WHY JOURNAL?

When you think of “journaling,” you may cringe at the very notion of seeing your words on paper. Several reasons may come to mind~

• What if someone finds it and knows your inner thoughts? Valid.

• What if your family and friends read it at your funeral? Grim, yet, also valid.

• What if your handwriting looks subpar and you cannot even focus because you're concerned that 8th grade English teacher is still lurking over your shoulder... Ok, that one isn't even truth...

• What if you feel like a tween girl, laying on her bed with her feet waving lazily through the air and writing about her crush in a diary? Now, would that be so bad to feel like a kid again?

No matter your reasonings for not journaling, my hope today is to quell everyone of them by sharing with you the enormous amount of benefits FOR journaling. Intentional journaling can produce effective results in positive outcomes and improvements to your quality of life. aka... your emotional healing and well-being.

"Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind."~Natalie Goldberg

Well said, Ms. Goldberg...

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Overall, journaling/expressive writing has been found to:

• Boost your mood

• Enhance your sense of well-being

• Reduce symptoms of depression before an important event

• Reduce intrusion and avoidance symptoms post trauma, (assisting in the Post Traumatic Growth process)

• Improve your working memory (ahem, Alzheimer's need not be a thing)

• Improve your immune system

In particular, journaling can be especially helpful for those with PTSD or a history of trauma.

According to Positive Psychology, the acronym WRITE is an excellent tool to begin your journaling process.

W – What do you want to write about? Think about what is going on in your life, your current thoughts and feelings, what you’re striving towards or trying to avoid right now. Give it a name and put it all on paper.

R – Review or reflect on it. Take a few moments to be still, calm your breath, and focus. Begin in your belly, breathe deeply and exhale fully. Begin your statements with I AM, I FEEL, I HAVE ... etc. These will launch you into a sentence or two surrounding that. What do you feel? What do you have? Keep these statements in the present- today, currently and so on.

I – Investigate your thoughts and feelings through your writing. A good investigator asks questions. When we asks our brain a question it automatically searches for the answer. Allow yourself to scribble, jot and pencil down any thought that springs to mind.

T – Time yourself to ensure that you write for at least 5 minutes. Five minutes goes quickly, so if you're comfortable, allow for more time.

E – Exit strategically and with introspection. Read what you have written and take a moment to reflect on it. Sum up your takeaway in one or two sentences, starting with statements like “As I read this, I notice…”, “I am aware of…”, or “I feel…” If there are action steps you see necessary then by all means, go for it. If this was simple a journaling practice, leave it be. We'll a have plenty of opportunity to dive in deeper and create next steps.

To this I would add- using Valor essential oil to give you the courage to begin. Use Release oil after to assist your brain in totally and completely releasing all the ick. And finally, applying Transformation oil after the journaling process to help you focus on the new truths you realized afterwards. There will be a shift, count on it.