Managing Stress 8E Principles and Strategies for Health and Well-Being Brian Luke Seaward, Ph.D. Unless otherwise noted, all images were supplied by Brian.

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Managing Stress 8E Principles and Strategies for Health and Well-Being Brian Luke Seaward, Ph.D. Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited. Used with permission.

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 Soul- Searching Process

Self-exploration of Thoughts and Feelings

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

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:

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