| I have a best friend, therapist and personal organizer | | | | function by 19 percent on average. Rheumatoid |
| I take with me everywhere. It is compact, requires | | | | arthritic patients in the same study showed a 28 |
| as little or as much time as I desire and is always | | | | percent improvement in symptoms. The control |
| ready to offer support, guidance, comfort, or | | | | group who wrote about inconsequential subjects did |
| laughter. It costs very little and never asks for | | | | not show improvements. |
| anything in return, though I feel a yearning to be with | | | | As a business tool, writing down reflections about |
| it daily. I know it will never let me down. | | | | events experienced each day is an invaluable way to |
| A journal can be far more than a place to record | | | | evaluate your performance, set higher standards of |
| daily events or idle thoughts. Used purposefully, it can | | | | excellence, and find new ways to solve difficult |
| be a catalyst for personal growth, problem solving, | | | | problems. Needs and goals also become easier to |
| and a path to creativity. When used for writing about | | | | clarify and prioritize once they are written down on |
| upsetting events, journaling can actually improve | | | | paper, both for your personal and professional life. |
| immune system functioning, resolve stress, and | | | | Writing about people you know will help you gain a |
| provide psychological healing. | | | | better understanding of them and your related |
| Most people keep a journal at some point in their | | | | feelings. When you're furious with someone close to |
| lives, be it a teenage diary or an executive | | | | you, discharging raw emotion in the privacy of your |
| daily-planner. Others resist journal-keeping because | | | | journal enables you to work out solutions in advance |
| they think they aren't good enough writers, that | | | | rather than face to face in an irrational outburst. This |
| someone will read their private thoughts, or that they | | | | often results in stronger relationships. |
| have much more important things to do. But once | | | | When beginning a journaling session it helps to put |
| people put their reservations aside and make the | | | | yourself in the mood by closing your eyes, taking |
| journal a friend, they look forward to exploring with | | | | five deep breaths, and focusing your attention |
| pen and paper. | | | | inward. Ask yourself "What am I feeling at this |
| From a practical standpoint, spending a few minutes | | | | moment?" Jot down a few lines about what's on |
| on a daily or weekly basis putting your thoughts on | | | | your mind. Then, you may want to use specific |
| paper enables you to evaluate your feelings and | | | | techniques to zone in on a subject or feeling. A few |
| abilities and recognize areas of improvement. You | | | | of my favorite techniques include: |
| may discover that you want to shift priorities, spend | | | | Using a springboard to focus your attention. Choose |
| more time on things you value, or make major life | | | | a topic, statement, question, or quotation and start |
| changes. A journal can also be a place to be silly, out | | | | writing about it. Examples: Why am I so upset? The |
| of character, and creative, without judgment from | | | | most important thing to do today is... The thing that |
| others. | | | | keeps haunting me is . . . |
| Rather than thinking of a journal as a diary where | | | | Writing an unsent letter. Pretend you¹re writing |
| you merely relate the day's events, think of it as a | | | | a letter to someone telling them what you like, or |
| space for self-reflection, self-expression, and | | | | dislike, about him or her. Because a journal is private |
| self-exploration. There are no rules. Write as little or | | | | and safe, you can write things that you could never |
| as much as you want, as frequently or infrequently | | | | say in person. By releasing pent-up hostile feelings, |
| as you desire, though I recommend taking a few | | | | you can clear issues and strengthen your relationship |
| minutes each day to put your thoughts on the | | | | without saying things out loud that could ruin a |
| page.Creating a regular writing practice develops | | | | relationship. The undelivered letter can also clarify |
| stronger organizational skills, such as list-making and | | | | your feelings and offers a safe place to tell the truth |
| time management. For me, regular writing in my | | | | without expressing it in person. |
| journal eventually tapped a rich vein of creativity I | | | | Creating dialogues. Another way to express deep |
| had long-ago buried with an all-too-busy lifestyle. The | | | | feelings is to write about them, then write in the |
| important thing is just to express your thoughts | | | | imagined voice of the other person, much like a |
| without censorship. | | | | movie script. Dialoguing cultivates both empathy and |
| Choose a notebook and writing instrument that feel | | | | creativity. Most people gain valuable insights when |
| good. Some people are inspired by an elegant bound | | | | they let their imaginations roam this way. You can |
| notebook with fine paper. Others prefer a | | | | also dialogue with different aspects of yourself to |
| spiral-bound pad or loose-leaf sheets in a binder. Use | | | | resolve inner conflict or confusion. For example, |
| your favorite pen, or make your entries on a | | | | writing a dialogue between the voice of confusion |
| computer. The benefits to journal-keeping are | | | | and the voice of your intuitive self can clarify your |
| endless. A journal allows you self-expression without | | | | thoughts. |
| external judgment. It is the perfect tool for clarifying | | | | Capturing moments. Write a description of an |
| goals and organizing your workday. Expressing your | | | | experience that was truly intense and memorable. |
| emotions such as anger or sadness through writing | | | | Immerse yourself in the past moment and fill the |
| releases the emotional pressure that builds up when | | | | page with physical and emotional detail. Doing this |
| you hold feelings inside. Many people feel calmer and | | | | recreates your body's physiological response to an |
| spiritually at ease after a journal-writing session, and | | | | enjoyable event and promotes the healing effects of |
| scientific studies show this can improve your health. | | | | being happy. Most people report they feel refreshed |
| James. W. Pennebaker, Ph.D., associate professor of | | | | and energized after writing about their favorite |
| psychology at Southern Methodist University in Dallas, | | | | moments. |
| found that students who wrote about unresolved | | | | Designing your future. Imagine yourself one month |
| painful events or problems showed improved immune | | | | from now then one year from now. Where are you |
| system functioning lasting several weeks and visited | | | | now? Where do you want to be? Define your |
| the health clinic fewer times over the next six | | | | dreams and goals. Write every detail of what you |
| months than control groups who wrote about neutral | | | | want your life to be like. How will you feel when |
| topics. | | | | these dreams and goals are realized? What are some |
| In another study, which appeared in the Journal of | | | | of the things you can do to get there? The words |
| the American Medical Association, confessional writing | | | | will awaken your intuitive and creative wisdom, which, |
| was shown to help alleviate symptoms of asthma | | | | in turn, will help you make better decisions. |
| and rheumatoid arthritis. Dr. Joshua Smyth, an | | | | Using a journal for self-discovery, personal growth, |
| assistant professor of psychology at North Dakota | | | | clarifying life goals, and accessing creative flow |
| State University, found that patients who wrote | | | | makes a notebook more than just a record of life--it |
| about experiences such as car accidents, physical | | | | becomes a treasured confidant and friend. |
| abuse, divorce, or sexuality improved their lung | | | | |