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Journal Writing• A series of written passages that

document the personal events, thoughts, feelings, memories and perceptions in one’s journey throughout life leading to wholeness

Background & History

• The word journal comes from the french word Journeé meaning sunrise to sunset.

• Adapted by religion as spiritual healing: Confessions of the mind lighten the burden of the soul

• Written records of weather and maps of routes were vital to the success of early explorers and travelers

Dr. Ira Progoff• One of the first psychologist to study the use of

journal writing• Discovered that his own journal writing allowed

access to a higher consciousness or spiritual awareness

• Seminar: intensive journal workshop• Trained participants the art of journal writing for self improvement

• Three ring binder with 21 sections• Collectively provided lessons in making order out of chaos from

the glut of sensory information that is continually processed in the mind.

Humanistic Journal Therapy

• Organized journal writing lacks spontaneity and freedom that make self expression through journal writing unique.

• Current approach is humanistic journal therapy

• A vehicle for development and maintenance

Rationale• A tool for self-exploration and the

enhancement of personal development.• Allows Synthesis of personal thoughts and

feelings, perceptions, attitudes, and insights towards spiritual growth –Progroff

• Opening and disclosing of feelings, perceptions, opinions, and memories has always been found to be therapeutic.

What it does Journal writing is transpsychological,

meaning that self discovery through awareness is therapeutic.

Plays an active role in reconstructing a life but it does so without imposing any external categories or interpretations or theories of the individuals experience.

It remains neutral and open ended Bonding between oneself and the

enlightened self.

Journal Writing Today

• Proven to be a formidable technique in dealing with stress.

• Astornauts and world leaders like the President keep Journals.

• Much of what is known of todays history is based on the journal entries of travelers, explorers and leaders.

• Diary associated with women and Journal writing with men.

• Two words used synonymously but distinction appears to be that diary is listing of personal events while journal writing expands personal awareness and creativity and offers seeds of resolution in personal struggles.

Research Article

Journal Writing as a Technique to Promote Reflection

Stacy E Walker PhD, Ball State University, Muncie, IN J Athl Train. 2006; 41(2): 216–221. National Athletic

Trainers' Association, Inc.

Objective• To introduce the process of journal

writing to promote reflection and discuss the techniques and strategies to implement journal writing in an athletic training education curriculum.

Background• Journal writing can facilitate reflection

and allow students to express feelings regarding their educational experiences. The format of this writing can vary depending on the students’ needs and the instructor’s goals.

Description• Aspects of journal writing assignments

are discussed, including different points to take into account before assigning journals. Lastly, various factors to contemplate are presented when providing feedback to the students regarding their written entries.

Clinical Advantages• Enhancing reflection

• Facilitating critical thought

• Expressing feelings

• Writing focused assignments

Key terms• Process of Reflection

• Dialogue

• Expectations

• Journal Feedback

• Trust

What was the purpose of the study?

• Implementing journal writing into the curriculum

• More effectively retain knowledge

• Reflect on material• How it effects the learning of material

How was the study conducted

• Students were guided by instructors

• Journals were gathered and analyzed for trends and anomalies

• Most journal writing research done is qualitative in nature

Who were the participants?

• Athletic training students

• This study was extremely focused on a certain group of people. Students of an athletic training program, thus the article speaks very specifically to the experiences and terms used in an athletic training program

What did the participants do?

• Kept journals• Check ins with instructors for…

– Expectations– Planning– Grading– Feedback

• Students were encouraged to write about instances that frustrated them

What was found in the study?

• Placed responsibility with students• Active engagement• Self directed learning• Self confidence increased• Students could identify their own lack of

motivation• And thus address it

What are the limitations of the study?

• Only worked with students (athletic training students)

• Only in a classroom setting

• Students didn’t have entire freedom

• Time

Study Implications• Timeless• Versatile• Adaptable to many fields and professions• Valuable tool in aiding and assisting people

in monitoring their cognitive behavior• Universal

Immediate EffectsEmotional Catharsis

Invigorating

- Expunge toxic thoughts

- Release old thoughts; room for new

Honest evaluation- 1st step to healing

Expanded awareness

Full range of emotions

Long term Effects• Psychotherapy- decreases neurotic behavior • Behavior Modification- periodic reevaluation • Personal Resolution- release own

perceptions; unbiased evaluation• Reduces Stress, increases self esteem• Greater awareness and cognitive function

Materials Recomended Need 3 Elements1) Dedicated Notebook2) Pen/Pencil3) Quiet Environment

- Same place - Same time - 20 mins/day- 3 times per week

Tips• No rules

• Stressful events & Positive events

• Words, drawings, etc.

• Center yourself

• Label entries

• Private: spontaneous, unedited, honest

Steps to Initiate• What is the problem?

-What happened-What you feel -Include environment, behaviors, etc-Focus on your feelings

• Why did it occur?-Analyze why the problem arose-Identify possible triggers-Identify the nature of the problem-Focus on environment, your behaviors, all factors

• How can you resolve it?-What needs to happen for the problem to disappear?-What factors can you control? What are out of your control?-Formulate several plans to resolve the problem-Focus on concrete, executable actions in detail (consider timetable)

Remember periodic evaluation, and augment plans accordinglyStay consistent!

Is it Successful?• Should be part of coping skills,

encourage honesty, reduce stress

• Provide Insight and Initiate healing

• No paralysis by analysis

Dialog Writing

Organic Notes

Timed Writings

Unsent Letters

Techniques

Techniques: Dialogue Writing

• Write out a conversation• Each dialog begins with a question• The question can be directed towards anyone

– a person in your life– an illness that you have– God or higher power– etc…

• After you ask the question, write out the response that you hear in your head

Techniques: Organic Notes

“Mind Map”

• Write your subject in the center of the page

• Draw a branch from each main idea and write about the subject in more details

• Draw a branch from each main idea and write about the subject in more details

• Do not use complete sentences; write as little words as possible

Mind Map

Stress

Relationship

SchoolWork

English Essay

Finals Week

Should I end it with him/her?He/she does make me happy most of the time

Don’t have time for work & school, but I need money

I need a day off!

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Techniques:

Timed Writings

Set a time on a timer for as long as you want and just write. Don’t feel pressured to stop when the timer runs out.

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Techniques:

Unsent Letters• Write a letter to someone but don’t

send it to them

• It doesn’t matter if they are dead or alive, or if you haven’t talked to them in years

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Subjects• I believe: write about what you believe in

• Abundance: things that are missing in your life

• Happy list: what makes you happy?

• Thank you: write about what you are thankful for

• Good job to me!: praise yourself

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