07 Jun

JOURNALING INTERVENTIONS TO REDUCE STRESS & IMPROVE CREATIVE THINKING

Journaling and writing by hand helps you to understand your behaviours, stressors, emotions, thoughts, feelings, and motivators.  Writing about the crud of life as well as the juicy and fun parts allows you to become more solution-focused than problem-centred.

Journaling Therapy, Journaling Techniques, Journaling Intervention
The writing process in an outlet for all kinds of emotional overwhelm. You can tell anything you like to your journal, and it won’t bat an eyelid – Wendy Fry

Side effects recorded by my private journaling case study clients are a noticeable improvement in relationships, assertive communication, improved confidence, understanding of self, clarity of thoughts, and noticing an increase in wellbeing. 

Those who write every day consistently felt happier, lighter and freer. 

Journaling about overwhelming emotions provides catharsis helping you let go of negative thoughts and everyday stresses along with your responses to them.

The following statistics indicate a research-based study across a range of journaling styles. 

Keeping a mood diary of thoughts, feelings, emotions, and behaviours while experiencing depression has been known to boost mood and lessen the symptoms of negative emotions. 

  • People diagnosed with Major Depressive Disorder repeated significantly lower depression scores after three days of expressive writing for twenty minutes a day (Krpan, Kross, Berman, Deldin, Askren and Jondies, 2013)
  • Reduces the physical symptoms of health problems, and anxiety in women (LaClaire, 2008)

SELF-HELP STRATEGIES TO BEAT DEPRESSION

Focusing on and writing about what is going well boosts mood. Gratitude journaling also sees improvement in the reduction of depressive symptoms and duration of the problem.

  • Boost long-term well-being, improve length and quality of sleep encourage exercise and reduce physical pain and symptoms through gratitude journaling (Emmons and McCullogh, 2003)
  • Gratitude journaling is an aid to help you make progress toward your goals (Emmons and Mishra, 2011)
Gratitude Journaling, Creative Writing, Creative Skills
Journaling helps you at the deepest level to share your story and voice your thoughts, feelings, joys, hopes and fears.  A place to record the innermost workings of your heart and mind – Wendy Fry
  • Begin the process of journaling freely writing by hand what comes into your mind or using the journaling prompts and exercises include in Write from Your Heart
  • Notice any repetitions of your thoughts, feelings, behaviours, and emotions you record within your journal
  • Reflect upon the benefits gained from journaling
  • With new awareness, what positive changes and actions can you take toward creating a happier future for yourself?
  • What have you noticed about your mood after journaling consistently for a minimum of 21 days?

WRITING SKILLS TO IMPROVE MENTAL HEALTH

Writing Skills to Improve Mental Health
‘’Being aware of the past is helpful.  Living there isn’t.  Now is the time to get on with the joy of living and writing from your heart ~ Wendy Fry

Write from Your Heart, the authors third book is available on Amazon.  It offers the reader a range of engaging writing invitations, inspiring prompts, and author tips to support you in gaining confidence as a writer and sharing your story.

Writers Block Journaling Techniques, Writing Skills Reference

This easy to apply writing guide includes powerful principles to overcome the fear of writing, encouraging you to keep your name on the page and your words flowing. The principles shared may support in improving physical. emotional and mental health.

You will gain the following benefits as you read through:

  • Tools and techniques to get you in ‘The Write Frame of Mind’
  • Journaling invitations to express your voice confidently 
  • Guidance on how to feel comfortable unleashing the power of your truth
  • Heart-centred exercises to revive a tired mind and body to create writers flow
  • Prompts to write a better story for yourself
  • Access to The Spotlight Process tapping into your innate creativity with confidence
  • Topic ideas to keep you engaged on your writing journey
  • Exercises for self-journaling and creative writing groups
  • Processes to boost your writing flow
  • Guidelines to support you in finding your preferred journaling style
  • Writing invitations to aid personal transformation and healing
  • Tips for integrating journaling into your daily routine
  • Prompts to set your author voice free

Journaling has many health and wellbeing benefits, but it doesn’t stop there.  As writers, if we get blocked on a writing a page, a chapter, back cover synopsis or in defining our unique message there is much we can do to support ourselves in writing our thoughts down by hand. 

