Journaling: How To Begin

Journaling (or keeping letters or diaries) is a healthy and safe way to express your emotions. There is vast scientific evidence that supports journaling as a way to impact our physical and mental well-being. James Pennebaker from the University of Texas at Austin, a psychologist and researcher argues that daily journaling strengthens immune cells, called T-lymphocytes. Also in other research, they found that journaling can help decrease asthma symptoms and rheumatoid arthritis. This should not be surprising because writing is a way to discharge tension from our bodies. It is this same tension that causes inflammation and high levels of cortisol to be released in our body and putting things down on paper helps us to minimize the shock of a traumatic situation.

Based on numerous scientific studies, journaling has many other benefits. For example, increasing access to your left brain which is the one in charge of analytic and rational thinking. This is important because when your left brain is focused, your other side which is in charge of creativity, intuition, and processing of feelings is free to exercise this quality. In essence, writing will help us remove mental blockages and free us to utilize more brainpower to understand ourselves, others and the world better. In Medical Qigong Therapy, we encourage the use of a #2 pencil; this will help to transfer the energy from your body into the paper. It is also essential to free write. Do not limit or control yourself. Sometimes it will not make sense at all, other times it will; it’s vital to get out of the way and let the pencil do the work.

“Cheap paper is less perishable than gray matter. And lead pencil markings endure longer than memory.” — Jack London

It is also essential to have 2 two separate journals; one with positive things and another one with things you want to let go of or for processing unpleasant situations. The first one you keep and you can read in times where things are not going in your favor. This allows you to see how much you have grown and to keep your focus on creating in the future. The second one you burn when you are done with it. While you are working on it, keep it in a place like a garage or a shed; never keep it in your bedroom or around your food, “You do not shit where you eat” is what my teacher taught me. If you have a small space and do not have a choice, make sure you wrap it with a black cloth.

How To Begin

• Make the decision to start.
• I recommend you journal 15 to 20 minutes for best results. That will be the goal. Also, be realistic and start with a few minutes a day and built up to it.
• Don't get distracted by spelling and punctuation.
• Privacy is key if you are to write without censoring yourself.
• Be honest with yourself.
• Write quickly, as this frees your analytic mind from “should’s” and other blocks to successful journaling. If you need helps, pick a particular topic for the session (for example, our day at work, unwanted conditions that you would like to grow, clarity, or fear.)
• The most important rule to follow is that no rules apply to this.

This is your own personal process, do not let anyone tell you you do it wrong, not even your own self. Journaling will become your all-accepting and non-judgmental new friend and it may be the most affordable therapy you will ever find.