The Healing Power of Journaling

Why is writing so beneficial? Journaling is a method of expressing and releasing thoughts and feelings. It can be a powerful tool for healing. Just as talking to someone about feelings, experiences, and emotions, journaling can also allow for the release of these thoughts and allow you to emotionally process what you’ve been dealing with. This essentially relieves the brain of holding all of these experiences within your mind and body and allows for a release, which can be essential to healing and feeling better. Journaling allows you to be open and honest with yourself. This type of truthful expressive writing about your thoughts and feelings can be quite therapeutic. It has been noted to improve both your cognitive and emotional wellbeing. 

The act of writing accesses your left brain, which is your rational and analytical side. While your right brain is creative, emotional and intuitive. So while your left brain is distracted with the task of writing, this allows your right brain to tap into the emotional and intuitive side to express your feelings. This can be very helpful in accessing both parts of your brain to clarify your thoughts, feelings, and know yourself on a deeper level. This specific act of writing can tap into your brainpower, improve mental wellbeing and get your creative juices flowing. 

Benefits of Journaling:

1. Express & clarify emotions, thoughts & experiences

Writing can help you to process your feelings on a subject. By writing, you can thoroughly explore what you are feeling and openly and honestly. This allows for further healing and even clarification on things that you may be struggling with.

2. Improve self-confidence

Journaling can bring on self-confidence as you are better able to explore your thoughts and feelings, thus feeling more confident and secure within yourself. Feeling more confident goes hand-in-hand with feeling secure and strong in your thoughts, actions, and feelings on a subject.

3. Increase self-awareness

Through the act of writing, you can more thoroughly explore your feelings, thoughts, and therefore, increase your understanding of yourself. This is the act of self-awareness and being more clear and confident with who you are as a person. Having a strong sense of self-awareness can also build higher confidence and help you to feel better about yourself. 

4. Reduce stress

Journaling allows you to express yourself, similarly to talking to a friend or therapist. Through this act of divulging your thoughts and feelings, you can reduce stress and anxiety that you may be holding in. Writing allows for these emotions to be expressed and often allows for feelings of relief, which can reduce stress.

5. Work on problem-solving

Writing can be a great way to brainstorm and explore ways to problem-solve challenges in your life. Through writing about problems, feelings, and experiences, you can work on strategizing and solving problems in your life. This helps you to explore various outcomes and ways in which you’d like to work toward handling difficult situations, which can be very helpful. 

6. Improve memory & cognitive function

Our brains require activities to stay alert, receptive and continually growing. These activities keep our brains and cognitive function healthy. Writing and journaling can be one of those great mental tasks which help to promote good memory and strong cognitive functioning.

7. Better coping with mental health issues 

Stress, anxiety, and depression are some of the most common emotional and mental health issues in the United States. Many people require various strategies to treat these conditions, which are often through therapy, coaching and psychiatric medication. There are many self-help strategies, however, and journaling is one that is often used in conjunction with therapy and coaching or simply as an ongoing strategy to help process these feelings. This is because journaling helps to boost coping and is overall a wonderful coping strategy to employ in your toolbox of self-care.

8. Help with goal setting

Writing helps to explore things within yourself such as working toward goals and handling challenges in your life. Writing things down can often make it feel more “real” and help you to visualize a step-by-step plan for achieving goals in your life. 

Tips to Start a Journaling Practice:

The first step in starting a journaling practice is to buy a journal, notebook, pad of paper or anything you like and just begin writing! It’s recommended that you set a goal of about 20 minutes per day. Also, choose a time of day in your schedule to plug in this activity and make it a goal. Perhaps you spend a few minutes each morning writing before starting your day or at night, to recap your day and your experiences. 

Many people may need a bit more structure to start, so if that’s you, then one idea may be to use daily or weekly prompts. Prompts are questions or themes that you can write about, which keep you focused on a topic and a bit more organized with your writing.

If your purpose of journaling is to work on emotional healing then ask yourself questions that you can write about that are related to healing, such as, “how can I focus on my healing today?” Or “what did I do today that has helped me to heal?” Another theme may be to focus on personal growth and write about your strengths or personal challenges that you’d like to grow from and overcome.

A gratitude journal is another common theme idea. You can write statements of gratitude each day. Writing about something that you are grateful for can give your mind a positive mental shift. 

I hope you’ve found these tips helpful and that you can start your writing journey.

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ONLINE SERVICES ARE AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Sessions are available for individuals or couples. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

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Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

Follow the Loving Roots Project on social media for weekly blogs & videos:

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How Practicing Gratitude Can Ease a Bad Day

When things are going well in life, it can be easy to find things we are grateful for, but when times are tough, it can feel daunting to find hope or have any optimism. The challenge of forcing yourself to find something positive during a very trying time can actually be a wonderful cognitive task that can help reduce the negative.  

Research has shown that by practicing gratitude, we can actually uplift mood, reduce negative thinking, and increase happiness. Practicing gratitude can have many benefits for our mind-body wellness. The studies have also shown that a regular gratitude practice can boost sleep, improve physical health, and help build stronger immune systems. 

5 Gratitude-Expressing Activities That Help Ease a Bad Day:

1. Write in a gratitude journal:

This is probably one of the most common gratitude practice examples. It involves simply having a journal that you can write in on a daily basis to express things you are grateful for. When we are having a challenging or difficult day, it can seem impossible to find something positive; however, when we force ourselves into positive thinking it can have a profound impact in a beneficial way. Forcing yourself to look through your pain can be powerful.

2. Make a gratitude box:

This involves less writing than a gratitude journal and it can simply be a random box, jar or other household items that you can use to store brief slips of paper where you write down something that you are thankful for during that day. These small statements can be something jotted down on a post-it note and placed in the box and perhaps it expresses how you are feeling with your struggles that day like “this is horrible, but I will get through it."

3. Say it out loud: 

Express your gratitude and appreciation to someone else. This could be something as simple as paying someone a compliment or it could be something much deeper. Perhaps you have a friend who is always supportive to you and when you are having a bad day, it may be helpful to call up that friend or send them a message expressing exactly how grateful and appreciative you are for their support and friendship. Being kind to others, helps us to feel good too.

4. Share it on social: 

Use your social platforms as a way to express and share something positive even on a day when you are finding it the hardest to be positive. You can find an inspirational quote, a positive blog or article on something you are passionate about or just post something that you are grateful for. Again, this idea of expressing something positive even in the worst of situations can really bring about a change in one’s mindset.

5. Personal Affirmations: 

So while saying it aloud to others by paying compliments or expressing appreciation is very important, sometimes the most impactful thing we can do is express it to ourselves. Use daily affirmations to help ease your negative day to a more positive one. Examples of daily affirmations could be something like, “you can do this,” “you can get through this.”

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ONLINE SERVICES ARE AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Sessions are available for individuals or couples. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

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Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

Follow the Loving Roots Project on social media for weekly blogs & video posts:

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