When the world seems to crash and burn around me—when I’m stressed, overwhelmed, or unsure how to help or what to do—I write.
Journaling is a simple and free form of self-healing using your own natural creativity. It’s easy, quick, and it works.
This old-fashioned, low-tech writing practice is scientifically proven to ease depression, anxiety, and pain—everything you might be feeling right now.
It can also help you get to know yourself, break old patterns, and open up your creativity so you can bring your gifts into the world.
We need you to feel whole and centered so you finally can: build that website, set up that exhibition, call that potential collaborator, help someone who needs it… or simply spring-clean your mind.
I’m sending you my four favorite techniques—methods I’ve used, tested, and benefited from for many years—so you can get started easily. Each one takes only 5–10 minutes.
These four methods are all truly wonderful. I use them the way I dance and cook: mixing, playing, improvising. Here’s my invitation for you to do it your own way.
Journaling for the body
In times when I was in pain—or years ago, when I lived with an autoimmune condition that caused exhaustion, anxiety, and depression—this was almost miraculous:
Write out all your feelings. Especially the dark ones.
Let it all be ugly, angry, sad, hateful, judgmental, scared—pour everything onto the page until you feel clean and clear.
Then write down three specific things you are grateful for.
Tear the paper up and recycle it afterward.
This method is inspired by Dr. Sarno, who helped thousands of people become whole from all kinds of pain.
Journaling for the mind
When a painful thought gets stuck in my mind and really hurts me—or makes me angry or upset—I use Byron Katie’s now-classic process:
I catch the thought and write it down. Then I ask these questions and write my answers:
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Is it true?
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Can you absolutely know it’s true?
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How do you react—what happens—when you believe that thought?
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Who would you be without that thought?
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Turn the thought around: flip it upside down in as many creative ways as possible—its opposite, its mirror, its twin.
And then the thought loses its grip. I’m free again to choose what I want to do with my mind.
Journaling for the soul
Morning Pages! Which, in truth, you can do anytime.
Julia Cameron created this practice. Write three pages about anything at all. Whatever comes to mind—write it down. No rules, no goals, no grammar. Just three pages, any size.
Notice what keeps returning, what themes or feelings repeat themselves.
When you empty out the mental clutter, your soul eventually begins to speak.
And then you’ll know more about what you feel, what you long for, and what wants to grow and unfold in your life.
Now you can take the next right steps—for yourself and for others.
Journaling for spirit
This one is for those moments when you long to know what life/the goddess/nature/your higher self (choose the word you prefer) wants for you and with you. When you long for your calling—your true work in the world—and feel like you’ve lost your spark.
I learned this method from Marianne Williamson, who told our group she got it from A Course in Miracles.
Ask these questions and wait for what comes:
“Where would You have me go?
What would You have me do?
What would You have me say, and to whom?”
Write down the answers.
I hope you’ll join me in writing yourself whole and clear, so you can step into your work in the world.
With love and creativity,
Karin
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