Introduction
In the hustle and bustle of our daily lives, emotions can often become tangled webs that we struggle to unravel. From the joy of success to the pain of disappointment, emotions are an integral part of the human experience. Something I’ve coined, “therapeutic journaling” can be a powerful tool that goes beyond the mere chronicling of daily activities or the emotional dump that can sometimes leave you in a less-than-ideal place.
So, what sets therapeutic journaling apart? It’s not just about jotting down the events of the day or releasing pent-up emotions onto the paper. It’s a deliberate and structured process that moves us from a chaotic headspace to a more balanced and affirming mindset.
I speak from experience on this one. I used to journal a lot – but it was either journaling the activities of “we did this, went here, it was cool” type entries, or something that turned really dark and ruminative about my stuck beliefs, emotions, experiences. I began to really hate journaling, actually, because the daily activities type felt fake, and the overly emotional type felt VERY unhelpful.
Benefits of Journaling
Scientifically, there’s evidence that journaling can do wonders for emotional processing in ways that typing or talking may not achieve. When we put pen to paper, we engage different neurological functions of the brain. This process slows us down, reducing impulsivity and allowing for more thoughtful reflection. In essence, therapeutic journaling becomes a journey inward, guiding us to explore and understand our emotions on a deeper level.
Therapeutic Journaling
The basic process of therapeutic journaling involves starting with free writing about emotions, beliefs, sensations and moves us into a balanced, whole, hopeful emotional state.
Begin with free journaling, from a stream of consciousness standpoint where you let your thoughts flow without judgment or filters for about 10-15 minutes. This time frame can be adjusted based on your emotional state, allowing flexibility for a longer or shorter session. During this free writing phase, don’t hold back. Let the words spill out, and take breaks when needed – cry, breathe, or engage in soothing activities like bilateral tapping or EFT tapping to stay centered.
Once ‘most of it’ is out for that writing session, the next step moves you into the more structured writing. This is where the magic happens! Techniques like Socratic Questions, ABCDE method, or the Semantic Method come into play, guiding you through a process of self-discovery and correction to balance.
Socratic Questions
Socratic Questions encourage you to challenge assumptions, explore positive attributes, and consider alternative perspectives. Examples can include:
- What other perspectives am I not considering or haven’t yet explored?
- How might my past experiences and fears be influencing my current emotions?
- What unique qualities do I possess that can help me in this situation?
- How might someone else view my situation differently?
- What do I believe about my future and possibilities that I’m not acknowledging?
- How can I show love, nurture, and support to myself in this moment?
- What qualities about myself are lovely, worthy, and beautiful?
- What factual information can I consider alongside my feelings?
- What assumptions am I making? What evidence am I using to support or refute those assumptions?
By delving into these questions, you begin to unravel the layers of your emotions, gaining insight and understanding.
Semantic Method
The Semantic Method, on the other hand, encourages you to focus on the meaning of words and how they contribute to your emotional experience. Challenge yourself to explore the nuances of your beliefs about the future and your possibilities. Consider the facts alongside your feelings, and you may find a more balanced perspective emerging. Examples here might be:
- What does it mean to ‘be alone?’
- What do I consider “successful” or “happy?”
- If I’m calling myself “loser” or “gross” – what defines that, how do I determine that?
Bilateral Stimulation
Bilateral stimulation (BLS) involves using sensory stimuli (sounds, tactile/touch, eye movement, etc.) to activate both sides of the brain – the emotion and logic centers. When we experience great emotional distress, that memory is stored in the emotional centers – differently than memories about following directions to a new work location, etc. Parts of the brain that are deeply impacted and impaired as a result of trauma involve our brain’s ability to find words for the event/experiencing, and to hold the event in a timeline format with a beginning and end.
Neuroscience has demonstrated that bilateral stimulation helps reduce emotional reactivity by allowing the brain’s logic to get involved in the processing of the event, and assisting the brain in creating timelines rather than us remaining stuck in a loop re-experiencing past traumas. (link to body keeps the score). Other examples of BLS include walking, yoga, swaying or rocking from side to side, tapping toes to the ground, etc. Bessel van der Kolk’s book The Body Keeps The Score has a wealth of information about this.
Throughout this structured writing phase, continue to use tapping at a slow, gentle pace as an integral part of the therapeutic experience, guiding you through the journey of emotional processing and self-reflection.
Conclusion
Incorporating this type of journaling practice with somatic skills can enhance the therapeutic benefits, providing a roadmap to emotional well-being. Remember, therapeutic journaling is a journey, not a destination. So, pick up that pen, let your thoughts flow, and embark on a path of self-discovery and emotional healing. Your body, heart, mind, and soul will thank you for it.
If you’d like a free workbook with this outlined, click here and I’ll send you a PDF download for free.
Follow me on IG/FB/TT @shannanblummft and if you’re interested in getting more support like this, consider joining my coaching healing memberships here as I have openings for 1:1 and group coaching.
In Health & Wholeness,
Shannan