My best advice is if overwhelming emotions prevail in your life, journaling is one of the best ways to gain emotional catharsis and release the build-up of what is left unexpressed. 

Releasing the thoughts of a busy mind frees up your focus and energy so you can get back to the business of writing from your heart.

Author Bio 

Wendy Fry Author Ghostwriter Writing Coach
When nothing is certain – writing is possible – Wendy Fry

Wendy Fry – Writing Coach, Ghostwriter and Therapist with over twenty years in the writing and wellbeing industry will empower you to set and achieve your aspiring author goals. Offering transformational, simple, and practical strategies, you will discover your innate confidence and creativity to attract the success you deserve. 

05 Jun

DEVELOP YOUR AUTHOR VOICE THROUGH JOURNAL WRITING

Discover the Positive Impact of Journal Writing to Improve Your Success as an Author

Write from Your Heart with Wendy Fry www.wendyfry.com

Powerful, hurtful emotions have less power on paper.  By expressing our unique experiences, it will stop us feeling we are being eaten alive by our pasts and we can get on with writing from the heart – Wendy Fry

My goodness.  While researching writing and the journaling processes, the various types and preferences, I learnt a thing or three.  I love the journaling ideas and want to share with you my learnings.

There is no right way to journal, and my best advice is to try out a variety of ideas.  Consider changing your journaling style every twenty-one days, monthly or seasonally and explore the best fit for you.

In no specific order here are some lovey journaling prompts to get you started:

