There are multiple practices that “positive psychology” recommends to increase happiness, self-esteem and self-love in people. Journaling, a fairly old technique, has returned as a trend among the most prominent exercises to cultivate self-love. n
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This practice of keeping a written journal It is nothing new, this has been practiced for centuries for different purposes such as experimental, exploratory, informative, literary and nutritional. The latter is used as a record of food and drink consumption each day. This tool is used by nutritionists to understand the patient's eating habits and in turn helps the person realize what they consume in order to make changes to their diet and improve their health. n
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Just as we keep a diary listing our eating actions in order to maintain a balanced, varied, sufficient and complete diet to take care of our physical health, it is also important to list thoughts, emotions and behaviors in order to know ourselves and develop self-love, self-esteem, positivity and happiness to take care of our mental health. Writing thoughts and feelings in a journal develops introspection, self-compassion, inspires gratitude, and regulates emotions. Writing without censorship, without analyzing and just allowing ourselves to flow freely in our feelings without passing judgment allows us to develop a much deeper understanding and acceptance of who we are.
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Doing this consistently is Exercise the free expression of your interior and train your brain to connect with your emotions and thoughts at an unconscious level. This is how you will be able to detect what makes you happy, inspires you and is grateful or what weighs you down, stresses you and takes away your peace beyond what the surface allows to show. The goal is to be more in touch with your interior so that I can give you that love that only you can give yourself.
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Furthermore, it is proven that the act of writing allows you to access your left hemisphere of the brain, the rational and analytical part, giving space to the right hemisphere to be free in its creativity and feeling. Flowing in words without fear of what may be captured on paper is liberating and allows you to come to terms with traumatic and stressful situations that may be affecting you in your daily life. Focusing on the continuous expression of your feelings reduces the impact of these stress triggers on your physical health. Pennebaker, in 1983, was the pioneer in research that verifies the impact on physical health, specifically the immune system, of people who write for therapeutic purposes about traumatic events and their feelings towards them.
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The focus of journaling is the process rather than the result, that is, there is no right or wrong way to write or rules to follow but rather everything that is obtained from the consistency of writing. Following a flexible structure can help incorporate this activity and make it a new habit. If you don't know where to start, you can start in the morning by describing your feeling when you wake up, you can continue at night before going to sleep by listing:
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– 3 events from your day for which you are grateful
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– 3 challenges you have experienced
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– 3 events to which you have generated resistance
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– 3 moments that made you smile
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– 3 activities that have made you feel productive
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– 3 moments that made you feel loved
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all this It will help you in an emotional catharsis, allowing your brain to regulate emotions and maintain perspective on how what is happening around you connects with your inner self. If you can designate a place to do it, it will make this activity a special ritual in your day, whether you like to write in bed, a comfortable desk in your bedroom, in the kitchen or outside in your garden in contact with nature. If you like, light a candle or some incense to connect with some aroma while you write. In silence or with background music that allows you to relax and flow. That moment will be yours and only you choose the conditions to carry it out. Remember to flow without editing your writing, enjoy the process and adopt this,self care routineOver time you will notice its benefits.
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Journaling It is the vehicle for internal dialogue that allows us to be aware of the present, what we are and what we carry. By knowing each other we can understand our love language and thus be able to nourish ourselves daily. The body needs oxygen, water and food to function, our mind needs peace to flow, our inner self needs love to exist.
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ABOUT
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Astrid is a nutritionist who studied a Master of Science in Public Health in Monterrey and lives in Culiacán with her husband.
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She likes to research current health topics in the company of her dog Lya. She is a yoga instructor and enjoys the friendships she has generated through her classes.n
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