Unlocking Happiness Through Journaling: A Journey of Healing
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Chapter 1: My Journey to Joy
Recently, I've felt like I'm in a bit of a downward spiral. I find my footing for a few days, feeling energized, only to be met with setbacks that lead me back into a low period before I try to rise again. Reflecting on 2020, I often refer to it as "the happiest year of my life." I traveled solo before the pandemic, attracted my ideal relationship, quit a job that drained me, and generally felt wonderful—a sense of magic enveloped me.
But what made 2020 so remarkable? This question has lingered in my mind. While it was undoubtedly a high point, it wasn’t devoid of hardships. The pandemic loomed large, and a herniated disc in my lower back landed me in the hospital for over a month, in excruciating pain and isolation, with strict visitor policies.
What occupied my time in the hospital when I wasn’t undergoing rehabilitation or entertaining rare visits? Journaling.
The Transformative Power of Journaling
In 2020, I engaged in more journaling than ever before; I filled six journals that year compared to one or two in subsequent years. Realizing that journaling was a key element of my self-care, I decided to delve into its benefits. The findings were astounding. Research indicates that journaling can alleviate symptoms of depression, PTSD, and anxiety (see Pavlacic et al., 2019). The same study revealed that individuals with diabetes and even breast cancer experienced fewer doctor visits and reduced medication needs after committing to regular journaling.
What is Written Emotional Disclosure?
Unbeknownst to me, I had been practicing written emotional disclosure during my time in the hospital. This technique involves articulating thoughts and feelings about significant events, whether traumatic or not. I had established a journaling routine before my hospitalization, documenting everyday life and my adventures in New Zealand. I wrote about meeting my current partner and the emotional toll of my job at a supermarket, alongside my struggles with chronic pain.
However, it was during my hospital stay that I began utilizing journaling more therapeutically through written emotional disclosure. Isolated, my journal became my anchor and closest companion. Research by Pavlacic (2019) suggests that expressive writing helps individuals gain new perspectives and better understand themselves.
I poured my thoughts into my journal—reflecting on my feelings, fears, and hopes for the future. This period of self-reflection prompted me to question my aspirations and the person I wanted to become. I also wrote letters to myself, a practice later identified as "self-compassionate letters."
These combined techniques bolstered my resilience and offered grounding during a chaotic time, allowing me to remain hopeful about my recovery. Surprisingly, I progressed quickly from being nearly immobile to walking with only slight assistance. My medical team was astonished at my rapid improvement.
The Gift of Regular Journaling
What did I take away from this experience? The importance of maintaining a regular journaling practice. The benefits are clear, and I’ve experienced them firsthand. Yet, I often struggle to keep this habit alive, despite knowing how much it helps.
For those who, like me, tend to be perfectionists, it’s easy to abandon a habit when it doesn’t go perfectly. To alleviate this pressure, I aim for "sometimes" rather than perfection. Even journaling once a week is better than not at all!
The key is to enjoy journaling and use it as a form of self-care, whether through written emotional disclosure, self-compassionate letters, or free-form writing. The possibilities are endless.
Want to enhance your happiness? Start journaling!
With love and gratitude,
Bella xx
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This is Journal Together, a newsletter focused on utilizing the power of journaling to heal and transform our lives.
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