  1. Gratitude Journaling. ‘Today I am grateful for’ (list all the things, people and experiences you are grateful for each day)
  2. Greeting the Day or Greeting the Night Journal (writing down your intention or positive affirmation for your day or evening ahead)
  3. Self-care Journaling – Journal to the self (your daily personal dedication), i.e. ‘I could take better care of myself today by’ (add your call to action here)
  4. Daily Diary – Daily Reflections Journal. I call this The Three W’s.  Ask yourself – What Went Well? What can I do to make tomorrow even better?
  5. Daily Mind Dump – Writing freely and releasing all stressors and overwhelming emotions.  I share this activity with all new clients to help them release the emotional build-up they have held onto before they get to the point of working with me
  6. Prompt Journaling – can be about anything you are inspired and motivated to write.  There are examples throughout this book
  7. Writing from Life – Simply recording what you notice from your own life and the lives of others
  8. Thoughts and Feelings (Mood Journaling) – Record and track thoughts and feelings as you go through your day
  9. Morning Pages – Writing on three sides of A4 paper each morning (this idea comes from Julia Cameron’s book, The Artists Way)
  10. Mindfulness Journaling – what you notice in the present moment (what do you see, hear, feel, smell, taste, and what do you sense?)
  11. Idea Journaling – Jotting down your ideas for creative projects, your bucket list, DIY and home repair, book titles you will write, recipe ideas etc
  12. Intuitive Journaling – Record your insights and messages
  13. Goal and Actions Journaling – Record what you wish to achieve.  Include the date you want to complete your end goal and the times on which you will take action towards your goal.  You can use this process on all areas of your life (writing and becoming an author, health, relationships, career, relationships etc.)
  14. Bullet Journaling – This quick and easy journaling process is by far the simplest way to journal.  Writing about whatever you wish to start with a bullet point.  I adapt this exercise using hearts stars, funny faces, exclamation marks and hashtags.  You may like to purchase some fun colour pens for different topics journaled
  15. Health Journal (recording your nutrition, mobility, medical or dental treatment, mental, emotional health, emotional health day-to-day) Releasing emotions through journaling as your health or the health of a loved one changes can be deeply cathartic
  16. Spontaneous Journaling – Change your writing topic as you go and write about anything and everything as the mood takes
  17. Personal Sensory Journal – what did you see, hear, feel, smell, taste and sense today which inspired positive thoughts, feelings and emotions?
  18. No Rules Journaling – write about whatever you want to and make it up as you go along.
  19. Heart Quadrant Writing and Journaling
  20. F**k It Journaling and other profanities.  Take a deep breath in and on the out-breath to write down the things, people, situations, past event or future fear that’s f* *king you off, (remember to keep breathing as you go along) make some noises with your mouth and lips too, it’s a lot of fun
  21. Productivity Journal – Either goal-setting forward momentum (what you wish to achieve) or tracking what you have already achieved or both.  When we make time to record the ‘to do’ list we have already completed we become more aware of what we have completed
  22. Limiting Beliefs or Positive Beliefs Journaling
  23. Past – Present – Future Journaling (changing perspectives) looking back positively, reflecting now on the positives in the situation, forecasting a positive future
  24. Recognition Journal (who made a difference to you today?) write about the people in your life who made your day a great day
  25. Letter writing – These kinds of letters you generally don’t send.  It’s a unique way of writing to the people you have encountered in your life who may have caused you pain.  You get to choose how you’d like to write; these could also be gratitude letters to people who have influenced your life positively
  26. Notes to the Self – Writing the notes to yourself to include the words you never heard from the significant people in your life
  27. Thank You Journaling – Open Communications Journal thanking your family/group/spouse/team to acknowledge what you love and appreciate them for
  28. Personal Poem Journal – Record your poetry, quotes and ditties from the heart
  29. Self-love Journal – An expressive praise journal for recording what you like, love, respect and enjoy about who you are.  You can include your unique gifts, skills, talents, abilities, etc.
  30. Confidence & Self-esteem Journal – Write about the things you have achieved, your accomplishments and awards.  You can also record this in the future tense writing about the future you who is going about his or her day confidently
  31. Timeline Journaling – Recording your ancestry, childhood, past lives or future life expectation, future life creation
  32. Daily, Weekly, Monthly Round-Up Journaling – Writing at the end of each day, week and month and year what you’ve learnt about yourself, others and your experiences
  33. Seasons Journaling – Write about the beginning, middle or end of each season and what you notice about the change of seasons and the passing of time
  34. End of Year, Mid-Year, New Year or Monthly Reflection Journaling.  There is no specific way to do this you can choose any of the exercises here and combine how you record these types of entries
  35. Kindness Journaling – Recording kind words about yourself, the planet, friends, strangers, family etc.  Writing about acts of kindness which you have witnessed or received is always heart-warming.  You may like to leave kind words on pieces of paper and pin and leave them in random places
  36. Happiness and Positivity Journal – What were the highlights of your day, week, month, year?
  37. Prayer Journal – Write out prayer requests and give thanks for prayers already answered
  38. Advice Journaling – ‘Turning Problems to Solutions.’  Writing to yourself from the standpoint of a wise guide, a spiritual guru, someone you admire, like and trust or advice from your future self who has moved beyond the current problem.  Detail the information they will they advise you when you think of a specific question, situation, worry or concern etc
