Journaling: how it centered my life

Hey Everyone!

I hope this blog post finds you getting geared up for a wonderful weekend. I know I'm going to enjoy my two days free of dialysis! I do not have any set plans, but whatever it is, it'll be epic! 🤣 Ok, let's get down to business. This blog is about journalling and the benefits(and some guidance) of it.  Do you write in a journal? Why? Does it help you process your thoughts better or help you organize your day? I would love to hear your thoughts on it. Feel free to email me and we can discuss it!

Journaling centers your life by externalizing chaotic thoughts and organizing fragmented experiences into a coherent narrative. Putting pen to paper slows down overactive mental states, allowing you to identify personal patterns, gain emotional distance, and make intentional, value-based decisions. [1, 2, 3] It is a powerful tool to offload mental strain, track personal Journaling centers life by making the implicit explicit—transforming chaotic thoughts and emotions into tangible clarity., and break free from reactive patterns by consciously owning your life narrative. [1, 2, 3, 4]

The Science and Psychology

• Emotional Disclosure Theory: Developed by Dr. James Pennebaker, this theory suggests writing about emotional and traumatic experiences helps organize chaotic thoughts, release pent-up emotions, and construct a coherent life narrative. [1, 2]
• Cognitive Reappraisal: Brain scans show that expressive writing reduces activity in the amygdala, helping to decrease emotional intensity and lower physiological stress (e.g., blood pressure). [1, 2, 3]

Proven Techniques

• The Pennebaker Protocol: A science-backed method requiring you to write continuously for 15-20 minutes a day for four consecutive days about a stressful or traumatic event, letting your deepest emotions and thoughts flow without self-editing. [1, 2, 3, 4, 5](I'll explain more in another blog post.)
• The 3-3-3 Method: Ideal if you are a beginner or short on time. Use three simple prompts and write for three minutes, three times a day. [1].Microjournaling: Using short, frequent writing intervals throughout the day to process triggers or replace urges (like endlessly scrolling social media). [1, 2, 3]

Actionable Resources & Tools

Whether you prefer traditional pen and paper or a digital interface, many resources can help you build your journaling habit:

• Guided Prompts: Explore the Psych Central 64 Journaling Prompts for deep self-discovery.
• Clinical Methods: Read the comprehensive VA Therapeutic Journaling Guide to understand expressive writing protocols.
• Digital Platforms: If you prefer typing or need built-in guided exercises, platforms like Reflection.app offer science-backed journaling tools. [1, 2, 3, 4, 5]

Resources to Help You Start:

• Guides: Read Dr. Pennebaker's classic book, Opening Up by Writing It Down.
• Science-Backed Protocols: Explore the detailed breakdowns of protocols offered by the Huberman Lab Expressive Writing Guide.
• Therapeutic overviews: Learn more about how professionals use writing by exploring the Child Mind Institute Emotional Wellness Guide. [1, 2]

Here's what I know ( I'M NOT A PROFESSIONAL):

I started journaling with handwritten spiral notebooks. As I got better, I found my voice. Then I was told about getting a free blog and do my journaling online, which was basically what I was already doing on paper. I tried it and liked it.

Around that time, I decided to start a blog, but I needed a focus, a purpose. I picked a couple: End Stage Renal Disease (ESRD) and General Wellness (so I wouldn't run out of topics too fast!). It's been so much fun and really interesting to see all the areas those two topics cover.

I'm also looking for a living kidney donor, and this blog helps me get that message out to people who might read it and check out the links on my pages to learn more and maybe get tested. But that's another blog topic.

Anyway, journaling did so many great things for me. It helped me control my emotions by giving me a place to let them out. It let me rethink old ideas that weren't working anymore. Journaling helped me stop negative self-talk and made me feel better about myself by giving me a safe space to acknowledge my efforts and successes without that "devil-on-my-shoulder" nagging me.

This way of expressing myself therapeutically gave me the chance to see that my voice mattered, was valid, and was backed by a lot of life experience and a good education. For once, I felt heard (even though I didn't have any viewers yet). It still felt good. Plus, I was learning and exercising my brain with new concepts and info.

I'm not sure if this kind of therapy is for everyone, but everyone should give it a shot, even if it's just for 30 days. See if it opens doors for you or just gives you a reason to hit pause on life for a bit each day. You never know, it could give you some perspective and freedom. Try it.

Alright, I'm out. Hope you find your bliss this weekend and stay cool!#journalling, #writeaboutanything, #anoutlet, #useyourvoice, #blogposts, #quotefortheday

Tina

My quote for the day:

"What a comfort is this journal. I tell myself to myself and throw the burden on my book and feel relieved." — Anne Lister 

My links are now on the sidebar.

(Please, please, please share these links everywhere!)

Thank you for reading my posts.