Calm Week 2

“Calm the mind, change the world”

-Michael Acton Smith 

My amazing co-author and podcast co-host, Jen Clearwaters is also a Licensed Professional Counselor. She gives every patient a journal when they begin sessions with her. The evidenced based research is that when people follow through and are consistent, they see positive results. This week we will explore the benefits and how writing leads to more calm.

Journaling allows you to be honest with yourself, explore your feelings, and ultimately, find a sense of peace and control, according to the University of Rochester Medical Center.  Regular journaling enhances mood and emotional awareness and reduces stress levels. Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.

The NIH has published studies of the positive effect that journaling showed in medical patients with elevated anxiety symptoms after one month of writing. As they continued using positive affect journaling prompts they showed more resilience. 

Examples of positive affect journaling prompts:

What are you grateful for today?

What are some positive moments you experienced recently?

What are your favorite things about yourself?

What are you looking forward to in the future?

What are some small things that make you happy? 

What did you do well today?

What are you working on?

I also add in my own practice who or what inspired me. It has me scanning for the goodness in people as I go through my day. 

Start this week, keeping it simple, especially if this is your first time writing in a journal. Use a notebook that's designated for this calm project. Set aside 5 minutes for this, either as you begin your day, or as you end it. Just as in any practice consistency is key for results. Good luck on your journaling journey.