6 Ways to Process your Feelings in Writing: How to Journal for Anxiety and Depression

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In this episode I’m going to teach you another way to process emotions. It’s something you can do on your own, and it’s a powerful way to work through the jumble of thoughts and emotions that are all up in your brain. Today you’re going to learn how to journal for depression and anxiety.
There are many ways to work through emotions with writing- a brain dump, a locus of control activity, and many more ways to write about your emotions.
Journaling is really simple; you just write about what you’re feeling or thinking or experiencing. Journaling can help you track your moods or identify triggering situations. It can help decrease anxiety and stress, and it can also help you gain a clearer perspective on your challenges.
Journaling has been shown to help your physical health too. It can lower blood pressure, help your immune system, and improve liver function.2 Writing can help you get to know yourself better and improve your relationships. Journaling has been shown to improve mood and fight depression.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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Copyright Therapy in a Nutshell, LLC
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[@mymentorjane6705]

I named my inner critic "Yabbit" for "Yes, but" who spoke up whenever I had a positive or hopeful thought. So, in my journal when I caught myself writing down an self-defeating thought, I'd simply write a big Y (for Yabbit) in the margin. The practice of catching and naming my fear/negativity/self-doubt brought that thinking from the automatic/unconscious to the conscious. Over time, that habit really helped me in real time to take my thoughts captive and pivot to a more constructive thought.

[@janiss3700]

I love that, thank you

[@batcactus6046]

♥

[@kimcantswim174]

Yabbit 😄😄 Brilliant! I have to try this..

[@mymentorjane6705]

@@kimcantswim174 Thank you! Would love to hear what you discover.

[@nedika007]

Excellent 👌

[@Pato-ot3hf]

1. Journaling (feelings, emotions etc.) 2. Brain damp: take everything in your brain (thoughts) and put it on a piece of paper 3. Make a diagram: keep track of ideas and clarify the situation 4. Write a letter u won't send (things you want to say but never get the chance to do so) 5. Clarify your locus of control 6. Write an alternate version of your situation

[@TherapyinaNutshell]

yep!

[@tempestian]

Thank you for this! I can't always take notes while watching youtube, and by the time I get to the 3rd or 4th point, my ADHD has already forgotten everything before it. I wish every video like this had a bulletpoint list for following along, if nothing else.

[@StarlightLoveHeart]

*Brain dump. Just so it doesn't confuse people.

[@justinamusyoka4986]

Thank you for the summary. I heard we arrest our thoughts on paper.

[@roberttruman8444]

Why do people write these indexes in the comment section?? I get it that some videos ramble on at length instead of getting to the point. But this video got straight to the point without unnecessary waffle. Plus the list just tells you what to do, and not "why".

[@ievakalniskane1992]

I have a tip: I've been journaling ever since I was a kid. sometimes I don't even have words to express what I feel instead I draw something or write down song lyrics or quotes that resonate with me. that usually helps me get creative with words :)

[@s.roberson584]

🤗♥️🎉Great idea. Thank u for sharing

[@40isfab87]

The best cure is to get off social media and the internet completely. Go take a walk, go to the gym, pick up a hobby.... live life. Sitting home and doing anything is bad for you. Get out of the house and just do something else. Sitting around and focusing on your issues all day is making them worse.

[@breakfastonuranus]

Fr we're never programmed for living in devices that's the cause of misery or lack of motivation especially sleep deprivation

[@Nathiusca01]

I started journaling and I haven't been very consistent with it because I'm used to suppress my feelings, and facing them to write is very uncomfortable for me, but lately I have noticed that as I'm writing my mind automatically gets clearer about how I am feeling and why, it's like magic, I can find the relationships between things that happened, my feelings and my thoughts and I can easily process them and the best part is that when I realize (as I'm writing) suddenly I'm not upset anymore, I don't have any racing intruding thoughts and my mind is crystal clear and calmed

[@ascia158]

Yeah it's same with me but recently I dunno why I feel like I am not comfortable writing so that anyone can read it

[@thinkingbout]

@@ascia158 Then maybe a journal with a lock would be something to consider for you or storing the journal somewhere only you have excess to. That way you can still journal but no one will have the chance to read it unless you want them to. 🤔

[@Phoenix.219]

@@ascia158 same with me.. I have tried writing but I have that fear of others reading it so I can't express myself.. Once I just drew a caricature kinda thing that showed almost the whole thing that happened in the past that affected me the most bcz I know no one can know what that is and it felt so good.. But when laters I saw it myself even I couldn't understand completely what represents what.. It feels like sometimes that even my memory of those yrs keeps fluctuating.. There is no false memory but sometimes I can remember certain incidents..other times I can't.. and on the hindsight my brain is in constant fight that whether this is really memory issue or just my brain not wanting to think of it bcz I feel like if I create that scenario again in my head I can remember more but I also k ow that it's mental torture so I kinda leave it

[@saloni.sharma]

It happens with me too.. It's like I untangle my mind better on paper.

[@MaraJadeSkky]

I completely relate. Once I start, it's okay and I usually feel somewhat "better", relief. But simply getting the journal out and putting the pen on the paper feels so difficult. I actually journaled while listening to this video and I'm glad I did.

[@coriefeinerpoetry]

As a poet I can say this is so true. Once you write it into being, it lives, and then healing can begin.

