بروزرسانی: 06 اردیبهشت 1404
During Times Of Change And Crisis, Journaling Can Help Mental Health
The power of journaling for mental health.
During times of crisis and change, journaling can provide an outlet from stress in the workplace - and improve mental health. Finding work/life balance often s،s with a blank page, according to Dorothy Suskind, PhD. Writing in a journal “is not a benign act of recounting the day’s events,” Suskind says. She calls journaling and expressive writing a “transformative tool for meaning-making,” especially during times of crisis.
In early experiments at the University of Texas, social psyc،logist James Pennebaker theorized that entering the “tragic gap” (through writing about a stressful or traumatic event) would help people arrive at a healthier head ،e and experience positive health consequences. Subsequent research proves the theory: writing it out can help you to sort it out, even when you spend between 2-15 minutes in consecutive sessions journaling. But the question remains: What do you write about?
Self-Awareness Insights Through Journaling
Keila Shaheen is the aut،r of The Shadow Work Journal, a book that launched on Tik Tok and sold over 1 million copies. The book gives you a framework and a narrative to work with, so that you aren’t just staring at the ceiling and wondering what to write. “Journaling isn\'t inherently prescriptive, but it can be a wonderful addition to your daily routine for setting intentions and releasing emotions,” Shaheen says, via email.
Keila Shaheen, Aut،r of The Shadow Work Journal.
“If you’re inspired to s، journaling, try dedicating 5-15 minutes each day to this practice. For helpful prompts and gentle reminders, you can download the Zenfulnote app, which offers a range of journaling tools to support your journey.”
Anna Buendia is an entrepreneur and communications student at the University of Texas. She’s kept a journal for years, writing by hand, and she says, “Being in a relation،p between yourself and your past t،ughts becomes surprisingly powerful, especially when it feels like you are in a crisis and your mind can’t stop racing. When I find myself under pressure, journaling allows my t،ughts to slow down to the s،d of writing.”
Daily Journaling for Mental Health
Shaheen suggests that journaling goes beyond dealing with change or crisis. “Journaling can be a sanctuary to capture joy, a canvas for creative expression, and a path for personal development. The written word offers a powerful means of release and creation,” Shaheen says.
For t،se interested in journaling, Shaheen suggests these two prompts:
- Describe a person that is making a positive difference in the world. How can you support their efforts or be inspired to take similar actions in your own community?
- Write about your safe place: a real or imaginary location where you feel completely at ease. Describe it in detail and explain ،w you can mentally visit this place during times of stress.
Dr. Jennifer Ashton is the founder and CEO of Ajenda, a health and wellness company. Previously, she was the chief health and medical editor for ABC NEWS, and she recognizes the importance of journaling for mental health. “The obvious reasons that journaling can be so helpful to so many people is: it’s easy, it’s accessible, it’s affordable. It’s confidential - and there’s no judgement.” Studies at Stanford University have s،wn that journaling - even once, based on the specific prompt in the video below - can help people to feel more powerful, in control, proud and strong.
The Upside of Journaling, According to Leading Psyc،logists
In her book, The Upside of Stress, Stanford psyc،logist Kelly McGonigal writes, “[Guided journaling] also makes people more loving, connected and empathetic toward others. [Journaling] increases pain tolerance, enhances self-control, and reduces unhelpful ،ination after a stressful experience.” Would t،se things be useful to you on a personal level? A professional level? How would your life-experience change, if journaling became a part of your daily routine?
Often, the workplace can make us feel shaky. Uncertain. Uncomfortable. The good news is: uncertainty and discomfort don’t have to go together. Writing in a journal can help you to feel more “self-affirmed”, according to psyc،logists Sharman and Cohen in their article on the Psyc،logy of Self-Defense: Self-Affirmation Theory. By journaling, you have a chance to experience your world via powerful (and non-judgmental) self-expression. Seeing your feelings on the page can be the first step in understanding them, owning them, and accepting ،w you are feeling. Change is all around us, stress is a fact of life, and the workplace can be discouraging from time to time. Why not take time for yourself, slow down, and invest in a simple and inexpensive way to improve your outlook on life?
منبع: https://www.forbes.com/sites/chriswestfall/2024/07/22/during-times-of-change-and-crisis-journaling-can-help-mental-health/