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Journaling Your Journey
I often ask clients to keep a personal journal so that they can keep their momentum between sessions.
I also ask them to take notes during our sessions so that they can remember their insights and
assignments. The people who put the most into self-development will have the greatest success.
Why write a journal?
- People who release their feelings into a journal have healthier immune systems.
- People who set general priorities are healthier.
- People who set clear success goals are incredibly more successful than those who don't.
- It allows you to see trends, patterns and gradual changes.
- Including photos and news clippings helps you put your life into a context.
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- It helps you understand why you feel and act the way you do.
- When you are confused, it can clarify your thoughts and feelings.
- It reveals your methods of
self-sabotage.
- It celebrates and reinforces your successes.
- It acts as a companion and friend.
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There is no wrong way to do it.
You can write in a locked book, a big sketch book, a tiny notebook, draw in it, paste things in, do it on
the computer (even online), tape record or make a video. Keep it secret or show it. Some of the books listed have simple gentle guidelines. Others, like Ira Progoff's approach, are complex, time-consuming
and a genuine form of self-therapy. Some ways to begin Record daily events and feelings. Record dreams as soon as possible without analyzing. Go back to it later and look at the dream in the context of
your life. Outline long term and short term goals for work/school, health, appearance, spirituality, friendship, family, finances and so on. List clear actions you can take in relation to the goals and see
how well you stick to it. Notice your "tone of voice". Do you praise or punish yourself?
Handy Lists
- People in your life
- Role models
- Events out of your control
- Choices/decisions
- Emotions
- Opinions
- Homes you have lived in
- Jobs
- Relationships
- Ideals
- Pet peeves
- Ways to feel better now
- Goals
- Unmet needs
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- Problems
- Personal strengths
- upports
- Fears
- Hopes
- Ways to nurture yourself
- What you ant from people
- What you think they want from you
- Beautiful, special experiences
- Spiritual experiences
- Good things you did for yourself today
- Your blessings
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Book suggestions
- The Many Faces of Journaling: Topics & Techniques for Personal Journal Writing by Linda C. Senn
- Journal to the Self: 22 Paths to Personal Growth by Kathleen Adams
- Writing to Grow: Keeping a Personal-Professionalism Journal by Mary Louise Holly
- Writing to Save Your Life: How to Honor Your Story Through Journaling by Michele Weldon
- Journaling From the Heart by Eldonna Bouton
- The Artist's Way by Julia Cameron
- The New Diary: How to Use A Journal for Self-Guidance and Expanded Creativity by Tristine Rainer
- At a Journal Workshop: Writing to Access the Power of the Unconscious and Evoke Creative Ability (Inner Workbook) by Ira Progoff
- Stirring the Waters: Writing to Find Your Spirit by Janell Moon
- Unsent Letters: Writing As A Way to Resolve and Renew by Lauren Smith
- The Picture of Health: Healing Your Life With Art The Picture of Health: Healing Your Life With Art by Lucia Capacchione, Ph.D.
Links
http://www.luciac.com/
http://www.creative-journal.com/
http://www.inspiredtojournal.com/
http://www.journalinglife.com/
http://www.writingthejourney.com/
There are writing techniques very different from Journaling that can help you process old issues and take new directions. Dr. James Pennebaker
http://homepage.psy.utexas.edu/homepage/faculty/pennebaker/Home2000/JWPhome.htm of the
University of Texas in Austin has been researching writing for over 25 years. His website posts research articles. There are clear instructions for a healing writing exercise in his "writing and health" section. A
big part of the value of Personal Journaling is that you can keep track of what is going on in your life and review it to deepen understanding and set new goals. If you are in therapy, you can show your therapist
parts of the journal. Dr. Pennebaker's writing exercise involves writing whatever comes to mind as quickly as possible without worrying about spelling, punctuation, grammar or sense. The idea is to
release your thoughts, then destroy your writing. If you decide to keep it, then it's important to not look at it for a long time. Most of us over think things. The emotional release of writing in this manner
for about 15-minutes per day for four consecutive days strengthens the immune system and improves resistance to colds and flu. An excellent idea for students and teachers around exam and break times
when they are stressed and more susceptible to illness.
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