  39. Memories Journal – For this option, it is best if you write about happy memories when journaling.  For painful and deeply traumatic memories, you may benefit from having a therapist, coach, emotional or mental health support practitioner to guide you for the duration or after completion of this programme. 
  40. Life Challenges Journal – Recording problems you have overcome or may currently be experiencing and what you’ve learnt about your strength, courage, resilience, personality, unique gifts and talents etc
  41. Life Milestones Journaling – Detailing significant Birthdays, Anniversaries, Weddings, adversities and Celebrations etc
  42. Energy Diary – Measuring when you are at peak state energetically and writing about it.  Detail what time of the day do you feel at your best, what you were doing, how it makes you feel when energised?  As writers, producing quality content is always best written when you are highly energised and at peak energy flow
  43. Mementoes Diary – Expressive writing about unique treasures you have, family heirlooms you plan to pass on or items found which are sentimental to you
  44. Poetry and Quotes – Read a quote or poem a day and write about it or make up your own
  45. Relationship Journaling – Record your thoughts, feelings and emotions in your journal.  Detail what you may be holding back from saying or doing what you would like to for whatever reason.  You may also want to record what you love, appreciate and enjoy about your relationships (family/significant other, friendship, working relationships etc. are all valid here)
  46. Feelings Journal – Write down feelings as they come up, i.e. Sadness, Anger, Fear, Happiness, Joy, Excitement etc.  Notice the location of where you feel these feelings in your physical body and how they present (i.e. heat, rushing sensation, coolness, pain, tension etc.) 
  47. Power Writing Journal (used to raise your energy) – Write a story, snippet or poem which makes you feel excited, motivated, energised and alive, build the momentum and feeling of positive expression as you write
  48. Creative Writing Journal – A storytelling journal of actual or fictitious happenings
  49. Character Development Journaling – Detailing characters you meet on the bus, at the supermarket, friends of friends etc. You may like to use the characters if writing a fiction book
  50. ‘The End’ Journaling – Whatever it is that’s stopping you from moving forwards in your life, write about ‘The End.’  Say goodbye to the part of you who was holding onto this story.  Once written, you can rip your paper into confetti, burn it, throw darts at it or put it in the rubbish bin or some other ‘method’ to close that chapter of your life and move forward.
  51. Inner-child Stories Journal – Stories to heal.  What stories would your younger self love to have heard, written about, or been part of an enriching experience?  Write an account with your younger self as the main character (it can be a real or fictional story or both)
  52. Stress Release Journaling – Write out your stressors. 
  53. Anxiety and Worry Journal – Write down your worries and be sure to seek professional therapeutic support in addition to journaling if things become emotionally overwhelming for you
  54. Dream Journal – Write about your dreams and what they mean to you
  55. Magic Moments Journaling – Write about a past magical moment or the special moment you would like to create for yourself or others in the future
  56. Most Amazing Memories Journal – Detail if full sensory experience the most amazing, extraordinary, precious experiences and memories you have enjoyed.  What did you see, hear, feel, smell and taste?  What was the predominant sense in this memory?  What is the mood and emotion you remember the most?
  57. Limitless Journaling – Write about (in present tense) ‘acting as if’ you are on holiday or living in the country of your ideal destination, journal ‘as if’ your dreams have come true, express your passions fully ignited and fulfilled. 
  58. Mantras and Affirmations Journal – Record positive words, thoughts, vibrations and intentions in your journal
  59. Travel, Vacation and Holiday Journal – Record your travels and adventures as you go along.  You may like to detail and map the holidays and weekends away you have experienced so far and make a list where you’d like to visit in the future
  60. Nature Journal – Visit new places, hug a tree, watch a bumblebee or butterfly gathering pollen and write about what you experienced inwardly.  If you can’t get outside, look at stimulating nature photographs or videos.  Write about your sensory experiences in the presence of nature.  How did it feel, what did you see, smell, hear, taste and sense? Record what you notice about life and the natural environment descriptively, season, month, time of day, time temperature, weather, visual details, smells, tastes, textures, sounds and your experience of what you encountered
  61. Food Journal (what did you taste, what nourished you, quenched your thirst, what flavours did you enjoy?) 
  62. Exercise and activity Journal (what form of exercise energised motivated and inspired you)
  63. People Journal – What did you notice about co-workers, strangers, family, friends and your reaction to them?  Writing about people in detail including their behaviours and quirks is an excellent tool for character development if writing fiction
  64. Narrative Journaling – Either writing about your own stories for healing or the healing of others through storytelling
  65. Questions and Answers Journaling. Use two different colour pens.  One colour where you record the problem and two a different colour pen where you write in the solution.  You write freely from both perspectives to discover and uncover the answer which was missing by trying to resolve a problem through thought alone
  66. Environment – What impacted you negatively and positively about your circumstance and situation today? (home, workspace, means of travel, neighbourhood, community etc.)
  67. Thank you – I love you Journal – Positive Journal to the Self (acknowledging your body, health, abilities, strengths, in acknowledgement of who you are and your amazing body with love, acceptance and approval)
  68.  Positive Journaling for Others. Complete as above acknowledging your loved ones and the people who have made a difference to you
  69. Future Self Journaling – writing from your future perspective looking back to now
  70. Timed Journaling – set a timer for as long as you wish.  Write as much as you can during this time.

