Just Write
Written by: Barbara Jandu, MA, AMFT #120259
March 1, 2025
Photo by Ana Tavares on Unsplash
The practice of keeping diaries dates back to ancient Egyptian and Roman times. Fast-forward to the 1960s when Dr. Ira Progoff developed the Intensive Journal method. This led other psychological professionals to propose various therapeutic writing methods. Today, it is easy to find all kinds of online and hard-copy journals, from intricate ones that incorporate art to simple bullet point journals. Let’s explore various ways in which writing about our own experiences can be useful.
Digging into Dreams
Famous psychologist, Carl Jung proposed that the main purpose of dreams is to bring about psychological balance by making the unconscious conscious. When we sleep, a number of processes take place including emotional regulation, information organization, and memory consolidation. Some people find it helpful to keep a dream journal by their bedside and write in it immediately upon waking. Those engaging in Eye Movement Desensitization and Reprocessing (EMDR) may notice insights and connections as a result of the work they are doing in therapy.
Just Journal
Researchers from UCLA and Yale found that highly expressive writing about a distressing event for just 15 minutes a day for four days in a row led to significant decrease in anxiety-related symptoms. This was still evident at the three-month follow-up. Unfortunately, those who did not write in an emotionally expressive way did not enjoy these benefits. Perhaps learning how to identify one’s feelings ahead of time might be very helpful. To do just that, authors Kay and Milan Yerkovich offer a Journaling Awareness Worksheet and list of Soul Words on their website.
Giving Grace
If you often find yourself angry at yourself or others, you could try listing five positive alternate narratives rather than giving in to a harsh inner critic. It can be a fun exercise to come up with five alternatives that give the most generous explanations for another person’s behavior. For example, did the driver in front of you cut you off because of some personal vendetta or was it a case of spilled coffee? This practice helps with perspective-taking, empathy, and cognitive reframing, all which are very empowering.
Pausing for Prayer
In his book, A Guide to Listening and Inner Healing Prayer, author Rusty Rustenbach recommends asking the Lord to meet you and then asking a number of questions. During this time you write what you sense he is saying to you. It takes a bit of practice, sort of like tuning out static so you can tune into your favorite radio station. Rustenbach also teaches how to discern God’s voice from your own.
Thankful Thoughts
The best way to end the day is by writing (or typing) five things for which you’re thankful. Researchers Emmons & McCullough found that participants who kept gratitude journal for just two weeks (or up to ten weeks) not only experienced more gratitude, but also better sleep, more optimism, and positive moods. These benefits are exponential when the writer is specific. For example, rather than writing “ I am thankful for my friends”, I may choose to write about a specific interaction with a friend that made me feel grateful, such as “I’m so thankful that my friend brought me soup when I was sick.”
Writing in its many forms can be such a wonderful way to augment your growth and well-being. So go ahead and give it a try! If you find yourself wanting to further this work, please reach out for therapy.
For whatever is hidden is meant to be disclosed, and whatever is concealed is meant to be brought out into the open. ~Mark 4:22
Barbara Jandu, MA, AMFT #120259
Barbara is a compassionate Associate Marriage and Family Therapist who strives to create a safe environment for you to communicate, heal, and grow. She uses an evidence-based, strengths-focused, integrative approach to help you meet your goals.
