Steps in the Writing Process ~ Online Writing Course
Journaling: The Healing Power of Words
By Ruth Folit
James W. Pennebaker, Ph.D. is a pioneer in the research of the
power of words.
The University of Texas psychology professor has studied the healing effects of journal writing and he has observed that those who write consistently about emotionally meaningful topics enjoy improved health.
In one study, healthy people who wrote about personally meaningful topics went to the doctor less frequently than those who wrote about superficial topics. Other studies show that
writing about significant topics
helps a variety of ill people lessen their symptoms: women who have fibromyalgia experience less pain and fatigue; those with high blood pressure lower their blood pressure; and terminal cancer patients sleep better.
What is it about writing that produces these health benefits? Pennebaker believes it is more than just the venting or the expressing of strong emotions that help people change. Research shows that the difference is linked to the way people think about the significant events, their emotions, and themselves. It seems that writing about significant topics helps people create a coherent, reasoned story, leading to new meaning and understanding of their lives.
With such impressive benefits for such a simple, low-cost practice, it makes sense to start right away! Wondering where to begin?
There are no hard-set rules for keeping a journal. How often you write, how much time you spend, and how rigorously you maintain a regular journaling schedule are matters of personal choice and circumstance. What seems a comfortable writing schedule for one may seem unbearably formal to another. And while an individual living alone may have hours of solitude and enormous flexibility in terms of time, a parent with small children may have very little of either. So it is of primary importance to find what works for you. The following ten general principles, however, may help you to
establish diary writingas a regular and enduring habit.
Steps in the Writing Process
1. Allow yourself regular writing times. Find a time of day that works well for you and use this time every day. As much as possible, control interruptions during this time.
2. Provide yourself a peaceful place to work. If you need an uncluttered space, try to clear your work area before sitting down to write.
3. Develop a centering ritual. Associating journal writing with another pleasurable habit can help to strengthen the routine and create an atmosphere of self-nurturing. When you are ready to write in your diary, consider pouring yourself a cup of tea or coffee. Play relaxing music. Take a moment for meditation, deep breathing, or simply relax and sit quietly for a few minutes. http://www.selfhealingexpressions.com/water_meditation.html
4. Prompt yourself with a routine self-reflection question:: If you tend to have trouble starting, prompt yourself with a routine question, such as "What are you feeling right now?" or, "What's on your mind?"
5. Write because you want to write, not because you have to. Don't allow journal writing to become an obligation or chore. Remember not to demand more of yourself than you can give. If you have missed a day, or several days, accept that journaling, like life, is imperfect and go on. Write the next time you have a chance.
6. Create a positive feedback loop. As you continue to use the journal as an opportunity to be with and learn about yourself, you will find that the practice gains a momentum of its own. Discovering your own hidden depths piques your curiosity and stimulates you to continue, setting up a positive feedback loop between your conscious and unconscious mind.
7. Emphasize process rather than product. An important purpose of diary writing is simply expressing and recording your thoughts and feelings. Concentrate on the process of writing-keeping the flow of words rather than worrying about the end result.
8. Use well-crafted journal writing tools. If you use a paper and pen, make sure that the quality of the pen and paper feels good to you - selecting top quality products that you enjoy and look forward to using. They should literally be comfortable to your hand and psyche when you write. If you are adept at the keyboard, look for
journal software
that is sophisticated yet easy to use. The
best journal software
should inspire, organize, track, help you quickly search and review your entries, and keep you journal secure and private. www.lifejournal.com
9. Learn from your own experiences. After just a few weeks or months of keeping a journal, go back to earlier journal entries. See how you've changed. Look for patterns and correlations between your stress levels and your health. How does stress affect your energy levels? See what helped your general mood improve by opening up journal entries that precede an increase in your mood ratings. Learn from your own experiences. Use the objectivity of time to review your life from a different perspective that you had when you wrote the journal entries.
10. Have fun! Journal writing is its own reward. Once you get started, your journal will become another one of your good friends-one who is always available and has the time to listen attentively.
Ruth Folit has kept a journal for 35 years.
LifeJournal,
her company's journal software, won the McGraw-Hill sponsored Technology Design Competition for Computers and Writing. Learn more about journal writing and download load a demo from
www.lifejournal.com.
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