Journal Writing and It's Benefits

​The therapy process is a time and place for you to open up about your thoughts and feelings.  Especially the one’s you find the most difficult to talk about. It’s those stories from our past, the ones often forgotten, mostly by choice, that are having a profound impact on your life now.  But I know that sharing those stories from your past isn’t easy.  You’ve tucked them away for a reason.
 
When in therapy with me, I share that our past events, in part, shape who we are and it's important that we take a look at it. Many don't want to go there. But in order for us to understand what is happening now it’s important that the stories of your life experiences come to light.  It’s very scary, I know. But the process doesn’t have to be scary or intensely direct.   I often tell my clients, when they are having difficulty verbalizing their emotions or thoughts, to journal write.  It’s a very freeing, liberating and sometimes a scary experience that you can do where you are most comfortable – in your home, at the park, or wherever you choose.
 
Journal writing helps you move toward self-discovery. It will help you make sense of the chaos that may be surrounding you.  It’s helps resolve traumas that you may have experienced which is holding you back from your potential. And it’s a safe way of looking at the past, which can inspire you to move forward.
 
In journal writing you don’t need to be a seasoned writer. Just grab a pen, notepad, journal book, or your computer and be ready with an open mind.
 
Journal writing is a wonderful outlet for letting go of your bottled up emotions. If you are feeling sad, happy, excited or angry, write it down. Release what ever you are thinking and don’t worry about grammar. Sometimes you may find yourself just writing single words; sometimes it’s a sentence. You might be someone who draws pictures. Just let you mind focus on what you are feeling, don’t hold back, write it down.  I assure you the feeling is liberating and powerful.  If you find it’s bringing about upsetting feelings please bring that to your therapist. She/he can help you process the unsettling thoughts and bring you toward a place of acceptance.
 
One of the benefits of journal writing, since it captures all of your unfiltered reflections, is you will begin to understand who you are.  It will also help you see a solution and help you find healing. Journal writing will help you see who you are and changes you might want to make.
 
My suggestions for Journal Writing;

• Find a comfortable, clean, neat place free from distractions.  No tv!
• Remind yourself you’re going to not restrict your thoughts but instead relax and write freely whatever enters your mind.
• Maybe begin with what you did today and how you felt doing it.
• Who did you encounter today or whom did you encounter yesterday and how do you feel about them.
• Focus on the sky, clouds, sun, lack of sun, wind and/or stillness. Think back to years back, let your mind wander, and see if the weather reminds you of a time in the past.
• Let your emotional walls down and allow yourself to feel. If you begin to cry, it’s okay, let the tears flow.  You’ll feel better when you are done.
• If your writing brings about insight, focus on it. Take it in, maybe use a highlighter and highlight it.
• When writing, focus on what’s happening “inward”.  Focus on your internal experiences, reactions, and perceptions. When you write in a diary one tends to focus more “outward”.
• If you write while sitting in the park focus on how you are feeling being alone.  If you hear children playing, does that make you happy or bring back memories of an unsettling time. If so, write down as much as you can about your memories of that unsettling time.
• Don’t be critical of your writing, there are no rules, no one is judging, just write.
• Keep your writing journal in a private place.  This is just for you.  Although you might want to share portions of it with your therapist. 
• Speaking of sharing it with your therapist.  I have many clients who bring their journal writings into their session each week. They share areas that are enlightening or cause them concern. Together we decipher the meaning of the writings and work through it, moving toward resolution.

 
Journal writing has been used effectively for grief and loss; coping with life-threatening or chronic illness; recovery from addictions, eating disorders and trauma; repairing troubled marriages and family relationships; increasing communication skills; developing healthier self-esteem; getting a better perspective on life; and clarifying life goals.




Liz Birch is a licensed Marriage & Family Therapist who provides services in her office in Orange, CA but also has options for home-based psychotherapy.  Her areas of expertise are in communications, relationships, marriage strengthening, stress reduction, depression, trauma, anxiety, anger, personal growth, and ptsd (civilian and military). She can be reached via LizBirchTherapist.com,  email at LizBirchMFT@gmail.com, or by calling 714-614-0612. 
 

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