Managing
Stress
8E
Principles and Strategies
for Health and Well-Being
Unless otherwise noted, all images
were supplied by Brian Luke Seaward.
Credit: © Inspiration Unlimited. Used
with permission.
Brian Luke Seaward, Ph.D.
Chapter 11
Journal Writing
“All sorrows can be borne,
if you put them in a story.”
—Isak Dinesen, Author, Out of Africa
Therapeutic journal
writing can be
defined as a series of
written passages that
document the
personal events,
thoughts, feelings,
memories, and
perceptions in one’s
life journey leading
to wholeness.
Cultivating the SoulSearching Process
Self-exploration of
Thoughts and Feelings
Historical Perspective
Historical Perspective
Magellan
Lewis & Clark
Columbus
Marco Polo
Kings and Queens
Astronauts
Journal
Writing
as a
Coping
Technique
Research on the health
effects of journaling
Research on the health
effects of journaling
• Increases immune function
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
• Decreases cholesterol levels
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
• Decreases cholesterol levels
• Decreases stress levels
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
• Decreases cholesterol levels
• Decreases stress levels
• Beneficial for fibromyalgia patients
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
• Decreases cholesterol levels
• Decreases stress levels
• Beneficial for fibromyalgia patients
• Augments grieving process
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
• Decreases cholesterol levels
• Decreases stress levels
• Beneficial for fibromyalgia patients
• Augments grieving process
• Helps cope with stressful life events
Research on the health
effects of journaling
• Increases immune function
• Decreases resting blood pressure
• Decreases cholesterol levels
• Decreases stress levels
• Beneficial for fibromyalgia patients
• Augments grieving process
• Helps cope with stressful life events
• Promotes helpful cathartic
release for Iraq war veteran wives
Journal
Writing:
Immediate
Effects
Short Term Effects:
Journal
writing
allows
for a healthy
emotional
catharsis
Journal
Writing:
Long-Term
Effects
Long-Term
Effects:
You see patterns in
thoughts and
behaviors that are
hard to notice on a
day-to-day basis
Steps to
Initiate
Journal
Writing
Journaling
Strategy:
Journaling
Strategy:
• Identify stressful issues
Journaling
Strategy:
• Identify stressful issues
• Identify emotions
with these issues
Journaling
Strategy:
• Identify stressful issues
• Identify emotions
with these issues
• Consider creative
solutions to problems
Journal Writing Tips:
Getting Started...
• Centering
• Label your entries
• Uncensorship
• Spontaneity
• A private place
• A private journey
• Overcoming writer’s
block
Poetry
Therapy:
Poetry
Therapy:
Making
order
out of
personal
chaos
Blogging
vs.
Journaling
Writer’s Block!
Journal
Writing
Styles:
Themes
and Ideas
Styles and
Themes
Styles and
Themes
• Buzan Style
Styles and
Themes
• Buzan Style
• Proprioceptive Method
Styles and
Themes
• Buzan Style
• Proprioceptive Method
• Dream Journal
Styles and
Themes
• Buzan Style
• Proprioceptive Method
• Dream Journal
• Unsent Letters
Styles and
Themes
• Buzan Style
• Proprioceptive Method
• Dream Journal
• Unsent Letters
• Others
Best Tips
for
Journal
Writing
Journaling Tips
• Get a nice notebook
Journaling Tips
• Get a nice notebook
• Start an entry with lists
Journaling Tips
• Get a nice notebook
• Start an entry with lists
• Consider soft
background music
Journaling Tips
• Get a nice notebook
• Start an entry with lists
• Consider soft
background music
• Consider a centering
device, like a seashell
Journaling Tips
• Get a nice notebook
• Start an entry with lists
• Consider soft
background music
• Consider a centering
device, like a seashell
• Try a poem, or even rap
Journaling Tips
• Get a nice notebook
• Start an entry with lists
• Consider soft
background music
• Consider a centering
device, like a seashell
• Try a poem, or even rap
• Keep a journal section
for ideas, doodles, and
photo collages
Best Application for
Journal Writing