Dear Reader,
Today I am going to share with you, how Journaling can be a gentle yet transformative tool for emotional clarity and stress relief. Let me take you to thoughtful approaches you may find helpful.
Techniques for Emotional Processing
- Expressive Writing: Set a timer for 15–20 minutes and write freely about what’s bothering you. Don’t worry about grammar or structure—just get it out.
Expressing Writing was very helpful to helped started writing my book, I remembered wrote for about 20-30 minutes each day about my past trauma memories briefly. Wrote my memories in slow progressive time helped to manage my trigger to cope and manage and put aside my notepad for self-care and self-regulation and going back to continue writing when I felt grounded and focus to be coherent in my history telling process.
- Dialoguing Emotions: Try writing a conversation between different parts of yourself—like your anxious self and your grounded self. This narrative therapy technique can help untangle conflicting feelings.
This technique was empowering when I wrote my book. It helped to be focus by acknowledging my anxiety and no infused with it, by practiced mindfulness and breathing exercises to felt mentally and physically grounded and continued with my Story Telling writing.
- Letter Writing: Write a letter you’ll never send to someone who triggered strong emotions. This can help externalize and release lingering tension.
This strategy was enabling to write my book. I wrote a no a letter but a chapter in my book, about the preparators – military soldiers, that tortured me and the mother of my children, for three days without any justifiable reason, that they were no longer in control of my life, and they never could broke my spirit, instead, thought my gradual healing process, when I wrote the chapter it helped me not only to release lingering tension of injustices I lived, but also to regain control, meaning purpose and hope back into my life.
Techniques for Stress Relief
- Gratitude Journaling: Note 3–5 things you’re thankful for daily. It redirects focus to positive aspects of your life and can gently lift your mood.
This technique was powerful and helped to write my book. I wrote daily, 3 things that I felt grateful for the day including, to motioned some, having employment, good supportive work environment and drove safety after work to home. I acknowledged that we live in a fast-paced lives and sometimes we get caught out in doing instead of being. My humble invitation here is to you the reader to start you own daily gratitude journaling and not only you would benefit but also you loved ones.
- Mindful Observations: Describe a plant in your home, a scent you love, or something beautiful around you. This anchors you in the present and soothes your nervous system.
This strategy helped to write my book as it enabled me being present in the moment and grounded. I have three arabica coffee trees in the living room, close to the windows, as they need indirect sunlight and to be indoors during winter. Seeing the coffee trees before and during I wrote my book, they helped, not only to be closer to my culture and motherland, but also to felt sooth and calm. I highly recommend this strategy to readers for help you be present, sooth and be calm.
- Stress Scale Check-ins: Track your stress from 1–10 and reflect on what’s contributing to it. Over time, patterns emerge that can guide calming routines.
This self-monitoring stress scale technique is powerful. It can be challenging to get started, but once you do, there is a rewarding experience to help yourself in self-monitoring you stress and journaling on strategies that can help you along the process to self-regulate to focus.
🌀 Prompts to Deepen Your Practice
I like to you to invite you to further your curiosity and self-awareness by asking yourself questions about today if you have an emotion, if you feel stress and considering writing a history:
- “What’s one emotion I’ve been avoiding today?”
- “Where do I feel stress in my body, and what might that be telling me?”
- “If I could rewrite today as a story, how would I change the ending?”
If you happy to give it a go and write about the above questions, and then like to share with me, to give my feedback and share my thoughts, you most welcome to do so, by entering your detail in “Reach Out Today” form in this website. I will endeavour to get back to you timely.
Thank you for vising my website today and for your ongoing support to read today’s blog.
Please take care and kindness regards,
Mayan Goodwill
Publisher, Author and Writer
Social Worker/ Counsellor