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anthony
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Research studies over the last 30 to 40 years have illustrated the usefulness of therapeutic writing. Benefits include improvements to sleep, memory, mood, and the immune system, along with reduced absenteeism and fewer visits to the doctor with stress-related illness.
One simple way to use therapeutic writing is to keep a journal. Here are some instructions for how to do this. A word of caution: if you're suffering from severe stress, it's advisable to seek help from a healthcare professional first.
Choose a time and place
Choose a time when and a place where you won't be interrupted. Start each session by taking a few minutes to relax and prepare. If it aids concentration, play soft background music.
Start writing
Always date your journal entries. This makes it easier to track feelings over time and see patterns. Don't worry too much about grammar and punctuation. Just write about what's bothering you. At first, you don't have to construct sentences; if necessary, simply jot down words that express how you feel or, if you find it easier, make drawings. Don't censor yourself. Your journal is private, so be honest.
As you write, you might find yourself becoming emotional. Don't worry. This is normal. Just let those emotions surface. Think of it as decluttering or cleansing your mind. Try to include what makes you happy or grateful, too, to remind yourself that life is rarely all bad.
You don't have to write every day, but at first, try to make about three entries in your journal each week. Spend around 15 to 20 minutes writing during each session.
Go deeper
As the days go by, start to introduce some structure to your writing sessions. Try to identify your stressors. Ask yourself specific questions. How was your day? How did you sleep? Categorize your responses. Is work, your relationships, your health, or something else causing your unease? How does this make you feel? Try to be specific about causes and feelings. Are you feeling frustrated, angry, guilty, worried, fearful, or some other emotion, and why? Once you have something to work with, prioritize your problems. What creates the most stress for you? You may find it helpful to grade your Subjective Units of Distress (SUDs) at the beginning and end of each session.
Move Forward
After journaling for a while, you should have a better understanding of how you feel and why. Quite simply, journaling will put you in touch with yourself. Perhaps you'll see a pattern to your stress? Do the seasons affect your stress levels, for instance? Is there a monthly cycle?
Look back over all that you've written and start writing down possible solutions to your most pressing problems. Perhaps you need to speak to your manager about your workload, find a better way to work, change your job, find a job, or seek stress counseling? Maybe you need to socialize more, or less, live a healthier lifestyle or take a holiday. Whatever you decide to do, make it happen. Plan for a better, less stressful future.
Revisit the technique as required
There is no need to keep your journal every day over long periods of time; you can put it aside for a while and only repeat the process when you feel the need. Bear in mind that journaling should never become a substitute for taking action to deal with your stressful situations. Use your journal as a sounding board and a tool to help you focus and stimulate your innate coping abilities.
Expressive writing through journaling can help you to identify your stressors and begin finding ways to deal with them. In just a few minutes per day, you can help yourself to a healthier, less stressful future.
One simple way to use therapeutic writing is to keep a journal. Here are some instructions for how to do this. A word of caution: if you're suffering from severe stress, it's advisable to seek help from a healthcare professional first.
Choose a time and place
Choose a time when and a place where you won't be interrupted. Start each session by taking a few minutes to relax and prepare. If it aids concentration, play soft background music.
Start writing
Always date your journal entries. This makes it easier to track feelings over time and see patterns. Don't worry too much about grammar and punctuation. Just write about what's bothering you. At first, you don't have to construct sentences; if necessary, simply jot down words that express how you feel or, if you find it easier, make drawings. Don't censor yourself. Your journal is private, so be honest.
As you write, you might find yourself becoming emotional. Don't worry. This is normal. Just let those emotions surface. Think of it as decluttering or cleansing your mind. Try to include what makes you happy or grateful, too, to remind yourself that life is rarely all bad.
You don't have to write every day, but at first, try to make about three entries in your journal each week. Spend around 15 to 20 minutes writing during each session.
Go deeper
As the days go by, start to introduce some structure to your writing sessions. Try to identify your stressors. Ask yourself specific questions. How was your day? How did you sleep? Categorize your responses. Is work, your relationships, your health, or something else causing your unease? How does this make you feel? Try to be specific about causes and feelings. Are you feeling frustrated, angry, guilty, worried, fearful, or some other emotion, and why? Once you have something to work with, prioritize your problems. What creates the most stress for you? You may find it helpful to grade your Subjective Units of Distress (SUDs) at the beginning and end of each session.
Move Forward
After journaling for a while, you should have a better understanding of how you feel and why. Quite simply, journaling will put you in touch with yourself. Perhaps you'll see a pattern to your stress? Do the seasons affect your stress levels, for instance? Is there a monthly cycle?
Look back over all that you've written and start writing down possible solutions to your most pressing problems. Perhaps you need to speak to your manager about your workload, find a better way to work, change your job, find a job, or seek stress counseling? Maybe you need to socialize more, or less, live a healthier lifestyle or take a holiday. Whatever you decide to do, make it happen. Plan for a better, less stressful future.
Revisit the technique as required
There is no need to keep your journal every day over long periods of time; you can put it aside for a while and only repeat the process when you feel the need. Bear in mind that journaling should never become a substitute for taking action to deal with your stressful situations. Use your journal as a sounding board and a tool to help you focus and stimulate your innate coping abilities.
Expressive writing through journaling can help you to identify your stressors and begin finding ways to deal with them. In just a few minutes per day, you can help yourself to a healthier, less stressful future.
