• About
    • About Us
    • Faith & Ethics
    • Locations
    • Rates
    • FAQs
    • Careers
  • Staff
    • Our Team
    • Tres Adames
    • Margaret Franklin
    • Crystal Tena
    • Gina Weeks
    • Jen Eckles
  • Services
    • Counseling Services >
      • Christian Counseling
      • Spiritual Direction
      • What is Pastoral Counseling?
    • Coaching Services >
      • Career Coaching
      • Fitness Coaching
    • Individuals >
      • Anxiety
      • Depression
      • Anger
      • Self Esteem
      • Grief
      • Teens
      • LGBTQ+
      • Trauma
    • Couples >
      • Couples Counseling
      • Premarital
      • Codependency
  • Podcasts
    • Ask a Christian Counselor >
      • Listen Now
      • Featured Episodes
      • Episodes
    • Spiritual Care Today >
      • Listen Now
      • Journal of Pastoral Care Publications
    • Articles
  • DISC
    • Our DISC Programs
    • Christian DISC®
    • Classic DISC
    • Christian DISC® Certification
  • Education
    • ACPE Pastoral Care Specialist
    • Pastoral Counseling Apprenticeship
    • Deconstruction Course
    • Free Training
  • Contact
    • Free Consultation
    • Call or Email Us
    • Schedule Now
  • DONATE
Prism Counseling & Coaching | Arizona Christian Counseling and Spiritually-Integrated Therapy in Peoria and Phoenix
  • About
    • About Us
    • Faith & Ethics
    • Locations
    • Rates
    • FAQs
    • Careers
  • Staff
    • Our Team
    • Tres Adames
    • Margaret Franklin
    • Crystal Tena
    • Gina Weeks
    • Jen Eckles
  • Services
    • Counseling Services >
      • Christian Counseling
      • Spiritual Direction
      • What is Pastoral Counseling?
    • Coaching Services >
      • Career Coaching
      • Fitness Coaching
    • Individuals >
      • Anxiety
      • Depression
      • Anger
      • Self Esteem
      • Grief
      • Teens
      • LGBTQ+
      • Trauma
    • Couples >
      • Couples Counseling
      • Premarital
      • Codependency
  • Podcasts
    • Ask a Christian Counselor >
      • Listen Now
      • Featured Episodes
      • Episodes
    • Spiritual Care Today >
      • Listen Now
      • Journal of Pastoral Care Publications
    • Articles
  • DISC
    • Our DISC Programs
    • Christian DISC®
    • Classic DISC
    • Christian DISC® Certification
  • Education
    • ACPE Pastoral Care Specialist
    • Pastoral Counseling Apprenticeship
    • Deconstruction Course
    • Free Training
  • Contact
    • Free Consultation
    • Call or Email Us
    • Schedule Now
  • DONATE

Journaling Your Way to Emotional Health

3/25/2015

 
Picture
When I was in school, I had several teachers that required us to journal on a regular basis. Of course there were certain parameters and topics we had to cover. We were graded according to how well we followed instructions, and whether our writing was free of spelling and grammatical errors. Many clients I work with have had the same experience with journaling. So when I bring up the fact that journaling has been shown to improve mental health, they are hesitant, approaching it like a school assignment. But this is not what I'm suggesting. 

James Pennebaker, a social psychologist and researcher, pioneered what is known as the expressive writing method—an intervention that has shown to improve the mental and emotional health of participants. The research done by Pennebaker showed that writing about one's own story can help with coping and processing memories. Here is the step-by-step process for journaling using this method:
1. Find a notebook or journal.
It doesn't have to be a fancy leather-bound diary—a simple notebook with lines will do. 

2. Time yourself for 15 minutes.
Set a watch or the timer on your phone. 

3. Write about a specific memory or an issue you are currently dealing with. 
Don't worry about spelling or grammar. You are not being graded. This is all about getting your emotions out on paper. 

4. Do this four days in a row. 
Try writing before bed when you are winding down, or during some quiet time when you won't be interrupted. 

Unlike the tedious journaling that many of us did in school, this activity is meant to be freeing. You may find that your entries turn into prayers and one-sided conversations with God on paper. One reason I believe this method works is that you are allowing yourself to process things through free association—the same thing one does during therapy.

When traumatic things happen in our lives, we often try to find meaning. Words are meanings, and when you put your experience into words, you might be surprised at the insight and meaning you discover.

So there you go. Give it a shot and let me know what happens.

