The Healing Power of Journaling

The Healing Power of Journaling is a presentation I attended back in March, 2014. It was presented by Susan Fee, M.Ed., PCC on behalf of Hospice of the Western Reserve and Lakeshore Educational and Counseling Services.

Tonight's blog post is going to focus on three of her topics:

What is Journaling?

Fee says that journaling is made up of three points. The first is that it is a special type of writing, in which you are exploring and pouring yourself out on paper.

Journaling is also something that anyone can do. It is important to remember that if you can't name something, then you can't work through it and journaling allows you that chance to name your grief. It is also helpful to know and remember that because anyone can do, regardless of age, it is okay to have spelling errors, run on sentences and other grammatical mistakes. The point of journaling is to explore emotion, not be perfect spellers. Remember that journaling is special and unique to each individual. 

Lastly, remember that there are NO RULES! Journaling is whatever makes you feel good and helps you explore you grief and give it a name.

Benefits of Journaling

There are five benefits that Fee listed in her presentation. Her first point is that your journal is a safe place to dump/explore feelings. Those using journaling to work through their grief should realize that they will have deep emotions, that may take some time to express. However, once you start expressing and exploring you will find that they come out easier.

Make sure your journal is ALWAYS AVAILABLE. Your journal needs to be easy to carry with you. She recommends that you use a spiral notebook over a fancy notebook, but whatever you use is up to you.

It is a healthy coping tool. It is always better to journal rather than turning to vices such as food, drink, drugs, gambling, shopping, etc. Always remember that if you can't face the the paper in a journal, but can't face vices.

It always for reflection and clarity.

And lastly, it allows you to take time for yourself. It is important to make sure that while you are journaling you are free from distraction so that you can focus. She recommends that you journal in the morning while it is quite, but again, any time you can write and take the time for yourself, it is important that you do.

The Mechanics of Journaling

The mechanics of journaling is a three-step process.

Before you Begin

• Quite self, breathe, meditate.
• Date every entry at the top of the page. This will allow you to see how you have progressed through your grief.
• Write three feelings words at the beginning of every journal entry. Ask and answer the question, "How do I feel right now?" Again, if you can name how you feel, you will be able to address it.
  

During

• Write quickly, without censoring. NO EDITING!!!
• Keep writing-don't stop until you're done. Whether it's a timed exercise or you have exhausted your emotions.
• TELL THE TRUTH! If you can't be honest on the page-you can't be honest with others.

Ending

• STOP if you feel yourself becoming overwhelmed. Set it down and disengage.
• Bring yourself back to the present moment by writing, "Now I am aware of..."
• Write three feeling words at the end of your entry. "How do I feel right now?"
• Close your journal and put it in a safe place. Remember, your journal is private unless you choose to share it with someone.
• Breathe, meditate, move (Stretch/take a walk) Remember to disengage.
• Fee recommends not to journal at night if you can, as it may make it hard for you to shut down and sleep.
  

During the next few weeks, we will be using Fee's presentation as we explore Journaling Through Grief.