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On this page you’ll find free resources for Balance Psychologies readers. I update this page from time to time, so do pop back or subscribe to the newsletter. If you’re looking for more from me, I have a range of courses and books available. And don’t forget to subscribe to my FREE weekly podcast, Finding You.

On this page you’ll find free resources for Balance Psychologies readers. I update this page from time to time, so do pop back or subscribe to the newsletter. If you’re looking for more from me, I have a range of courses and books available. And don’t forget to subscribe to my FREE weekly podcast, Finding You.

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Writing down your thoughts, dreams, feelings, and ideas is a healthy and beneficial practice for overall wellness. Writing helps get to the heart of the matter by getting whatever you’re dealing with off your mind and onto the page. Writing about the pain of heartbreak, the confusing feelings that arise after an argument, or the mess of your life after a big transition helps make those feelings real.

There are more ways to express yourself other than gratitude journaling. Acknowledging and confronting difficult emotions allows the healing process to begin. Journaling is a healthy outlet and positive coping mechanism for facing overwhelming emotions. According to researchers from University of Rochester Medical Center, journaling is a helpful tool in managing mental health. If you are on a healing journey through loss, grief, addiction, or are genuinely interested in personal growth, expressive writing is a beneficial beginning.

Benefits of Journaling

Here are some of the benefits of journaling:

  • Reduces stress

  • Helps manage depression and anxiety

  • Helps prioritize fears and concerns

  • Provides opportunity for recognising triggers

  • Allows space for positive encouragement and self-talk

 

Benefits of Writing

If these benefits of journaling aren’t enough to convince you to pick up your pen or pencil, did you know there is evidence that simply writing down intentions and revisiting your goals can significantly improve your mental state? Here are some of the benefits of writing:

  • Improves blood pressure levels

  • Improves mood

  • Increases feelings of well-being

  • Improves functioning of immune system

  • Improves memory

 

Keeping a special therapy journal, or a journal dedicated to assisting you on your therapeutic healing journey, can increase awareness and insight. Writing can also be used as a tool to reset or de-stress during or immediately after a challenging situation. Writing can be used to interrupt negative thought patterns and reintegrate the brain to find helpful solutions. According to the Center for Journal Therapy, an education and training center whose mission is “to make the healing art and science of journal writing accessible to all who desire self-directed change,” journaling is a healthy therapeutic tool for healing, growth, and change. This therapy journal training center offers the following suggestions for journalers:

  • Keep it private.

  • Meditate before you write.

  • Date each entry.

  • Keep and re-read what you write.

  • Write quickly.

  • Write without censoring or editing yourself.

  • Give yourself permission to tell yourself the truth.

  • Write naturally in a way that works best for you.

Writing can be an essential part of a holistic approach to healing.

The Unsent Letter is a journal writing technique that is just what its moniker implies–composing a letter without sending it.  The letter could be addressed to a person about whom you have strong feelings-anger, admiration, gratitude, fear, and resentment.  Although you could communicate directly to that person, letting your full depth of emotion might jeopardize some relationship. With no concern of what impact your words may have on an addressee, you may express yourself fully and perhaps gain clarity about ideas and issues.

Although you may address an Unsent Letter to a person with whom you have a current relationship, you may address one, for example, to someone who has died, to an ex-spouse you divorced years ago, to a childhood nemesis, or to an enigmatic character in a dream. A teacher friend of mine used Unsent Letter to vent about a particularly irksome student.  Using the Unsent Letter is a great tool to release unexpressed words, to resolve unfinished business, and to let go of unresolved emotion.

JOURNALING

Writing down your thoughts, dreams, feelings, and ideas is a healthy and beneficial practice for overall wellness. Writing helps get to the heart of the matter by getting whatever you’re dealing with off your mind and onto the page. Writing about the pain of heartbreak, the confusing feelings that arise after an argument, or the mess of your life after a big transition helps make those feelings real.

There are more ways to express yourself other than gratitude journaling. Acknowledging and confronting difficult emotions allows the healing process to begin. Journaling is a healthy outlet and positive coping mechanism for facing overwhelming emotions. According to researchers from University of Rochester Medical Center, journaling is a helpful tool in managing mental health. If you are on a healing journey through loss, grief, addiction, or are genuinely interested in personal growth, expressive writing is a beneficial beginning.

Benefits of Journaling

Here are some of the benefits of journaling:

  • Reduces stress

  • Helps manage depression and anxiety

  • Helps prioritize fears and concerns

  • Provides opportunity for recognising triggers

  • Allows space for positive encouragement and self-talk

 

Benefits of Writing

If these benefits of journaling aren’t enough to convince you to pick up your pen or pencil, did you know there is evidence that simply writing down intentions and revisiting your goals can significantly improve your mental state? Here are some of the benefits of writing:

  • Improves blood pressure levels

  • Improves mood

  • Increases feelings of well-being

  • Improves functioning of immune system

  • Improves memory

 

Keeping a special therapy journal, or a journal dedicated to assisting you on your therapeutic healing journey, can increase awareness and insight. Writing can also be used as a tool to reset or de-stress during or immediately after a challenging situation. Writing can be used to interrupt negative thought patterns and reintegrate the brain to find helpful solutions. According to the Center for Journal Therapy, an education and training center whose mission is “to make the healing art and science of journal writing accessible to all who desire self-directed change,” journaling is a healthy therapeutic tool for healing, growth, and change. This therapy journal training center offers the following suggestions for journalers:

  • Keep it private.

  • Meditate before you write.

  • Date each entry.

  • Keep and re-read what you write.

  • Write quickly.

  • Write without censoring or editing yourself.

  • Give yourself permission to tell yourself the truth.

  • Write naturally in a way that works best for you.

Writing can be an essential part of a holistic approach to healing.

ABOUT
THE UNSENT LETTER

The Unsent Letter is a journal writing technique that is just what its moniker implies–composing a letter without sending it.  The letter could be addressed to a person about whom you have strong feelings-anger, admiration, gratitude, fear, and resentment.  Although you could communicate directly to that person, letting your full depth of emotion might jeopardize some relationship. With no concern of what impact your words may have on an addressee, you may express yourself fully and perhaps gain clarity about ideas and issues.

Although you may address an Unsent Letter to a person with whom you have a current relationship, you may address one, for example, to someone who has died, to an ex-spouse you divorced years ago, to a childhood nemesis, or to an enigmatic character in a dream. A teacher friend of mine used Unsent Letter to vent about a particularly irksome student.  Using the Unsent Letter is a great tool to release unexpressed words, to resolve unfinished business, and to let go of unresolved emotion.

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