwind of thoughts and emotions, break it down into bite size pieces.&nbsp; Plan on writing for only a set amount of time (start with 5 or 10 minutes) sticking to a specific subject.&nbsp; Make a list of possible topics to choose from that you can look at before you start. &nbsp; Here are some examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u201cWhat makes me happy?\u201d&nbsp;&nbsp;<\/li><li>\u201cWhen am I most creative\/energetic?\u201d&nbsp;&nbsp;<\/li><li>\u201cWhat things drain me of energy?\u201d&nbsp;&nbsp;<\/li><li>\u201cWhat are situations that make me feel overwhelmed?\u201d&nbsp;&nbsp;<\/li><li>\u201cWhere do I feel it in my body when I am feeling stressed?\u201d<\/li><li>\u201cWhat are the challenges I am worried about facing this week?\u201d<\/li><li>\u201cWhat went well this past week?\u201d<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you tend to go negative, make sure to include some things on your list that remind you of the positives, like \u201cwhat am I good at?\u201d.&nbsp; 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.&nbsp; Go for a walk, exercise, call a friend, have a treat or watch a favourite show on Netflix.&nbsp; 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.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A New York Times article describes journaling as \u201cone of the most effective acts of self- care, and happily one of the cheapest\u201d. 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.&nbsp; Research out of New Zealand suggests that the practice may even help wounds heal faster.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make time for yourself this year, and spend some time with a journal.&nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.&nbsp; Sometimes we can have a lot going on inside and we don\u2019t know where to start.&nbsp; It is similar to an analogy I use describing [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":573,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-our-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Journal your way into the new year - Wellness Family Care<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Journal your way into the new year - Wellness Family Care\" \/>\n<meta property=\"og:description\" content=\"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.&nbsp; Sometimes we can have a lot going on inside and we don\u2019t know where to start.&nbsp; It is similar to an analogy I use describing [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/\" \/>\n<meta property=\"og:site_name\" content=\"Wellness Family Care\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-01T19:08:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-09-12T21:03:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/wp-content\/uploads\/2022\/01\/journal.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"627\" \/>\n\t<meta property=\"og:image:height\" content=\"418\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. Dave Ivey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Dave Ivey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/\"},\"author\":{\"name\":\"Dr. Dave Ivey\",\"@id\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/#\/schema\/person\/df1c0b360d4b0d55e253030ee4cbbef8\"},\"headline\":\"Journal your way into the new year\",\"datePublished\":\"2022-01-01T19:08:00+00:00\",\"dateModified\":\"2022-09-12T21:03:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/\"},\"wordCount\":584,\"image\":{\"@id\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/wp-content\/uploads\/2022\/01\/journal.jpg\",\"articleSection\":[\"Our Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/\",\"url\":\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/journal-your-way-into-the-new-year\/\",\"name\":\"Journal your way into the new year - 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