Journaling
Mariah Snyder
Journal writing is one of a group of therapies that provides an opportunity for persons to reflect on and analyze their lives and the events and people surrounding them, and to get in touch with their feelings. Memoirs, life review, and storytelling are other interventions that use a similar scientific basis. All of these therapies require individuals to be engaged in reflecting on and gaining insights about their lives and experiences.
From the beginning of history, people have recorded the events of their lives, first in pictures and then in words. Reeve Lindbergh (2008) states:
To write as honestly as I can in my journals about my everyday life and the thoughts and feelings I have as I go along is an old tenacious yearning, maybe due [to] an early discomfort with the oddly intangible [enormities] of my family history. Or perhaps this effort is just something else my mother left to me; her belief that writing is the way to make life as perceptible as life can be perceived. (p. 80)
Although much anecdotal evidence exists about the beneficial effects of journaling, research on the use of journals is sparse. However, results of studies revealing the positive outcomes of journaling have been published (Petrie, Fontanilla, Thomas, Booth, & Pennebaker, 2004; Proctor, Hoffmann, & Allison, 2012; Smith, Anderson-Hanley, Langrock, & Compas, 2005). Most journaling research has explored the efficacy of reflective writing in education.
DEFINITION
The terms journaling, diary, reflective writing, and expressive writing are often used interchangeably. Diaries more often focus on the recording of events and encounters, whereas journaling serves as a tool for recording the process of one’s life (Cortright, 2008). Events and experiences are noted in journals, with emphasis on the person’s reflections about these events and the personal meaning assigned to them. In journal writing, interplay between the conscious and unconscious often occurs. Forms of expressive writing such as poetry, stories, and scrapbooking are methods an individual may use to explore inner feelings and thoughts. Journaling is used in this chapter to encompass writing for therapeutic purposes.
SCIENTIFIC BASIS
Journaling is a holistic therapy because it involves all aspects of a person—physical (muscular movements), mental (thought processes), emotional (getting in touch with or expressing feelings), and spiritual (finding meaning). Through journal recordings, people are able to connect with the continuity of their lives and thus enhance wholeness. Writing may also aid individuals in identifying unconscious ideas and emotions that may be influencing their behaviors and lives. Awareness of these is furthered as subjects reflect on specific events, thoughts, or feelings while recording them; link them with past feelings and meanings; and consider present and future implications.
Progoff (1975), a Jungian psychologist, developed a systematized method for journaling called “the intensive journal.” He noted that this transpsychological approach provided active strategies that enable participants to draw on their inherent resources to become whole. Through journaling, Progoff maintained, people become more self-reliant as they develop their inner strengths and draw on these when faced with problems and challenges such as stress or illness.
Journaling provides an opportunity for catharsis related to traumatic events in one’s life (Sealy, 2012). Unlike merely venting one’s feelings, journaling furnishes the avenue for a person to explore causes and solutions and gain insights. Sealy noted that “reflective journaling and meditation can provide an opportunity to ‘socially reconstruct’ past psychological injury” (p. 38).
Inhibiting expression of emotions may result in increased autonomic activity that may have long-lasting harmful effects on the body, such as precipitating hypertension. Therapies that assist one in venting feelings in a healthy manner may help to improve a person’s health. Ulrich and Lutgendorf (2002) reported that students who journaled
about cognitive and emotional aspects of a stressful event developed a greater awareness of the positive aspects of the event, as compared with students who wrote only about the associated emotions or about overall events. Further support for the efficacy of writing about traumatic events was documented in a second study in which persons with HIV infections wrote about emotional topics versus neutral topics; journaling about emotional topics resulted in a heightened immune function (Petrie et al., 2004).
about cognitive and emotional aspects of a stressful event developed a greater awareness of the positive aspects of the event, as compared with students who wrote only about the associated emotions or about overall events. Further support for the efficacy of writing about traumatic events was documented in a second study in which persons with HIV infections wrote about emotional topics versus neutral topics; journaling about emotional topics resulted in a heightened immune function (Petrie et al., 2004).
Some hypotheses for why journaling may be helpful in bringing about positive physical and emotional outcomes include:
1. The physical act of writing (or typing) occupies the left brain and leaves the right brain free to examine emotions and seek insights.
2. Journaling assists in discovering patterns in one’s life, particularly those that have a negative impact.
3. Journaling assists in the discernment process by helping to clarify thoughts and the emotions that are generated through encounters with specific events or persons. It also assists in generating possible solutions and identifying which solution(s) might be the best option.
INTERVENTION
Various techniques for journaling exist—free-flowing writing, topical or focused journaling, and creative writing. The length of time journaling is carried out (weeks, months, or years) will depend on the specific purpose of the journaling. Sometimes people initially write during a stressful situation or transition in their lives, but become hooked and continue writing after the initial event has ended.
Some general guidelines for journaling or writing are found in Exhibit 13.1. What is most important for journaling is that the person be honest with self when writing. Knowing that the content is private and to be shared only if the writer so desires, allows the individual to write about difficult topics or feelings. If, on the other hand, participants know that what they are writing has to be shared, an internal censor may be activated that impedes them from writing their true feelings.
Entries should be made in a special notebook. This may be a book designed exclusively for journaling or an inexpensive spiral notebook. Plain notebooks can be personalized by putting pictures on the cover, or using pictures and colored markers throughout the notebook. Because pencil recordings fade over time, a pen should be used because the person may want to reread past entries.
Developments in media have created many new avenues for journal writing. Some may prefer using the computer to make entries. With the advent of iPads and iPhones, there is an ease in making entries during
short breaks. Some may wish to use blogs to share their reflections with others. Shepherd and Aagard (2011) described the use of web 2.0 tools with older adults to promote health.
short breaks. Some may wish to use blogs to share their reflections with others. Shepherd and Aagard (2011) described the use of web 2.0 tools with older adults to promote health.
Exhibit 13.1. Guidelines for Journaling
Date entries.
Choose a time of day to write, such as morning or evening.
Select a specific place to write, if possible, where there will be few interruptions.
Use a pen, not a pencil.
Leave what you write; do not cross out or erase words.
Use a notebook specific to journaling; if desired, personalize the notebook.
Remember, journaling is for you and does not need to be shared unless you choose to do so.
When to write and for how long are questions each person needs to answer. Journaling for 15 minutes to 30 minutes each day is recommended by a number of sources (Pennebaker, 2012). Journaling needs to be the servant and not the master. Establishing a specific time of day to make entries is helpful. Some find early morning a good time to write, when information in the unconscious seems to be closest to the surface. Others prefer to do journaling in the evening, to resolve pent-up anger or troublesome events of the day before retiring.
Techniques
Free-Flow Journaling
Free-flow journaling is the most common type of journaling. Cortright (2008) suggested writing quickly and allowing words to just fall onto the page, without attention to grammar, punctuation, or spelling. The main goal is to put one’s thoughts and feelings on paper. Journaling provides a vehicle to uncover the wisdom one already possesses and the feelings that have been dormant. Sometimes a person will write pages and pages on one topic or event. At other times, one’s mind flits from topic to topic. The latter may happen when one is highly distressed, and concentrating on one topic is difficult. There is no right or wrong way to journal. The main goal is to put words into written form and then reflect on them. One suggestion is, upon finishing the day’s entry, to reread it and then jot down an “insight line” about what your entry is telling you (Cortright, 2008).
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