Journaling is a favorite implement in therapy. It may be daunting for non-writers to get started, but, keep in mind, there is no right or wrong method. So, why wait?
Getting Started
Just write. Perhaps all that comes from the pen, pencil or computer are a couple of words. That's a beginning. Each time an entry is made, additional words and eventually complete sentences and even paragraphs will follow! Truly!
Since the journal belongs to the author, perhaps drawing a picture(s) would help. Then put words to it. Start with small steps.
People who have a hard time concentrating (ADD, ADHD), may find a recording device may be the easier option, if available. If not, find a quiet place where distractions are minimal and make stalwart journal attempts. For writers--dive in!
Word of Caution
If there is, or has been trauma, it is important to stop the writing before the entry becomes overwhelming. The best scenario for trauma victims is to journal with the help of a trained professional.
The nice thing about journaling is, the writer can control the gushing of emotions. Gushing isn't necessarily a bad thing for people who are accustomed to feeling their emotions and have safe methods of coping with the more uncomfortable sensations. However, for people who have spent a lifetime blocking out their emotions, numbing their emotions and denying their emotions, gushing may feel like a break from reality. It is very important not to let that happen. Baby steps! Baby steps! Baby steps!
Shutting Down
When the emotional level intensifies, it is important to stop. Put the journal down. Engage in an activity that is completely different so as to change the mood. Maybe a day or two later begin again. Go a little further.
Each time take a break. This allows one's system to acclimate itself to this new world of emotions and spirituality. The spiritual element will show itself as well.
How Journaling Works
First, the mind has to think. As the mind composes, it is connecting with the emotions, spirit and soul. Yes, it is true, though it may not happen all in one session.
Some people are not connected with all of their spheres. Journaling helps to pull the parts together as a whole. For instance, some people are mostly intellectual, but ask them how they feel, they can't answer, or give an answer that does not fit.
If someone is disconnected with the emotions, he or she may need a little help. Look at pictures of happy faces, sad faces, depressed faces. Which applies? Choose one or two. With practice an emotional vocabulary develops. Do a google search for--"emotional vocabulary".
Journaling and Eating Disorders
When thinking about food, write down the thoughts. Analyze the thoughts. What are the thoughts revealing about the person? What are the thoughts revealing about the relationship with food? Just as there is a relationship between the drink and the alcoholic, there is also a relationship between the eater/non-eater and food.
Example: are there binges whenever something stressful occurs? Look for patterns in behaviors. Over time, as journal entries increase, patterns may emerge. Patterns can reveal a lot about behaviors and thoughts and emotions. These will help the writer and the therapist, if working with one, to identify what techniques or treatment approaches may be useful.
Lastly, have fun! Tap into the creative side! The journal is a special, valuable tool!
Sources
Note to the Reader: Eating Disorders can be life threatening; obtaining a professional opinion from a qualified physician/therapist is imperative!
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