# Presentation: 002443

## Writing as Therapy:Journaling from the HeartMay 2, 2006

- Speaker:  Nancy Losinno,
-               EAP Manager

## Why write rather than speak?

- Writing challenges us to be honest;
- Writing helps to disrupt old patterns & beliefs;
- Writing can heal old hurts of the body, mind & spirit;
- Writing helps us to gain perspective & sort through painful memories, let go & move through the experience.

## A first step:  Remove your clutter

- Removing clutter from your writing space is critical to new thinking & creativity;
- Removing clutter will enable you to have the mental energy to take on the task of writing about what ails you;
- Removing clutter will give you more physical energy & joy;
- Enabling physical clutter to accumulate is often an unconscious effort to avoid painful thoughts, memories, etc.

## Before You Begin Journaling

- Is there a best time & place for me to journal?
- What type of journal do I want to create? (chronology of events, “emotional wastebasket,” free-form place to just sort thru difficult emotions?)
- What format do I want to use? (low-tech notebook, higher-tech PC Word-doc which can be saved & created into “book”, or a scrapbook format)

## The first page of a new book....

- What did you feel on the first day of school as you opened your blank notebook?
- The fresh page of a new journal could signal the beginning of clearer communication between you & your partner.
- You could use the journal as a private place...or a place to leave your feelings to be exchanged with your partner’s;
- Don’t focus on the negatives.  Retrace some of the romantic, happy moments you’ve shared as a couple.

## Relationship Therapy:  Drop the Baggage and “Move On”

- Relationships require give & take: What am I giving/What am I taking?
- What would I like to change in this relationship?  What is frustrating to me?
- Relationships change, ebb & flow...Is this one growing or declining?
- If this is a conflicted relationship, should it be mended or ended?
- Do I need to forgive or ask forgiveness, in order to make necessary changes?
- Does this relationship energize or deplete me?

## Keeping in Touch: Electronic Family Newsletters

- Can be used by the budding genealogist in the family to write about an ancestor, share research findings or pictures;
- Can announce current events (new babies, weddings, promotions, etc.)
- Can be used as a blog.  Go to _[www.blogger.com](http://www.blogger.com/)_  but do not link the URL of the blog to any publicly accessible website.

## Special Journals

- Do you like to garden or have an interest in nature?  Consider a Garden Journal of your planting experiences.  Embellish with pictures.
- How about a Travel Journal of places you’ve visited, why you loved/hated them, places & pictures of future travel.
- Or a “Grandma Journal” with multi-generational perspective (mother-daughter-granddaughter) describing how things were when you grew up, how you met Grandpa, etc. which can be given to Granddaughter as a “gift of love” for a special occasion...

## Writing Your Life Story

- An autobiography covers your whole life; a memoir focuses on a few key themes & important years of your life
- Leaves a record for your descendants
- Can re-live pleasant memories of past
- Can resolve painful experiences
- Can just tell a story

## “Low Self-Esteem 101”: Who would want to read about my life?  

- Decide if you want a chronology or short vignettes about significant events, places, times, people, etc.
- Don’t be afraid what other people will say about it...write for YOURSELF, and your own emotional truth.
- How will you tell the tale? Tragedy, comedy, or a fiction (thinly veiled)?
- Are some of the key figures still alive?
- Decide where you will keep the journal private & secure

## Tools to aid the writing effort

- Old photo albums jog memories
- Use “time line” books that describe songs, fashions, headlines, popular sayings, etc.
- Use “clustering” method: write a word in the center of a page, circle it, then write down all subsequent words that pop into your head.  Then free-write for 10-15 minutes using these words to make complete sentences.

## Scrapbooking: A Creative Way to Combine Text, Pictures, & Art

- Internet availability + interest in genealogy = growth of scrapbooking
- _[www.ellisislandrecords.org](http://www.ellisislandrecords.org/)__ is a good place to research passenger arrival records and begin a genealogy search.  The store at Ellis Island is a great source for books, prints, etc. Go to __[www.ellisisland.com](http://www.ellisisland.com/)__  to get info about store or visiting Ellis Island Museum._

## Overcoming fear & procrastination

- The words you choose are less impt than the fact that you have taken the time to express your feelings.
- Don’t try to be perfect; use your own voice, avoid big words when little ones will do fine.
- Go to the desk every day, just as you brush your teeth, eat your meals, tend your home.  Just get it out and on paper!  Don’t be afraid your life is just average.  Censoring comments to spare others is civilized but when you write about your life, your feelings must be raw & uncensored and unfiltered by the fear of reception.  Save your truth from evaporating!

## Resources to enrich your work

- Local libraries offer short “how-to” courses in digital printing, photo organization and suggestions for low-cost print options;
- Scrapbooking superstores: Michaels, AC Moore
- Magazines available in Barnes & Noble: “Personal Journaling,” “You Can Write Your Life Story,” “Writing from the Heart.”

## Writing...a lost art

- Write about how your writing has made you feel.  Do you enjoy the quiet time?  Does your writing confirm that you are creative, intuitive, funny, etc.?  List 10 things you’ve observed about how your writing changed you.
- Do you notice any repetitive patterns in your writing?  If you feel overwhelmed by memories, feelings, etc. do not hesitate to seek outside help from a therapist, friend, clergy, relative, or EAP.
- Do you sleep better after you have finished writing?  Are you more willing to take steps to mend friendships or relationships with family?  Keep observing how your writing efforts are helping your healing process.

## Your EAP

- You can access EAP to discuss any personal matter by calling X4567 to arrange an appointment.  You can visit our website at: http://www.bnl.gov/hr/occmed/EAP/default.asp
- You can also visit _[www.cignabehavioral.com](http://www.cignabehavioral.com/)_ to research topics of interest or wellness, visit Personal Stress Navigator, or access an EAP clinician in your community for 1-3 free visits.  This is a pre-paid service available to all employees and the members of their household, regardless of their regular insurance designation.
- 24/7 crisis coverage is provided by Cigna Behavioral at 1-877-622-4327.  You can also access an EAP community-based clinician by calling this number.