Who knew? A study done at the University of California, Los Angeles using Functional Magnetic Brain Imaging (fMRI) to research “affect labelling” (putting feelings into words) had some surprising results. It was found that the process of writing one’s feelings on paper was enough to de-escalate amygdala activity, (the brain’s ‘alarm center’), which controls the intensity of our emotions (Lieberman et at, 2007). This writing was found to reduce stress, improve productivity and creativity, process trauma and even help people with asthma, arthritis, and liver function! Who knew that such a simple act, done consistently, could help manage stress so effectively? I personally discovered this at age 15 and, through the complexities of life, have managed to continue to the present.
Journally is not new. Leonardo Da Vinci produced between 20,000 and 28,000 pages of writing: sketching diagrams and ideas that illustrated his remarkable ideas. Madam Curie laid the groundwork for her penicillin research in her journals. Anne Frank gained notoriety posthumously after the publication of her diary which changed worldwide perspectives on the impact of war.
Journalling’s benefits. Done daily, journalling reinforces self-discipline…creating habits that are readily transferable to other areas of your life. These small, daily habits create the most change and growth because of the more lasting power of incremental by just 1% creates substantial changes within a year. These “little wins” increase our motivation to tackle larger tasks for even greater change.
Journalling can clarify confusion. By writing about overwhelming situations that seem out of our control, we can determine what is IN our control by identifying what we do have control over, what we don’t have control over, what we can act on, and what we need to let go of! This is a powerful tool in identifying strategic actions we can take in difficult situations.
Types of journals vary, depending on personal preference or need:
- Gratitude journalling is key practise for mental health, correlated with feelings of greater contentment and happiness, helping people feel more connected to their emotions, building resilience. It helps us focus on what we appreciate in our life and in others, noticing things that we can easily take for granted.
A grateful attitude creates more awareness of life’s possibilities and is an antidote to societal cynicism. - Brain Dumping is a process where overwhelming intense emotions are “dumped” on paper without editing. A computer could
be helpful here if you type faster than you can write! Relief and clarity are the outcome. - Unsent letters are useful when you have unsaid feelings but no opportunity to say them or are not ready to say them yet. Although we cannot expect change without expressing ourselves, often this type of writing can lead to increased insight and healing.
- Life Revisions. How would you LIKE things to be going? How do you WANT to feel, to act? What would. you do if you BELIEVED in yourself? Instead of constantly focusing on our problems, this type of writing enlarges our perspective to visualize more possibilities.
- Future Opportunities. What are your priorities for 2024? What are new habits you would like to incorporate? Where can you lighten your load – or add to your capabilities? Where do you want to explore? What do yu want to learn? As you focus on these things through journalling, you “prime your brain” for awareness of opportunities to bring about the things your focus on.
To Begin journalling, simply set an uninterrupted time to write for 10 or more minutes a day in a comfortable spot, with concrete tools: a pen and notebook work best. Consider it one of your self care tools, along with a regular sleep regimen, exercise, good nutrition, and supportive social connections. So…switch off your screens and put your phone away. Take a few minutes for quiet reflection. You could surprise your self with unexpected insights and potential.
References:
Lieberman, M.D.Eisenberger N.I., Crocket, M.J., Tom, S.M., Pfeifer, H.H., & Way, B.M. (2007). Putting feelings into words. Psychological Science. 18(5), 421-428. https://doi.org/10.111.j.1467.9280.2007.019b.x
Clear, James. Atomic Habits: Tiny changes, Remarkable results. 2018 Avery Publishing. New York.
Joan has provided counselling for individuals, marriage and family concerns for over 25 years. She provides guidance and support for relationship difficulties, reconstructing marriage after an affair, conflict resolution, problem-solving and parent - child relationships. Joan works with individuals who are dealing with depression, anxiety, loss, trauma recovery and/or experience with assault and abuse. Joan's approach depends upon the situation presented and includes a variety of therapeutic approaches such as Cognitive Behavioural Therapy (CBT), Emotionally Focused Therapy (EFT), Family Therapy, EMDR and Solution-Focused Brief Therapy. Client strengths are emphasized with personal insight and responsibility for growth is encouraged. Joan's doctoral dissertation research focused on resilience factors in adversity through the lifespan. Her Master's degree in Counselling was received through the University of Saskatchewan followed by two years of specialized clinical training in the Chicago area. Joan enjoys teaching in community, retreat and university settings on topics related to areas of practice and life experience. Having been married for over thirty years with four adult children, her approach to relationships and life's problems is both realistic and practical. She considers it a privilege to help others navigate life's challenges successfully.
