Writing therapy
The power of journaling
BULA Fiji! Thank you for taking time out to read Bula Vakasaama, a column dedicated to enlightening readers about practical strategies for optimal mental health and mind wellness.
Today’s topic, ‘writing therapy — the power of journaling’ is a personal favourite of mine.
Through journaling I have been able to practice greater selfawareness in my reactions and responses to situations and find meaning and clarity when feeling confused or lost.
Journaling is a form of therapy that helps mental health and empowers a person to know and regulate their different emotions by freely expressing them in words.
It’s not an English grammar class so you don’t need to worry whether your sentences are grammatically correct or whether your words are correctly spelt. None of these grammar and spelling rules apply in writing therapy.
Writing freely from your heart, without self-criticism or judgment, brings about tremendous emotional, mental and physical release. When you express yourself on paper, hidden or suppressed feelings and thoughts become tangible and you are able to view them objectively.
Once you can see and feel things outside of yourself you can understand yourself better and make positive changes.
Journaling brings clarity to your mind and vision. Believe it or not, journaling certainly increases your passion for life. The best thing about journaling is that it is very different from a lot of other healing therapies.
Journaling is all about you and your page. You would only ever write about things that you are ready to face or explore.
By recording these thoughts, feelings, emotions, memories, fears, concerns, or anything really, leads to mental detox where incredible amounts of emotional baggage is off-loaded.
Before you know it, you begin to experience holistic wellness through catharsis and healing.
Another great thing about Journaling as therapy is that it is free of cost — all you need is a pen or pencil and a notebook.
I’ve at times used the restaurant serviettes to write my thoughts down or pen a poem just to process the emotions welling up inside me in those moments.
Awesome facts about journaling
There is absolutely no cost involved in journaling, except an initial investment in buying a journal of your choice and a pen. Avoid online journaling if possible. We use a different part of the brain when we hand write, which actually helps open the mind.
It’s not the same as using fingertips on the keyboard or tapping on your smartphone.
Journaling is a highly self-initiated exercise. Have a daily ritual where you wind down with a hot cup of tea or milk, or even a cool drink like coconut water or homemade lemonade, and sip on your beverage while writing in your journal. You could even make it a morning ritual.
Journaling requires no previous writing talent, and you can use any language and any kind of expressive words, even if society deems these words as swear words, to express yourself.
It’s your private space to be yourself. No one will read your journal unless you choose to share it with someone you trust.
Your mind is clearer afterwards, and you are more aware of your own patterns. You experience personal and spiritual growth. Knowing thy own self is bliss.
Journaling ritual
Create your special writing space, a place where you are totally relaxed and surrounded by peace, natural light (soft lighting if writing in the evenings), perhaps your favourite incense or essential oils in the burner (Frankincense, Myrrh, and Sandalwood, two drops each, make a wonderful meditative blend).
Clear your mind, take a few deep breaths and relax. Let your thoughts flow freely. Do not let the inner critic’s voice censor that creative flow.
Remember, no one has to read your work unless you let them so make the most of this privacy and politely ask that inner voice to ‘back off’. Grammar and punctuation are the least of your worries when you are journaling.
Choose a topic. If that seems too hard then just start to write in the moment. Begin something like this — ‘I’m putting my pen onto paper and waiting for a topic to come into my head. Right now, I can smell / I can hear/I can remember’.
You will be surprised how writing in the moment can lead to hundreds of other topics you may want to write about.
Put every thought onto the page. Start writing words and let them guide you through what you are feeling inside. As you feel the emotions, write them down. Make these feelings tangible.
Ask yourself simple, everyday questions: How was my day today? Did something happen to me today that made me feel joyful or upset? Did I discover anything new about myself or anyone else today?
Are there any unresolved issues in my life? Do I want to say something to someone, but haven’t been able to? Why, what is stopping me? What do I fear? What do I rejoice over? What or who hurts me? Why?
Always remember, your writing is never wrong. Give yourself permission to write from your heart and experience the joy of healing through writing therapy. ■ PRINCESS R LAKSHMAN is a counsellor, clinical nutritionist, writer, narrative therapist, and certified life-coach. She is passionate about mind wellness and an advocate for kindness and self-care. The views expressed are the author’s and do not necessarily reflect the views of this newspaper. She can be reached at info@princesslakshman.com