Writing to heal: how to be a proper journalist

I’m a passionate advocate of writing to heal. And as journalist of some 30-odd years (some of them very odd), I am naturally drawn to the practice of journaling. It’s a simple healing tool that can reduce stress, liberate you from limiting self-beliefs and even give your life new meaning.

Research has found that writing about painful experiences boosts the immune system, reduces trips to the GP and enhances work performance. The more detail you can let yourself go into the better. Exploring feelings and thoughts in-depth can benefit you enormously.

If you’re comfortable committing your thoughts to paper or are an avid diary writer you may find this tool suits you well. However, you don’t have to be a budding novelist to be a successful journal writer.

Accept that whatever you write is valid and if you come up against negative self-judgments (“I can’t write”, “I’ve got nothing to say”), inquire whether this really is true. Let any associated feelings arise and let them go. Here are some practical tips:

1. Buy a page-a-day diary or lined notebook and only use it to write your journal. No shopping or to-do lists!
2. Keep it private and confidential, under lock and key if necessary, and tell your partner and/or children it is off-limits, to respect that it’s for your eyes only.
3. Write down your thoughts and feelings with a pen or pencil. Don’t be tempted to stray to the laptop and type it out. Stick to your special notebook. Something profoundly healing takes place when your pen moves across the page, linking hand to heart.
4. Find a good time to write, preferably when you won’t be distracted or disturbed. It might be every morning, or just before you go to bed, or simply when you feel moved to write. Whatever works for you. Don’t beat yourself up if you don’t do it every day.
5. Don’t censor or judge what you’re writing or edit it in your mind before it reaches the page. Don’t worry about correct spellings or grammar.
6. Before starting to write, take time to calm and centre yourself by taking a couple of deep breaths (do some 4/7 breathing, ie breath in for a count of four and out for a count of seven). Put on some relaxing music and set an intention such as: “Today I am going to write down as much as I can about that argument I had last week.”
7. If you get stuck or don’t know where to start, put down exactly how you are feeling right now and see where it takes you.
8. Go as deep as you can, especially when exploring upsetting events or experiences. First write the story, then focus on your feelings, especially challenging ones like sadness and fear.
9. If you start writing about something and feel overwhelmed, stop and breathe into what you are feeling.
10. Avoid writing about a trauma, especially if it has just happened. Leave it until you don’t feel so raw. A serious trauma will need to be dealt with by a qualified practitioner or therapist.
11. If images arise when you are writing and you feel more comfortable with drawing your feelings, then do so.
12. Avoid reading back what you have written straight away as this might lead to you getting stuck in feelings.
13. Don’t dwell on an upsetting event for too long. Explore it for a few days then move on. If you get stuck, try another processing tool.
14. Finish your entry on a positive note by writing down some things you are grateful for. Even better, keep a separate gratitude diary and keep a daily record of all the good things in your life.

Journaling is not simply an excuse to rant or pour out your feelings, although that is certainly therapeutic. If appropriate, identify lessons learned and actions you need to take. The whole point of getting your thoughts down on paper is to reach some kind of resolution.

Words can wound but they can also heal.