{"id":3768,"date":"2022-03-05T14:53:11","date_gmt":"2022-03-05T14:53:11","guid":{"rendered":"https:\/\/drdebbie.co.za\/?p=3768"},"modified":"2024-08-15T12:36:42","modified_gmt":"2024-08-15T12:36:42","slug":"the-health-benefits-of-journaling","status":"publish","type":"post","link":"https:\/\/drdebbie.co.za\/drdebbie\/the-health-benefits-of-journaling\/","title":{"rendered":"The health benefits of journaling"},"content":{"rendered":"\t\t
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The health benefits of journaling
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How to help\u00a0manage\u00a0emotions<\/em><\/strong><\/p>

I am sure you would agree that the last few months have been a roller-coaster and quite challenging in many ways. What has been sad to see is how many more children and teens are struggling with anxiety during these times, besides adults.

I want to share with you a tool that works well to manage and work through emotions.

You might ask what the purpose is of releasing emotions, it is so much easier just suppressing emotions. According to Chinese Medicine If you hold on to the emotion of particularly anger and unresolved anger your liver will take the strain. Over time this will affect your digestive system. Anything from IBS to abdominal pain symptoms will appear.

In fact, in Chinese Medicine, there is a belief that emotion precedes the symptom.<\/em><\/strong>
<\/em><\/strong>
Have you heard of some people who become diabetic after having a terrible shock? The body’s physiology changes with emotions.

One of the ways to release emotions is journaling\u00a0<\/em><\/strong>– ok I can see you rolling your eyes at this one. So I guess I will need to pull out the research on this one. But let me explain first how this works.\u00a0

A study conducted in 2013 found that 76% of adults who spent 20 minutes a day journaling for three days in a row before a scheduled medical biopsy was fully healed 11 days later. On the other hand, 58% of the control group had not yet recovered. The study concluded that just one hour of writing about a distressing event helped the participants to better understand the events and reduce stress levels.

Ok, now that I have your attention please try this one. The basic premise is that as you write, and that is with your hand not on an electronic device your brain slows down and by doing this you can process all the emotions. And then by the act of writing, you release emotions. Remember you can throw the notes away if you want to do so afterward.

Another advantage of journaling is that it increases\u00a0Self-Understanding<\/strong>

<\/p>

Do you feel like your emotions are complicated and confusing? If you struggle to understand why you feel or react the ways you do, you might benefit from using a journal. Journaling can help you appropriately identify and express your feelings to increase self-understanding.<\/p>

Once you learn to identify and deal with your feelings in acceptable ways, you have truly mastered self-understanding.<\/em><\/strong> By simply jotting down what’s going on with you and how you feel about it, you can get a handle on your emotions.<\/p>

Writing your feelings in a journal helps increase self-understanding in four ways:\u00a0<\/strong><\/p>

\u00a0<\/p>

  1. Journaling compels you to think about and process a particular situation or occurrence. <\/strong>When you write about an event, you automatically process the event through words and description. Recording the situation in writing can lead you to notice details you hadn’t noticed when the event took place, thus increasing your insight into the situation.\u2028<\/li><\/ol>
    • \u00a0 \u00a0 \u00a0While journaling, put aside other thoughts and just focus on the situation.\u2028<\/li><\/ul>

      \u00a0<\/p>

      1. Journaling allows you time to identify feelings about the situation. <\/strong>Chances are you may not have time to analyze every event as it occurs throughout the day.
        However, if you pledge to journal, you know that you’ll later take the opportunity to reflect on important occurrences and consider how you felt about them.<\/em><\/strong><\/li><\/ol>
        • \u00a0 \u00a0 \u00a0Labeling your feelings leads to a better understanding of how you respond in certain situations.<\/em><\/strong>\u2028<\/li>
        • Use “feeling” words when describing your emotions about a situation or event.
          Examples of feeling words are, “pumped,” “annoyed,” “ecstatic,” and “angry.”\u2028<\/li>
        • \u00a0\u00a0\u00a0A helpful sentence structure to use in your journal is, “I felt __________
          when ________ happened.”\u2028<\/li><\/ul>

          \u00a0<\/p>

          1. Journaling helps you see why you felt the way you did.\u00a0<\/strong>Journaling provides an opportunity to fully explore your emotions about an event or situation and come to a conclusion about your feelings. Writing about your feelings can even assist you in changing
            negative feelings in the future, once you figure out why you felt the way you did.<\/li><\/ol>
            • Knowing why you responded in a certain manner increases self-understanding and also allows opportunities for change.<\/em><\/strong>\u2028<\/em><\/strong><\/li>
            • \u00a0 \u00a0\u00a0When completing a journal entry, consider all the reasons why you may have felt or responded in the way you did.\u2028<\/li>
            • \u00a0\u00a0Theorize and decide which theory best fits to explain your feelings and behavior.\u2028<\/li><\/ul>

              \u00a0<\/p>

              1. Re-reading your journal sheds light on your progress. <\/strong>When you process situations through journal writing and read about them later, you’ll likely see patterns of emotions and responses that recur in similar situations.<\/li><\/ol>
                • You might want to learn to more openly express your emotions upon identifying these patterns. Or maybe you want to work to change your pattern of responding. \u2028<\/li>
                • Re-reading your journal might reveal unhealthy reactions to certain situations.
                  In this case, these reviews of your entries could help you make a commitment toward more positive and helpful reactions. \u2028<\/li>
                • Take notice of your progress over time in responding to situations in positive ways.\u2028<\/li>
                • Regardless of whether you choose to accept your feelings or make a change, you still increase your self-understanding through reviewing your journal.<\/em><\/strong><\/li><\/ul>

                  You might feel confused at times and be at a loss to explain\u00a0why<\/em> you responded in a certain way. However, you can improve insight by reflecting further about these situations and the feelings you experienced, especially if you see patterns of similar reactions.<\/p>

                  Sometimes your feelings are deep-rooted and go back to an incident that happened many years ago, so\u00a0similar situations now trigger similar feelings.<\/em><\/strong> Writing and reflecting on your journal entries may help you remember the previous incidents so you can understand your feelings
                  and decide if they benefit you now or if you wish to pursue more positive outcomes in the future.<\/p>

                  Try journaling today to explore how you feel and respond to life events. When you do, you’ll increase self-understanding and live a healthier, fulfilling life.<\/p>

                  \u00a0<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

                  The health benefits of journaling How to help\u00a0manage\u00a0emotions I am sure you would agree that the last few months have […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","footnotes":""},"categories":[1084],"tags":[],"class_list":["post-3768","post","type-post","status-publish","format-standard","hentry","category-general-health"],"yoast_head":"\nThe health benefits of journaling - 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