This excerpt is taken from my third book ‘Write from Your Heart.’ Amazon Bestseller. Details about how to get started with journaling and the physical, emotional and mental health benefits are included in this writing guide. Order your copy today to discover the Positive impact of journal writing to improve mental, physical and emotional wellbeing.

Write from your heart - Discover your voice through journaling with Wendy Fry www.wendyfry.com

Write from Your Heart and your words will not fail you – Wendy Fry

www.wendyfry.com Working with you and for you helping you share your story and the words of your heart.

18 May

We Are All Authors

Only you know your story.  Isn’t it about time you wrote it from your heart?

The writing prompts and exercises shared in Write from Your Heart will help you understand your past, present and future exploring various journaling methodologies.

The words of your heart matter – Now is the time to set them free!

Your words and your story matter

JOURNALING – HOW TO GET STARTED

What you need to get started:

A desire to make a positive change for yourself first and foremost. 

  • This book
  • Your amazing self
  • Your Thoughts 
  • Your Heart
  • A sense of curiosity
  • Pen & paper

Keep journaling simple: Pen and paper, journal, loose-leaf paper or notebook is all that’s needed.  You may wish to carry a pocketbook or diary around with you or by your bedside to make notes and journal entries when the writing mood hits, and I promise you, it will. 

The more you write, the more you want to.  In my experience, you may find yourself reaching out for your journal as the best means of personal expression and support. Your journal is there for you when you wish to speak freely.

JOURNALING TIPS

  • Write every day (start with ten minutes and build up to twenty minutes or more)
  • Make it easy (pen and paper or notebook)
  • Write from your heart uncensored
  • Care more about substance and less about style, grammar and punctuation
  • Recognise the importance of journaling and how regular self-expression can improve your life

Copy the following prompts into the front of your journal for easy reference

  • How will this journal piece support me as an author?
  • What benefits did I gain from writing this journal entry?
  • What did I find particularly interesting about this piece?
  • What have I learnt about myself personally or professionally in this piece of writing?
  • Based on my experience and my journal entry, who else may benefit from reading my words?
  • How can I best use my experience in the form of a book to inspire my reader?
  • How is my life experience translatable into a critical message for those reading?
  • What words of wisdom can I share as an author to help others heal, evolve and transform? 
  • What ideas and themes do I notice for future books, blogs and topics to share with my audience?
  • What can I choose to do now do to make the rest of my day, evening, week, month or year ahead even better after considering what I have recorded?

Whatever life challenges you have overcome, the ‘poop’ you may be trying to wade through right now or your fears for the future, please know and remember, you carry the solution to any problem inside yourself. 

Benefits of using Write from Your Heart processes :

‘’Everything is easy with your uncomplicated guidance, thanks.’’ Lara 

‘’Thank you so much, Wendy, for your wealth of knowledge provided.’’ Loretta

‘’Your programme gave me the new perspective I needed to write and publish my first book.  Thank you, Wendy.’’ Jillian

I encourage you to use the exercises shared throughout Write from Your Heart to bring balance to your thinking and activate the words of your heart.  In doing so, when you write uncensored, you learn about yourself and the world at large.  Take time to understand your behaviours, stressors, emotions, thoughts, feelings and motivators. 

Writing about the crud of life as well as the juicy and fun parts allows you to become more solution-focused than problem-centred. The more you write the easier it becomes. Books are made of writing.

We are all authors. Isn’t it about time your wrote the story of your life?

You find many in roads and out roads through journaling which bring new beginnings and undiscovered horizons for writing opportunities.  You may even find the thought of the uncertainty becomes exciting for you and welcome each new day knowing whatever happens you can handle it.

All changes, both the planned and shocking ones, require inner mastery as does writing and completing a book.   I have written Write from Your Heart while amid a global crisis. My hope is, with awareness, you too can adapt and gain flexibility when life is unknown and take one day at a time savouring the positives in life.

Some of my clients using the journaling process alongside coaching and therapeutic support state they sleep better and have an improvement in energy and find the joy of life returns. 

If you know, before starting your writing journey, you will benefit from my coaching and mentoring to include emotional support do reach out to discuss my range of support options. www.wendyfry.com 

Every day is a great day to write from your heart ~ Wendy Fry

Author Bio 

Write from Your Heart and Discover Your Author Voice Within

Wendy Fry – Writing Coach, Ghostwriter and Therapist with over twenty years in the writing and wellbeing industry will empower you to set and achieve your personal and writing goals. Offering transformational, simple, and practical strategies, you will discover your innate confidence and creativity to attract the success you deserve.  www.wendyfry.com