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Journal Writing In a study at Southern Methodist University in Dallas, a group of psychology students was asked to write about “the worst thing that ever happened to me.” For four days, they spent twenty minutes a day writing about such painful experiences as sexual abuse, suicidal thoughts, and deep guilt feelings.   Four months later, questionnaires showed each student generally had a more positive outlook and improved mood than before. In addition to the psychological benefits, they found that the students who wrote about traumas enjoyed improved physical health as well. In a follow-up study, the immune system T-cells, which fight viruses and bacteria, actually became more efficient as the students wrote and worked out their conflicts.   This supports what experts have long suspected: Unresolved conflicts can lead to stress, which weakens the immune system and leads to frequent illness. To write your way out of a problem – and toward better health – here are some suggestions for journal writing... #1 There is no “right” way to keep a journal. The most important thing to remember is that it should reflect you. Make it a mirror for your own experiences. #2 Give yourself time and solitude for your journal work. #3 When you write in your journal, use your own “voice.” Write freely, without worrying about spelling, grammar and punctuation. #4 Be honest and open with yourself. Don’t edit or censor what you write. #5 Write as specifically as you can. Include color, sounds and detail – this helps to keep the journal writing from becoming abstract and philosophical.  It allows a meditation to take place. #6 What you might write about…your dreams…a list of questions you are asking…an aha moment…a reflection…Or use the following sentence stems: ”I realize that…”          ”I am having difficulty with…”          “This morning I feel…”        “I am always daydreaming about…”          “My nagging inner voice keeps telling me to…”            “The thoughts that roll around in my head are…”          “My soul longs to…”  “What I’m most afraid of is…”          “My inner critic tells me…”        “What I am most grateful for is…”         “What I love most about myself is…”          “ The idea of keeping a journal feels…”          “My most secret desire is…”          “I’m most afraid of…”                  “The changes that would move me forward in my life are…” #7 Make a list of opposites in your life and write a dialogue between them in your journal. For example, a conversation between your masculine and feminine sides, or your adult and your inner child. #8 Write on unlined paper, at least 8 ½” x 11”. #9 Describe the event and your feelings about it. #10 Write about issues that you are currently dealing with, or find yourself constantly thinking about. #11 Write as often as you want. Try to write for at least 20 minutes at one sitting. <<BACK