We are tempted to be convinced that our feelings and our painful past dominate our present and our behaviors, but the truth is that we are the only ones who plant ideas inside our heads, and we are the only ones who can take them off.
To get rid of your negative feelings and cultivate positive feelings and habits, we must give our inner self a way to express itself, understand its feelings rather than judge them, and deconstruct painful events to learn from them, by writing “diaries.”
Why should you record your diary?
Daily writing frees the brain from its tedious task of processing thoughts, helps you recover from daily stress, explore the true causes of your emotions, and how to manage them in a healthy way. Writing about emotions has also caused a decrease in depression scores in patients with severe depressive disorder.
Journaling has positive physical results such as faster wound healing and better sleep.
And it was found in research conducted by professors of psychology at the University of Texas that writing about subjective emotions enhances the ability of the immune system in patients with HIV, asthma, irritable bowel syndrome, lupus, heart disease and cancer, especially breast, kidney and prostate cancer.
And the American Medical Journal published a groundbreaking study that demonstrated that 4 months of daily writing about negative life experiences or daily schedules helped rheumatoid arthritis patients recover and not relapse.
Other research indicates that suppressing negative thoughts residing inside us harms the function of the immune system, just as bad moods have exacerbated the condition of patients with cancer, heart disease and respiratory disorders, but the results of the other scenario were surprising.
Researchers at the Pennsylvania College of Medicine recruited 70 adults with various medical conditions whose mental health had been compromised by negative diagnoses.
The patients continued to write daily, at a rate of 15 minutes per day, for 12 weeks, and their physical health improved, and signs of depression decreased by 44%.
Journaling has physical positive results such as faster wound healing and better sleep (social networking sites)
A beginner's guide to blogging
Find your own space
:
Your space
doesn't have to be a place that no one can reach, but a space inside your mind without distraction.
It could be a constant time in the morning, or on the way home, it could be an emotional state, it could be special tools for self-expression like paint pens and a yoga mat.
The extended and extended blogging sessions did not prove any additional benefits;
Two to five minutes a day is enough to express yourself and make daily writing a habit.
Use your own tools
: Talking to a tape recorder has proven positive health effects similar to writing. You can also draw or express only in colour. Some even use old magazine clippings to create paintings that express their emotional states. Whatever your own tools, try to use them to express yourself.
Set a path
: Before each time ask yourself, "Are you writing to empty your mind?"
or "Are you going to write to understand the reasons for a negative attitude?"
or "Are you just going to record a mood?"
or "Are you writing to organize your tasks tomorrow?"
Reduce stress
: write about what you feel works for you, which may vary daily;
You can write about your feelings about a specific event if you feel uncomfortable with writing the details of the event, and you can move from a clear idea to narrating the questions, and you can write about 5 things in the room and 5 creative uses for them, all of which are attempts from you to direct your mind and urge it to empty itself.
Ideas to get started
: Staring at a white paper and urging oneself to relive the difficult days may be enough to retreat, but many start daily blogging based on the suggestions of psychologists, such as “Write down 5 things you are grateful for today”, “Write 5 things you wish to achieve one day”, “ Write 5 words that describe your personality, “If your tears spoke, what would you say about you?” “Write one thing you learned about yourself this week” “Make a list of behaviors consistent with your values and a list of unacceptable behaviors” “Make a list of things that improve your mood when you are sad” Write down 5 feelings you had today.
One of the biggest mistakes some people make is to re-read what they wrote about traumatic events in the past (social networking sites)
You can answer one question for all days, which is represented by the "daily gratitude journal" or "the journal of feelings." Doctors advised to allocate a notebook to record what you thank for daily, along with another notebook for random thoughts.
Be honest with yourself
: We tend to lie to ourselves for fear of believing the reality, or quick to judge, but when we stop and think about why we feel angry, we may find other reasons that make us angry.
You can motivate yourself to be honest by asking questions, such as what did the situation look like to you?
What did you feel?
Are these feelings appropriate to the situation or exaggeration?
What would you say to a friend if he was in the same situation as you?
Is this situation a plight to be tolerated, or a problem that needs to be resolved?
and how?
Get help
: Print a list of human feelings if you're having trouble naming your feelings.
You can also print different variations of the daily gratitude journal, daily sentiment journal, or diary from search sites, or design your own notebook with the help of the Pinterest app, or download a journaling app on your phone.
Deep Thinking
: You need to think in addition to expressing your feelings to reap the benefits of daily writing;
Because people who only write about their feelings in the same way over and over again will not improve, it is better to change their language and use logic by asking about cause, effect, lessons learned, and using words like “because,” “realized,” and “understood.”
One of the biggest mistakes some people make is to re-read what they have written about traumatic events in the past;
Revisiting your emotional outbursts of hurt and violent feelings can have a negative effect if they suddenly bump into what they've been trying to forget;
Therefore, it may be helpful to consult a physician with personality disorders before beginning to blog about memories.
Only those who have created a "daily gratitude journal" can read the positive aspects they previously recorded about their lives.
Not all research agrees on the ability of writing to treat old trauma, as it may irritate some people, and may lead to bad physical and psychological symptoms.
This may happen if you relive the disturbing events in your past without focusing on the meaning behind them. If you focus on what you learned, your mind will develop a greater awareness of the positive aspects of the traumatic events, but if you feel difficulty dealing with the traumatic events alone, stop writing and consult a therapist.