Debi Wacker talks about journaling

Debi, what does journaling mean to you personally?

I cannot remember a time when I didn’t have pen in hand.  As a teenager, I wrote every day—poetry, plays, essays—you name it.  In young adulthood, writing took a back seat to my personal and professional world exploration adventures. It wasn’t until I became a mother that I picked up my fountain pens and began to journal again.  As a mother of three toddlers, I would feel alone and overwhelmed at times.  So, I would turn to my journal to help me return to center, so I could continue to provide a loving, nurturing home for my family…Two of my kids are headed to college this month and I’m still journaling—expressing my thoughts, feelings and questions about this new phase in life.

The most powerful journaling I have done, however, was in my 40’s.  It was then that I found my way into the rooms of Alcoholic Anonymous and began my personal path to recovery.  The 12 Steps as you may know are designed with acceptance, surrender, cleaning, forgiveness, humility, healing and service at their core.  Most of the steps involve writing of some kind—be it history, inventory, amends and prayer.  So it felt very natural from a writing perspective for me to do this recovery work.  Through my recovery journals, I was able to gain clarity and healing over my abusive childhood, strengthen my self-image and sense of community, and explore my spiritual relationships.  

Tomorrow Debi gives her final thoughts on journaling.

Write to Health website can be found at http://www.writetohealth.com/

Journaling for a person dealing with cancer or chronic diseases

Debi, what benefits will journaling give a person dealing with cancer?

Journaling can be another tool available for cancer patients for support and healing.  In general, research has determined the following:

People are better able to cope with the diagnosis and stress of the treatment.

Journaling helps patients understand how cancer has changed them, and helps to relieve anxiety

From a physical perspective, we know that expressive writing slows the heart rate, improves the immune system, and results in a general sense of well-being

Improved sleep quality and duration were documented in clinical research

At Write to Health, we have had significant experience with journal circles for cancer patients as well as one-on-one journaling sessions with the terminally ill.  I can tell you that the experience is powerful.  In the journal circles, we tend to incorporate art so that participants can be creative.  The entire writing process is quite emotional and yet can be tremendously healing.  In the journal circles, patients have a choice to share their writings or not.  I can tell you that we see firsthand what the research cites:  an improved sense of well-being, a decrease in anxiety, as well as all the benefits that a supportive community can yield.   

Tomorrow, Debi shares what journaling means to her personally.  Check out Write to Health website at http://www.writetohealth.com/

How to get started journaling

Debi, what does a person need to begin journaling?

I like to tell clients that journal writing is one of the kindest yet most powerful gifts you can give yourself.  Finding the right journal for you is an important first step.  Are you the type of person who appreciates handmade paper, or will a composition book suffice?  Take time to track down a favorite pen, then set off to find your writing place.  (I love to do my morning writing outside in the back garden.)  Let’s be clear that the physical, mental and spiritual benefits of journal writing occur from a regular practice.  So, as with your exercise routine, four times a week for 20 minutes each is the minimum time I recommend.  Pay no attention to punctuation or grammar; the idea is to write continuously for 20 minutes. 

I would invite everyone to try our Journal Jump Start as a great way of beginning this practice:  http://www.writetohealth.com/journaling/journal-jump-start/.  We also have a free 7-day Journal Challenge for those curious about the idea.  Beyond the material needs for journal writing, I would recommend bringing an open mind and heart. 

Benefits to our mental/emotional and spiritual health from journaling

Debi Wacker shares the health benefits of journaling.  As Debi mentioned yesterday, researchers recognize people who journal reap these benefits: 

Mental/emotional

Improves critical thinking and cognitive functioning

Enhances life memory recall

Process negative emotions and release energy

Navigate life transitions

Gain clarity and sharpen one’s level of creativity

Spiritual

Explore and deepen spiritual relationships

Discover your purpose and passion

Slow down, focus and reflect

Honor life milestones and effect new spiritual perspectives

More tomorrow about how do you begin journaling from Debi Wacker, Write to Health, http://www.writetohealth.com/

The health benefits of journaling

Readers,  I'm interviewing Debi Wacker, www.writetohealth.com

Debi, can you tell us the benefits of journaling? 

There’s simply something special about putting pen to paper that improves our general level of wellness.  Research states that journal writing integrates the right and left brain functions which help us work through personal transitions and trauma, and ultimately leads us to enjoy a happier, healthier life. 

The following benefits of journaling are founded in clinical research pioneered by psychologists James Pennebacker, PhD at the University of Texas and Joshua Smyth, PhD at Syracuse University: 

Physical

decrease symptoms of asthma, arthritis, HIV/AIDS and other diseases

Boosts immune system functioning

Decreases symptoms of depression, anxiety and trauma 

Tomorrow Debi shares the mental/emotional and spiritual benefits of journaling.