Do you struggle to cope with, face or talk about the worst things that happen to you?
Maybe you’ve tried talking to a counsellor or therapist, but it wasn’t for you, right now?
Or do you feel there’s always something stopping you from being truly happy and healthy?
And, whether it’s a bad stomach, no energy, a low mood, overthinking, or not quite feeling yourself — do you know it might be that you’re pushing out the worst things that happen to you?
If you struggle with any of these things, I hope today’s post helps you.
I’m sharing a free tool scientifically proven to make you feel better mentally, emotionally and physically — all without leaving the comfort of your home.
Keep reading to discover:
- How to boost your happiness, health and wellbeing for free in 4 days with this 15-minute tool.
- An evidence-based practice to process difficult experiences like losing someone you love, supporting a family member through a difficult time, and hard parts of your childhood.
- A way to stop bottling up problems you’re struggling with, negative emotions and upsetting thoughts (especially if you find it hard to talk about them).
- An alternative to therapy, counselling or speaking to a doctor, if that’s not for you right now, or it hasn’t worked in the past.
- Why using this tool once rather than making it a habit is better for you and your mental health.
Want to know what it is?
It’s a practice called Therapeutic Journaling. Which was created by Dr James Pennebaker when he discovered writing about difficult events and personal upheavals — like break-ups, grief, ill health and general stressful events — can improve your overall health and wellbeing.
More specifically, it’ll help you:
- Look and feel better.
- Lower your stress and anxiety.
- Ease depression or low mood.
- Stop dwelling on negative thoughts, feelings and worries.
- Think clearer, improve your concentration and have more headspace.
- Cope better with difficult emotions, thoughts and things that have happened to you.
- Feel lighter and more in control.
- Get to sleep faster and sleep better when you do.
It’s also shown to help specific health conditions, including asthma, rheumatoid arthritis and high blood pressure. Plus, boost your immune system.
Ready to get the benefits for yourself? Follow the 3 steps below.
How To Do Therapeutic Journaling & Feel Better Fast
Step 1
For 15 minutes every day for the next 4 days, grab a notebook or piece of paper and pen. Put your phone out of sight and find a quiet space where you won’t be disturbed.
Step 2
Pick an upsetting, difficult or stressful event or problem to focus on — something you know deep down you need to process or keep pushing out.
Step 3
Set your alarm for 15 minutes. Then, continuously write about your experience until your alarm goes off. The goal’s to express on paper every thought and feeling that comes up for you.
Here’s some writing prompts to help:
- What happened?
- Can you describe the experience?
- How do you feel about it?
- What emotions come up for you?
- What thoughts do you have about it?
Struggling To Get Started? Try These 5 Tips:
Tip #1
This is for your eyes only. Rip it up and bin it afterwards if you want. So, don’t worry what anyone might think, whether it’s “right” or “wrong”, kind or fair, neat or grammatically correct.
Tip #2
Do it at home — under your favourite blanket, with a cosy candle and comforting coffee — since you’re likely to get upset or experience a low mood during or after for a few minutes or hours. And plan something enjoyable after, like a walk, cuddling your dog, or watching Bridesmaids.
Tip #3
Research shows even one 15-minute writing session is beneficial. So, if you don’t have the energy or motivation for 15 minutes or 4 days, start small. Just do one 15-minute session this weekend. Or, try 5 minutes daily for 3 days.
Tip #4
This is a “when-needed” practice (not a regular practice like gratitude journaling). While it’s okay to focus on the same difficult topic for 4 days when using this tool, remunerating and writing on something for too long is counterproductive and unhelpful.
Tip #5
If you feel an experience would be overly upsetting or you’re not ready to process it, please don’t write about it. Listen to yourself, and choose something else — especially if you’re doing Therapeutic Journaling for the first time.
LOOKING FOR MORE SUPPORT?
Therapeutic Journaling, as proven by 200+ research studies, is a really accessible tool to help you improve your overall health and wellbeing.
However, if you feel you need more personalised support to help you feel better, get unstuck and move forward, please join the waiting list for my 1:1 Health & Wellbeing Coaching Experience for Women.
In just 12 weeks, you’ll 10x your health and happiness, thanks to a combination of personalised advice and support that’ll help you create healthy habits and get the most from tools like the one in this post.
Find out more here –> beckyholliday.com/personal-health-coaching
Please note, health coaching is different to therapy and counselling (please research each technique to decide what’s best for you).
DID YOU FIND THIS HELPFUL?
If you like this post but want more personalised wellbeing habits, how-tos, and motivation to help you be happier and healthier, sign up for my free weekly newsletter below.
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Sometimes, the thing we least want to do is the thing we most need to do.
And, even though it can feel too much, even scary, I know you’ve got what it takes to make the changes you know — deep down — you need to make to be happy and healthy.
You might think you can’t do it, but I promise you can because I’ve helped women just like you do it too.
With love,
Becky x