The Write Tool—Journal writing is a popular activity—we know that by the huge array of blank books we see in bookstores. What surprises many people is how few seem to feel insecure about how to get themselves started. This has been my focus for many years—teaching people how to use writing as a tool for personal growth. Below you’ll find an article written for professionals. It will, however, be of interest to anyone who wants to get more from their journal time.
When I began to focus on Therapeutic Writing as a tool for therapy I started by offering suggestions to my clients in a sort of vague way. I might have added the suggestion to “write an unsent letter” to a parent or spouse, but that was the extent of my instruction. Often what I heard in the next meeting were things like, “all I saw was a blank page in front of me and didn’t know what to say”, or “I started…but then writing it down made it seem so real…I couldn’t continue”, or “I’m afraid whatever I write will be found by someone,” or the most common, “I don’t have time!” Do those complaints sound familiar?
I’d like to offer you some information about writing as a therapeutic tool so that you can prepare your clients (or yourselves) to have a rewarding and productive writing activity. The more information and instructions you have the more successful you both will be. You may even be surprised at some of the benefits derived from “expressive writing”, as it is called by researchers. Consider the benefits that may come to you, too, in writing. It is a wonderful tool for self-care, and your instructions will be much more ‘alive’ when you can speak from your experience.
Researcher James Pennebaker, PhD has explored this expressive writing for well over twenty years. Some of his findings are summarized in Opening Up, his book about the power of expression. His research was done with college students and took the form of having them write for four consecutive days, fifteen minutes each time, about “difficult life situations”. What has come from that is the recognition that writing can help to lower blood pressure, improve immune system functioning, and require fewer doctors office visits. Beyond that, Pennebaker’s work has opened the door to more research, from a medical and from a psychological point of view, some of which is described in the book, Writing Cures. From both perspectives this expressive writing offers possibilities for clients that are not only meaningful, but also simple, accessible, and inexpensive.
Of course there are many more benefits besides those identified by research. Journaling is a wonderful tool for raising self-esteem and personal awareness. It is a way to ‘see’ what one thinks about—allowing for choices about continuing in that direction or not. As an adjunct to therapy it allows clients to ‘tip-toe’ in to areas that are scary—helping them move through their fears in an organic way. Some use journaling as a tool for spiritual growth, or as a way to literally keep track of their history. I find that writing alone is helpful in getting grounded and focused on what is going on NOW, regardless of the topic written about. The key to successful journaling is to continue to do it long enough to experience benefits. Once the connection is made people will be more likely to return again and again. The journal, in a sense, becomes a reliable friend.
Resources
Ten or more years ago I decided that journal writing was a much more valuable tool for clients than had been recognized, so I began to collecting books on the subject. I encountered Kathleen Adams book, Journal to the Self which offered immediate and easy to use guidelines. Prior to Kay’s book there was only Progoff’s, Intensive Journal Workshop to use as a reference. Progoff was a psychologist popular in the mid-twentieth century, whose special approach to journal writing was the first in the realm of “journal therapy.” His contributions are monumental, and yet his process is a bit complicated and not well tolerated in a culture that wants everything as close to “instant” as possible. Of course now there are many fine books about journal writing to access for more information.
There are some basic guidelines to follow when journal writing. Even though they may seem obvious, clients who are in some level of distress in their lives will appreciate having things spelled out clearly for them.
There are no rules for journaling but there are suggestions that can be helpful:
· Date each entry so you know when you wrote what if you choose to re-read your journal.
· Let go of all concerns about grammar, punctuation, spelling, or construction. However you do it is right—since it is yours.
· Before you begin take a few moments to take a deep breath, and then another, as you begin the process of letting go of external concerns and turning your attention inward.
· When you write (either by hand or on the computer) write naturally, as though talking to yourself as a friend.
· Keep your journal private, since worry about others reading it will keep you from being completely honest with yourself. (You may even want to tear up or shred what you’ve written each time you write.)
· Enjoy the process, continuing to open up as you write, to the real truth within—or at least what you can tolerate seeing for now.
· Make a decision about how much time you want to spend writing, from five minutes to an hour—and then keep track. This is especially helpful to beginners and will help you get started, and then know when to stop.
I hope this helps you to feel more confident...and even inspired, to open your journal, and discover the hidden "magic" you have within!
