don's report archive

by Donald B. Ardell, Ph. D.

Wellness in the Headlines
(Don's Report to the World)

A lot of attention has been given in therapeutic circles to the process of "journaling." The use of a personal journal, which some still prefer to call a diary (as in The Diary of Anne Frank), is considered enjoyable and interesting for its own sake by many people, beyond its role in healing and recovery.

Therapists define a journal as more than a diary in the sense that you record daily events and happenings in a diary, whereas a journal includes descriptions of feelings, reactions and perceptions. The latter is a form of self-nurturing, according to some advocates for the process. Journaling has many therapeutic uses, proponents claim. One therapist suggests that journaling might be "the most effective and cheapest form of self-help. If you do it in earnest, and you work through your resistance, you will improve," he claimed. It is also promoted as a way to deal with varied crises and to facilitate recovery from illnesses. Others say it leads to significant drops in blood pressure and a healthier immune system, but there is not a lot of evidence to support this assertion. I'm most interested in the potential of a diary or a journal as a way to speed positive wellness advances, independent of any therapeutic uses.

The author of Zen and the Art of Windsurfing (Laurie Nadel) believes that journaling is a way to gain insight into thoughts and feelings. In an article appearing at "WebMD Medical News" authored by Carol Sorgen, the process is promoted as a way "to tap into deeper reserves of creativity and problem-solving." Not surprisingly, some find writing in a journal, as opposed to a diary, to be hard work, especially if they're depressed or otherwise troubled and out of sorts in one way or another. Who wants to put ill feelings down on paper or on a mini-cassette recorder? Among other problems, such honest introspection could be used against you -- or so a slightly paranoid person might assume!

While counselors recommend and even train patients in the subtleties of journal keeping, a few wellness leaders such as Judd Allen have adapted journaling for health enrichment. In Dr. Allen's case, a wellness journal or plan is used to assist both the mentors and those being mentored. Dr. Allen's applications help in establishing trust and openness, setting goals, identifying role models, eliminating barriers and otherwise charting change processes toward healthier lifestyles. Many find a diary or journal a good place to record the attractive memories of successes and a clever way to reinforce and celebrate success.

If you plan to keep a diary or journal, whether for dealing with issues or just for enjoyment and to promote your wellness aspirations, consider these tips, gleaned from the experts:

• Sit in a comfortable position, breathe deeply and write for about fifteen minutes. Don't censor yourself -- just see where your mood takes you at the time.
• Be honest and forthright -- don't mince words or hide feelings.
• Dedicate the journal to and write it for yourself. It is NOT to be confused with the Great American novel. That is a different project!
• If you decide to share your journal entries, do so with a counselor, not a mate, friend or stranger.
• For healing and recovery, try a journal in concert with consultation with a professional, and work journal entries into the healing process. In this kind of setting, feedback is a very good thing.
• Keep your journaling to about fifteen minutes at a time, daily for at least a week before abandoning the process, if it does not seem to be working out for you.
• Don't write in the hopes that major profundities will ensue -- it's the experience of the activity that makes it worthwhile.
• Try writing at some point about the people who have had the most impact on your life, and/or about your peaks and valleys through the years. Such reflections committed to writing might help you gain a stronger sense of not only where you have been and where you are, but also where you are going or want to go!

Entries in the journal are not as crucial as the enjoyment and insights you gain from creating it. After all, your journal is NOT a term paper -- nobody will grade it! You will "pass" no matter what you write! A very nice thing about authoring such a work from a wellness orientation is that you might do much better than pass -- you might promote your sense of well-being and thus move along with flying colors and greater confidence to the next challenge or opportunity.

Enjoy, be well and always look on the bright side of life.

(Note: This essay will be filed in the archives in the MENTAL DOMAIN under the skill area of mental health. Additional articles related to this theme may be found there.)

(Ed. Note: Views expressed in this and other columns are those of the author and not necessarily those of the SeekWellness Editorial Board.)

 Send e-mail to Don Ardell