re:Write- Journaling As a Tool to Heal: Tips for Getting the Most Out of a Journal Practice

By: Nicole Leon, ASW, CARE Advocate

Have you ever tried journaling? Perhaps you have always been curious about journaling, but don’t know how to get started? Maybe you have journaled in the past but have struggled to keep consistent with your practice? Whatever your experience, CARE would like to invite you to try journaling with us. Each quarter of the 2021–2022 academic year, CARE will post a series of themed journal prompts that relate to experiences of power-based personal violence (PBPV). PBPV is any act where power is used to exert control or intimidate, including sexual assault, domestic/partner violence, family violence, and stalking. Each prompt will also include reflection questions tailored to the prompt meant to support your journal practice. Fall 2021’s theme will be: Reflecting on the Healing Process, and the first post will appear Monday, October 4th at 12 noon on CARE’s Instagram, Twitter, and Facebook accounts (@UCICARE).

Journaling can be a wonderful coping tool for folks who are currently struggling with mental health concerns, experiences of trauma, and even physical illnesses. Studies1,2 have found the following outcomes of a regular journal practice:

• Improved mood/affect
• Feelings of greater psychological well-being
• Fewer post-traumatic intrusion and avoidance symptoms
• Improved working memory
• Fewer stress-related visits to a doctor
• Reduced blood pressure
• Reduced absenteeism at work
• Altered social and linguistic behavior
• Even improved GPA for students

If you would like to try this 6 week journal practice with CARE, below are a few tips to support getting the most of this practice:

• Create space, physically, mentally, and emotionally to journal. This may look like scheduling a time to journal, putting headphones on as you sit in a corner of your home, or going to a quiet place. Whatever space you choose, set yourself up for success by being sure you can dedicate time to this practice.
• A journal does not have to be physical paper and pen. You can use a computer, phone, or any other means of writing that is most convenient for you. If you would like a paper journal, please connect with CARE via phone or email: 949–824–7273, care@uci.edu.
• Perfection is not necessary. Try your best to not fuss over grammar, complete sentences, or even legible penmanship. It is much more important to let your thoughts surface however they may appear.
• Journaling can stir up unsettling emotions. Keep in mind that it’s not uncommon to feel some distress as you write about your feelings. You have the power to pause, close your journal, and gift yourself rest if feeling overwhelmed. If you would like more support while journaling, you can connect with a CARE Advocate M-F 8am-5pm at: 949–824–7273 or by email: care@uci.edu. CARE will also be posting resources in the comment section of each prompt and our website lists resources as well.
• Journal what comes up for you. The reflection questions can help you begin to form your thoughts, but are by no means intended to limit you. If something surfaces for you immediately as you read the prompt, write about it. You can certainly come back to the reflection questions if it feels right for you at another time.
• Do more than just vent. Venting can feel cathartic, but research1–4 suggests journaling is most beneficial when used to actively process your feelings and thoughts and how they are present for you, mind, body, & soul. Use journaling as a tool to truly understand what is coming up for you.
• Cultivate compassion for self. Let the act of journaling remind you of how much strength, courage and resilience you possess. Being willing to engage in this (or any) healing modality shows this and the practice of placing these reflections into your journal can serve as a good reminder.

If you are feeling inspired and ready to give journaling a try, follow UCI CARE’s social media accounts and keep watch for the first prompt to post at 12 noon on Monday, October 4th. If you’re not feeling quite ready, that is ok, the posts will live on CARE’s accounts so you can always refer to them at a time that feels best for you.

References

1. Baikie, K., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. doi:10.1192/apt.11.5.338

2. Glass, O., Druesicke, M., Evans, J., Bechard, E., Wolever, E. (2018). Expressive writing to improve resilience to trauma: A clinical feasibility trial. Complementary Therapies in Clinical Practice, 34, 240–246. https://doi.org/10.1016/j.ctcp.2018.12.005

3. Hass, Susan B. (2019). Journaling about trauma and stress can heal your body.Psychology Today. https://www.psychologytoday.com/us/blog/prescriptions-life/201912/journaling-about-trauma-and-stress-can-heal-your-body

4. Scott, Elizabeth (2020). The benefits of journaling for stress management. Very Well Mind. https://www.verywellmind.com/the-benefits-of-journaling-for-stress-management3144611