January 2006 Once in a while my exercise tip is more of a mental exercise than physical one and this month is one of those. Journal writing is something I've done on and off for 30 years, and I always feel more focused when I am writing. When my brain is scrambled and going in a million directions, journaling helps so much. I call it my "brain purge" or "clearing my head". Many of my clients journal on their food records so we can see how emotions are affecting their intake. With the new year starting and goal setting a priority, I thought this would be a good time write about it, and lo and behold I found a great article that discusses it. Amazing how the universe works that way isn't it? Enjoy.  Journal Writing/Expressive Writing Researchers have been studying journal writing/expressive writing for more than 20 years, and it has been proven to be very beneficial. A leading researcher in the field, James Pennebaker PhD, a psychologist at Univ. of Texas states "when we put troubles into words, we're able to get past it. Once we move past it, we don't worry about it or obsess over it." Through his research, he discovered that expressive writing is more effective when people organize their jumbled thoughts into a coherent story with a clear beginning, middle and end. In his book Writing to Heal, he recommends including information on the setting, the characters, the event itself, the consequences, and what effect it had on you. When his study participants did this, he saw that they were able to construct a "meaningful story; one that made sense to them". Joshua Smyth PhD, psychologist and professor at Syracuse and author of The Writing Cure, found that expressive writing improved lung functioning among asthma patients and lowered pain among arthritis sufferers. Other studies have shown that writing can enhance the immune system and lower blood pressure. But Smyth cautions, "it is not a magic bullet, and not a substitute for other psychological or medical care, although it may be a useful supplemental activity." Denise Sloan PhD, a psychologist, a director of Psychopathy and Emotion Laboratory at Temple University in Philadelphia, sees benefits with trauma survivors. She states, "Expressing emotions is the key to obtaining benefits. If you try to cope with a traumatic event by not talking or thinking about what happened, you'll fail. A person needs to, in some way, allow themselves to feel the emotions they have surrounding the experience". Author and seminar leader Ina Albers, Write your Self Well, shows how to use a private journal to promote healing. Among her tips: · Write for at least 20 minutes a day on 4 consecutive days. That's what has worked in clinical trials. · Focus on what's been bothering you. Express your deepest thoughts and feelings, both positive and negative. Ask what difference it has made in your life. · Write continuously, without regard for spelling or grammar. Don't edit yourself, · Write about the same issues several times in order to gain more understanding and view the situation from different perspectives. · When you stop writing for the day, take time to reflect on what you've divulged. From Better Homes and Gardens Jan 2006.

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