Subscribe to My Newsletter
Picture
Tres Adames, MDiv, BCPC provides Christian counseling in Peoria, Arizona for adults, teens, couples, and families. He specializes in helping those struggling with depression, anxiety, self-esteem, anger, addiction, codependency, and relationship issues. If you would like to contact Tres or set up an appointment, visit his contact page.

Comments are closed.

    Article Topics

    All
    Anger
    Anxiety
    Body Image
    Boundaries
    Clinical Disorders
    Codependency
    Control
    Counseling
    Deconstruction
    Depression
    Faith
    Family
    Forgiveness
    Friendship
    God
    Grief
    Loneliness
    Marriage
    Narcississm
    Parenting
    People Pleasing
    Relationships
    Self Esteem
    Stress
    Teens
    Trauma

    Archives

    July 2023
    May 2023
    June 2022
    April 2021
    January 2020
    December 2019
    October 2018
    July 2018
    February 2018
    October 2017
    August 2017
    July 2017
    January 2017
    December 2016
    November 2016
    October 2016
    March 2016
    January 2016
    November 2015
    September 2015
    July 2015
    May 2015
    April 2015
    March 2015
    August 2014
    July 2014
    June 2014
    April 2014
    December 2013
    August 2013
    July 2013
    February 2013
    January 2013
    December 2012

We're ready to help. Let's connect.

You can contact us several different ways:
Picture

Call Us

We return every call:
(480)525-7284 ext.1
Picture

Text Us

Just a quick question?
Send Us a Text Message
Picture

Email Us

We'll get in touch soon:
Send Us an Email
Picture

Schedule Now

Ready to get started?
Book an Appointment

Peoria Location

Inside State Farm
9299 W Olive Ave Ste 212 Peoria AZ 85345

Phoenix Location

Inside CrossRoads UMC
7901 N Central Ave Phoenix AZ 85020

About


Who We Are
​About Us
​Our New Name
Faith & Ethics
Job Openings
What We Offer
​
Locations
Rates
Church Sponsorship
FAQs
Counselors
Our Team
Tres Adames
Margaret Franklin
​
Crystal Tena
Gina Weeks
Jen Eckles

Contact


Connect with Us
Call or Email Us
Schedule Online
Client Portal
​Submit Prayer Request
​Donate

Services


Who We Help
Individuals
Couples
Teens
Pastors
​LGBTQ+
Counseling
Christian Counseling
Spiritual Direction
​What is Pastoral Counseling?
Coaching
Fitness Coaching
Career Coaching
Specialties
​
Anger
Anxiety
Career
Codependency
Depression
Fitness
Grief
​Premarital
Relationships
Self-Esteem
Trauma

Podcasts


Ask a Christian Counselor
Listen to Podcast
Featured Episodes
All Episodes

Spiritual Care Today
Listen to Podcast
​Journal of Pastoral Care Publications
Articles
Featured Articles
All Articles​

Education


Programs
ACPE Pastoral Care Specialist
​Pastoral Counseling Apprenticeship
​Deconstruction Course
Free Grief Training
DISC Programs
Christian DISC®
Classic DISC
Christian DISC® Certification

© 2023 Prism Counseling & Coaching. All Rights Reserved.
​Christian DISC® is a registered trademark of Prism Counseling & Coaching.
  • About
    • About Us
    • Faith & Ethics
    • Locations
    • Rates
    • FAQs
    • Careers
  • Staff
    • Our Team
    • Tres Adames
    • Margaret Franklin
    • Crystal Tena
    • Gina Weeks
    • Jen Eckles
  • Services
    • Counseling Services >
      • Christian Counseling
      • Spiritual Direction
      • What is Pastoral Counseling?
    • Coaching Services >
      • Career Coaching
      • Fitness Coaching
    • Individuals >
      • Anxiety
      • Depression
      • Anger
      • Self Esteem
      • Grief
      • Teens
      • LGBTQ+
      • Trauma
    • Couples >
      • Couples Counseling
      • Premarital
      • Codependency
  • Podcasts
    • Ask a Christian Counselor >
      • Listen Now
      • Featured Episodes
      • Episodes
    • Spiritual Care Today >
      • Listen Now
      • Journal of Pastoral Care Publications
    • Articles
  • DISC
    • Our DISC Programs
    • Christian DISC®
    • Classic DISC
    • Christian DISC® Certification
  • Education
    • ACPE Pastoral Care Specialist
    • Pastoral Counseling Apprenticeship
    • Deconstruction Course
    • Free Training
  • Contact
    • Free Consultation
    • Call or Email Us
    • Schedule Now
  • DONATE