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Journaling For Happiness And Spiritual Well-Being


Could a journal actually lead one to health and well-being? As both a writer and health enthusiast, this is a question I’ve given lots of thought to. As it turns out, I’m not the only one. Upon further research, there’s been a considerable amount of press given to the idea that your journal could be a path to health and wellness. In fact, Southern Methodist University and Ohio State University College of Medicine studied the effects of creative journaling and found it conclusive in cleansing negative emotions and promoting a sense of well-being

In my own experience as a writer (and I think most creative types will agree) being creative is not just an exercise, work, or discipline – it’s a necessity. In fact, I never quite understood my own personality until I was immersed full-time in a pure science, left-brained college program. I would often feel tired, lethargic, and uninspired (clearly there was more at fault here than having to memorize the phone book).

According to Carl Jung and Myers-Briggs (the creators of standardized personality and interest testing), introverted types draw energy from themselves and less from other people. We like to be alone a lot and give lots of thought to the world at large. Our extroverted counterparts, on the other hand, can also be equally creative but tend to draw their energy from others. Either way, you go, emotions can sometimes become overwhelming, need to be filtered then let go.

Over time, (even amidst the sterile science program) I’ve learned that I can find peace quickly by turning to my notebook when upset or in need of inspiration. And – I’d be willing to guess – this idea is not exclusive to the right-brained.

So back to the original thesis: Regardless of personality, can writing be useful to you and your health? Hopefully, by now I’ve convinced you it can. How to get journaling working for you? Well, that’s where I’ll step in – here I’ve given you three of my favorite exercises to help get you started.

Timed Writings

In her book Writing Down The Bones, Natalie Goldberg has outlined a sure-fire method to invoke the muses and get the inspiration flowing. Timed writings.

Timed writings go something like this… collect your materials: timer, notebook, and pen. Sit at your desk or wherever the spirit takes you (Starbucks, Borders, Barnes & Noble) launch your timer for ten minutes, place pen to paper, and see what comes forth.

There are only two rules at play here: don’t stop writing and continue for the full ten minutes. Afraid you’ll run out of things to write? No problem. When you get stuck just keep the hand moving along and write things like, “I am looking for something to write… I am looking for something to write…” before you know it you’ll be carrying on a conversation with yourself.

Creative Journaling Exercises

However, if you’d like to go solo, give this exercise a try. This one was created by my mother, Donna. She is a writer, artist, and teacher (a real right-brainer!), she handed this exercise to me when I was feeling stuck and uninspired. Not only does this exercise stimulate your creativity, use this healthy exercise to get you thinking about taking time for yourself.

Have your notebook ready? Set your timer again if you’d like and aim to come up with the list “20 things that make me happy.” If your time was entirely your own, what are the 20 things you’d want to do?

Ready? Now hit your timer and take this one for a test drive. When you’ve finished, put your pen and paper away.

Tomorrow take a few quiet moments and bring out your list again, add delete, and edit. Now when you’re not feeling like yourself, take this list out and copy it over again. Try to take time every day to do one thing that makes you happy and continue over time to add to your list. Keep up your practice and you’ll find – happiness is not just a fixture in your mind.

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