The Top 10 Keys to Journaling Your Way to Health, Without Pills

Journaling is largely a neglected practice, but one that brings key physical and psychological benifits. "Holding back thoughts and feelings is really very hard work. Over time, exerting effort not to think about a worrisome topic--or feel an unpleasant emotion--becomes a major source of psychological stress. Constant stress can lead to severe illness. In studies of individuals who had experienced divorce or another emotional trauma, those who kept their emotions bottled up were more likely to develop high blood pressure and other stress-related ailments. In other studies, people who bared pent-up feelings showed lasting declines in blood pressure and heart rate."

1. Research confirms that writing about your emotions can prevent illness.

2. Research confirms that writing about your emotions can dissipate anger.

3. Research confirms that writing about your emotions can ease depression.

Most people report feelings of happiness and/or relief soon after putting their thoughts on paper. Some people, however, do find that writing about their feelings only intensifies their sadness. Fortunately, these feelings subside within a few hours. Don't let this dissuade you from returning to your journal.

4. Research confirms that writing about your emotions can facilitate problem solving.

Writing about an experience that is emotional helps you organize jumbled feelings into a coherent story. Complex ideas get reduced to specific problems. That makes them easier to tackle.

5. Set aside 20 minutes on four consecutive days.

Get started by setting aside the time. If you wish to write for more than 20 at a time--or beyond the four days--it's okay to do so. If not, simply put your journal aside. Feel free to return to it whenever you feel troubled. If you are in the throes of divorce, serious illness or another emotional crisis, you may want to keep a running journal. Doing so will buffer the impact of each new event and improve your ability to cope with it.

6. Choose a private place.

Find a spot where you won't be distracted by sounds, sights or smells. Using a pen and paper--or a typewriter, computer or even a tape recorder--start expressing your thoughts continuously. Writing without pausing makes it easier to avoid self-censorship--which can keep you from addressing key issues. Put down whatever pops into your mind. Don't worry about grammer, spelling or writing style.

7. Write what you feel.

Some people use a journal simply to record their day-to-day experiences--where they went, what so-and-so said, etc. But the only kind of writing associated with enhanced health is that in which one's deepest thoughts and feeling are freely explored.

8. Write only for yourself.

Writing with the idea that you'll show what you've written to someone else makes it hard to be frank.

9. Pick topics that worry or frighten you.

It might be an experience you frequently think--or even dream--about but have not been able to discuss openly. It might be something from long ago...or something that happened recently. You'll want to consider how the event unfolded...who was involved...and how you reacted. For example: Why did the event happen? In what ways did the event affect the other parts of your life? How did your reaction to the event reflect on who you were in the past... and who you would like to become? What was the event's impact on key relationships in your life?

10. Revisit your stories and reflect on your values.

Retelling the story helps put it in perspective...and takes some of the sting out of the emotions that go along with it. Think about how your core convictions and beliefs color your perception of the event under consideration. For example: what are your beliefs about right and wrong? Love? Hate? Friendship? Sex? God? If you feel betrayed by a friend, ask yourself why. Try to understand your reaction to your friend's behavior. A caution: writing about your feelings is a great prelude to taking action, but don't use writing as a substitute for appropriate action. If a diffecult problem can be corrected or a broken relationship mended, put down your pen and do it.

by Charles Powell, BS Ed