Many professionals and individuals use journaling daily as a way to achieve goals and improve communication. Given it's been scientifically proven that journaling helps in navigating challenges, promoting self-awareness, mindfulness, and creativity it's clear why it is beneficial and that we could all benefit from journaling, however, we are often stopped in the pursuit of journaling either because we claim we don't have time or we simply don't know how. Having said that, like many challenging tasks, it's common to deviate from the journaling routine, similar to how many abandon their gym resolutions early in the new year. In this blog we hope to provide you with sufficient education to help change that.
Before we begin, let's clear a few limiting beliefs often put on ourselves.
- To the notion that we don't have time, if we are honest, it's not time that prevents us from journaling, it's that we haven't made it a priority. You see, if we make time for what we prioritize it is often done. This goes for many things in life.
- To the thought of ‘not knowing how to journal’, don't worry, we got you!
At Lakunakai, given Our Focus, you'll find it no surprise that we find the neuroscience behind journaling fascinating, not to mention the psychological aspects that we've added to ours! Because of our design and its intended use, Our Think It Out Journal has worked well for people that work in highly stressful positions such as finance, healthcare & hospitals, legal and has also worked well for parents, teens, children and anyone who has experienced a traumatic event such as a medical emergency or divorce.
The route taken by many when it comes to journaling
When asking the public why they journal the first response often received as to why, when and how they journal is to brain dump. What do we mean by this? Well, let me ask you this very same question we’ve asked the public, ‘When do you journal’? I am guessing the first answer that will come to mind is when you are mad, when you need something, are having a hard time, can't find answers to questions you have or need to offload what is pulling at you. This is what we refer to as ‘brain dumping’.
What makes journaling the Lakunakai way different?
Our client's say our way of journaling is unique and different to what they've done in the past or have seen in the market - we are proud of that.
We understand brain dumping is a huge part of journaling, however, we choose not to make this the sole focus.
We focus on teaching the brain new patterns, ones that serve a good purpose, and this is done well by having an understanding of basic information from neuroscience and psychology so the ‘why we do what we do’ is understood.
Which is better: Pen to Paper Journaling or Electronic Journaling?
There are some pretty profound facts neurologically and psychologically speaking that would say paper journaling is most beneficial. Here are a few:
Did you know: when you start writing down your feelings and thoughts that the amygdala (a temporal lobe structure in the brain) calms down a little? This is one reason why writing vs electronic journaling is more beneficial. Plus, given fear is the main emotion that the amygdala is known to control, you can see why it’s more beneficial to physically write opposed to electronic journaling as fear is often triggered and is at the core of how our nervous system is always trying to keep us safe which guides our behavior..
Did you know: that by writing with a pen and paper that you activate a cluster of cells in your brain's base known as the reticular activating system (RAS) and its job is to filter and prioritize information for processing? This is a second reason why physically writing in a journal vs electronic journaling is more beneficial. Not only does it help one to better retain information if having memory loss generally speaking or as a side effect of trauma but it also allows better processing of thoughts - simply said, what you write you better remember. That leads us into the last point we want to bring to your attention.
Did you know: releasing emotions and thoughts from the body can be effectively achieved by writing them down and physically releasing them? Many therapists use cognitive behavioral therapy (CBT) in their practice with clients. Our 'brain dump' section within our journal - though we are not therapists - is similar to CBT as it guides you visually on what you want to allow to be in your center by letting you work through thoughts and emotions that lead to anxiety, limiting beliefs, depression, and more at a gradual pace. If you cannot write them out because it’s too hard we’ve also made it so you can draw it out. And, once worked through your thoughts and emotions, you can physically release that piece of paper from your journal. This is why all our pages are perforated. This is a third reason why writing vs electronic journaling is more beneficial.
There are additional benefits to paper journaling, but for now let's chat briefly on how thoughts are formed.
How are thoughts formed?
The cerebrum, located in the frontal lobe, does much of the work of complex thinking such as planning, imagining, making decisions, and reasoning. It holds memories and is the source of conscious thoughts and actions.
Based on scientific studies, it has been said thoughts are merely connections between neurons in the brain without any physical substance. However, it’s important to understand that the body generates chemicals in response to these thoughts, creating an illusion of reality and influencing our identity.
Although you can’t control your thoughts, there are things you can do to change some of your active thinking patterns.
What makes journaling essential for processing big thoughts, feelings and trauma?
When having experienced trauma, the nervous system is on high alert. The amygdala, which is the brain's emotional reaction center, becomes highly reactive and we are primed to be in a fight, flight or freeze response.
As discussed earlier, pen to paper journaling helps because it slows down the amygdala and it helps us to retain and regain memory while processing large emotions and thoughts.
If we can incorporate releasing, rephrasing and separating from our thoughts we enable healing. This is why it’s essential to journal.
How to use the front section:
The front section of our Think It Out Journal is geared towards creating new patterns by learning how to be better at finding the glimmers, being grateful and allowing ourselves the opportunity to be present. This does not come easy when in trauma or after experiencing a traumatic event, however, it starts by creating a new pattern of thought and is best started with what you are grateful for. This goes the same for learning to release thoughts, emotions and experiences that are limiting you. Simply said, you learn to bring glimmers and moments of wonder with you to the front section of our journal and you learn to release and work though any thoughts and emotions that are holding you back in the Brain Dump section of our journal.
How to use the Brain Dump section:
While journaling in your Think It Out Journal your goal is to bring thoughts to life as vividly as possible within the Brain Dump section and then separate from them while rephrasing them. This allows you to guide your behavior and truly sit in some of the thoughts and feelings that are likely overloading your nervous system. This is much easier said than done especially when having a flashback, intrusive thoughts or ruminating on a traumatic experience, however it is important that you understand the brain needs you to slow down in these cases to pull your nervous system out of automatic responses. You will recall from prior blogs (it happens in seconds...) that your nervous system is already on high alert so jumping into the fight flight freeze response can and will happen in seconds. In slowing down you can create new patterns, pull yourself out of trauma and allow yourself to better guide your behavior. It's tough and it requires consistency but we believe you can do it as we have and continue to do.
What’s really cool is this section doesn’t just work well for trauma, it also works well for reflecting on even a sales call that went bad to see how you can improve how you choose to show up and how you choose to perceive the event. It also works well for kids and teens learning to navigate themselves and the pressures they are forced to go through today.
If we want to shape our identity and make our reality, reflecting by journaling is helpful. The brain is an incredible pattern making machine so it’s worth processing, imprinting a positive growth mindset and choosing to be in high vibrating patterns.
From all of us at Lakunakai - Happy Journaling! And, if you have any questions while you are working through your journaling drop us a note, we’d love to hear from you.
You got this,
-The Lakunakai Team