You’ve probably experienced the relief that comes from talking about a deep seated problem with a trusted friend or professional. But sometimes there isn’t someone to talk to, or it doesn’t seem to be helping.
Research on happiness has revealed that a simple practice can be just as powerful, if not more, for healing trauma and increasing joy: journaling.
Here’s why it works so well: the power of writing is in organizing your ideas into coherent sentences. This is turn helps your mind gain clarity on an subject, in a way that talking might not. Recall a rambling conversation that left you more confused than when you started, and you know what I mean.
Writing helps you get better acquainted with your true self, and understand how you think and feel. Also, it’s very hard to lie to yourself in writing.
When I feel like a hot mess of anxiety, confusion, and just plain whininess, it really helps me to grab a pen and paper, and write down what I feel. I get to identify exactly what is bothering me. I go from an amorphous cloud of upset, to “I feel insecure about what I said at the meeting today.”
Boiling it down to its essence calms me down, so I can find a solution, or just move on. Has that ever happened to you?
You may be the type of person who loves to write, or who struggles with it. So I want to be clear here that journaling for happiness does not require you be clever, original, or grammatically correct.
Inspired by the book, 59 Seconds: Change Your Life in a Minute, here are some ways you can use a journal to support your long-term happiness and well being:
1. Write your gratitude. In a study comparing the groups who wrote about either the days’ events, their annoyances, or things they were grateful for, guess who ended up happier, more optimistic, and even physically healthier? You guessed it, the gratitude group. If you’ve never done this before, it may seem forced, but just go with it and see what happens.
2. Write about the best version of your life. Take a few minutes to imagine on paper the best possible future you could have. This isn’t about rainbows and unicorns – imagine the most ideal outcomes of your life goals, in way that feels realistic and believable to you. Do this for a few days in a row.
3. Write a love letter. You don’t have to send it. Just express your deep appreciation and admiration to someone who means a lot to you. It’s like gratitude journaling, but focused on a specific person, their wonderful qualities, and how they have affected your life.
Great ideas, you might say, but I don’t really have the time, and it just feels overwhelming.
Here’s my secret trick to journaling regularly: Set a timer for 10 minutes only, and write during that time. When the alarm goes off, consider that enough, and go on with your day. If you want to keep writing after the time is up, feel free and enjoy.
What’s your relationship with journaling? Love it or hate it? How as it helped you?
Teray Garchitorena Kunishi, ND
Dr. Teray offers natural and integrative programs for healing anxiety & depression, chronic fatigue, and digestive conditions. She is a licensed naturopathic doctor, wellness coach, author, and creator of the Deeply Happy Expert Series. She serves clients globally via phone and video consultation.
Get in touch at http://www.deeplyhappy.com/contact/
Get in touch at http://www.deeplyhappy.com/contact/
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