When the world crashes and burns around me, when I’m stressed and confused about how to help, and what to do, I journal. Writing is a free and simple form of self-therapy using your own natural creativity. It’s easy and fast and it works.
This old-fashioned and low-tech writing therapy is scientifically proven to be effective against the depression, anxiety, and pain you might be feeling right now.
It can also help you get to know yourself and break old patterns and get more creative so you can bring your gifts to our world.
We need you to feel whole and centered so you can: finally make that website, set up that exhibition, call that potential collaborator, go help someone who needs it… or just spring clean your mind.
I am sending you my four favorite methods which I have used, tested, and benefited from for many years. So you can easily get started. They only take 5-10 minutes each.
These four techniques are all absolutely amazing. I use them like I dance and cook: mixing it all up and improvising. Here’s my invitation to do it your way!
Journaling for the body:
During those times when I was in pain or for years ago when I was suffering from an autoimmune disease that caused exhaustion, anxiety, and depression, this one was almost miraculous:
Write out all your feelings. Especially the dark ones … give it all you’ve got, let it be ugly, angry, sad, hateful, judgmental, scared – just pour the emotions out on the paper until you feel clean and clear.
Now write down three specific things you are grateful for in your life. Then tear the paper up and throw it in recycling. The method is inspired by Dr. Sarno, who has helped thousands of people heal all types of pain.
Journaling for the mind:
When a particularly painful thought gets stuck in my mind and really hurts me or makes me angry or upset, I use Byron Katie’s now-classic method:
I catch the thought and write it down. Then I ask myself these questions and write down the answers.
1: Is it true?
2: Can you absolutely know it’s true?
3: How do I react—what happens—when I believe that thought?
4: Who would I be without the thought?
5: Turn the thought around: Turn the initial thought upside down, in as many creative ways as I can – that is, turn it into the opposite meaning.
And then I am free from the grip of awful thought and can choose what I want to do with my mind again.
Journaling for the soul:
Morning pages! Your morning pages can really be done at any time.
Julia Cameron invented this practice. Write three pages about anything. Just write down whatever is on your mind. No rules, no goals, no grammar. Just write three pages – any size and length.
Notice what keeps coming up, what themes or feelings repeat themselves day after day. When you empty yourself of mental garbage, your soul eventually begins to speak.
And then you’ll know more about what you are feeling, what you long for, and what wants to grow and spring forth in your life. Now you can take the next right steps for yourself and for others.
Journaling for spirit:
This one is for those times when you long to know what life/the goddess/nature/your higher self (insert your favorite word for spirit) wants with you and for you. In other words, when you long for your calling, your work in the world, and feel like you lost your spirit.
I learned this technique from Marianne Williamson, who told our group that she got it from A Course in Miracles. Ask and wait for the answer: “Where would you have me go? What would you have me do? What would you have me say, and to whom?” Write down your answers.
I hope you will join me in writing yourself whole and clear, so you can do your work in the world.
With love and creativity,
Karin