[@blessieyang8070]

I’d love to read your work!

[@liana-oanavoica5027]

Beautifully said, Corie Feiner

[@coriefeinerpoetry]

@@liana-oanavoica5027 Thank you. I believe in embodying my life work.

[@Maria-yf8fp]

Ooh, good!

[@karlenem6164]

My husband of 30 yrs unexpectedly passed away from a Heart Attack just over 1&1/2 yrs ago... I am a believer in Jesus Christ, and I started writing my prayers out to Him in a binder. Just to help me focus my thoughts...I bring everything to Him. Every concern...and even my lack of faith . I would ask/write ..."if I really trusted you, what would it look & sound like like?" This entire process has helped me more than I can express and after watching this I know that I have been lead to do some of the very things that are helping me heal and process this terrible loss. So thankful for this channel!

[@Spgg336]

I hope you have patience as much love he had for you ❤

[@chrism1518]

As a musician with terrible anxiety, songwriting has always been my lifeline. And even though I hated it in school, doing Math problems helps to focus my mind.

[@chrism1518]

@Evan Hodge Performing has never been a problem, surprisingly. My anxiety is mostly focused on existential questions and apocalyptic scenarios, so downtime is my enemy.

[@cherylwilliams1984]

I can identify with you! I'm somewhat of a songwriter and I take pleasure in doing math too even though I didn't like it as a kid!

[@mohitrana3520]

I'm a musician as well and it's been way to difficult to perform. I just avoid the opportunities thinking I'm not good enough

[@connydm729]

@@mohitrana3520 please, don´t think you´re not good enough...Just give it a try...

[@chrism1518]

@@mohitrana3520 If you can call yourself a musician with a straight face than somewhere inside you already know you’re good enough.

[@phyliamorus]

As someone who has a problem solving instinct as a trauma response, I used to get lost in my own problem solving mode a lot even when I tried to journal to process my feelings. Writing didn't seem to make it feel better so eventually I just stopped writing altogether because I thought it wasn't for me. Turned out I was doing it wrong. Emotional processing is writing what "was" and "is" not what "will be" or "supposed to be". When I was unconsciously slipping into problem solving mode or hopeful thinking mode, I tried to fix myself instead of processing my feelings of what made me feel this way. It's like I gaslighted myself unknowingly. Now I journal everyday, still every time I do I have to go back several times, editing what I wrote because I won't feel like I've processed my emotions until I actually write about them instead of solutions.

[@dewchamp5716]

I struggle with this too. You make a great point about the present and the future. And writing, in my opinion, is exactly good for that: seeing what you wrote, how you wrote it, right in front of your eyes. And no one else needs to see it! It's just perfect

[@lessonswithdelmi4495]

This is good and helpful thank you for sharing! 💕

[@KittysREIGN]

Wow this comment helped me SOOO much! I didn’t even know this was a trauma response, I am in the same place. thank you so much for sharing this.

[@SeniDoll]

This is an interesting observation, thank you for sharing it! For me, this problem-solving instinct isn't a trauma response, I'm "just" an overthinker and overanalyzer. But now that I've read your comment, I thought about my journalings and mind dumps, and sometimes I tend to write about the future wishfully (like "I really hope this state will pass soon") or throw in ideas of what could I do to make my mental health better instead of just writing down how I currently feel. Now I'll be more careful with my sentences too, thanks again for pointing this out!

[@nehad174]

Thanks for that, I am going to start journaling from today. Would you be able to explain that are you suggesting that I mention in my diary about the past mistake or fear that leads to anxiety and how and what I am feeling about it now and how terrible its still making me feel? Or I write about how to tackle these thoughts like problem solve it and think about how my future will be when everything will be okay. Can someone please help? Thanks

[@Bian1223]

Been in depression and anxiety for almost two years now and journaling definitely helps 💯

[@aditiaher7]

I have tried writing letters to my future or past self and found writing such letters or journal a great cathartic experience! It reduces your inner clutter and gives clarity and peace. ♥️

[@aquarius9043]

Love the idea!

[@marcelastacey890]

Super creative!!!! I love this idea of yours!!! Thank you for sharing it! 🙏🏼🌸❤️

[@Ashley-hp2vn]

Letters to my future or past self - sounds very interesting, could you pls tell about that, how u do that, as I enjoy writing very much, thanks.

[@nathmartins3154]

I’m used to journaling only when I feel like I’m already breaking, I have a journal full of moments of anger, pain, anxiety, etc. I never felt the need to journal everyday until now that I’ve realized I let my feelings snowball until I’m overwhelmed and freaked out😅 Thank you for this video, it helped me a lot, I’m gonna try to journal everyday💖💖💖

[@sameenaparween6469]

We belong to the same category girl.... I've finished my first journal and I'm already halfway through my second one...and it's all filled with my anxiety and stress about studies,career, family problem and relationships 🙃

[@VirtuousJerm]

I felt this one . Everything going okay and then you find yourself in a whirlpool of anxiety , fear, and overthinking . Wrote yesterday for a bit of how I felt and I feel better than I did today than I did yesterday . I was always writing before but fell off because I’m guessing complacency and well life in general . I need to go back to it. God bless you and everyone .

[@nathmartins3154]

@@VirtuousJerm I had totally forgotten about this comment I made and it’s fun to come back to a promise that I actually fulfilled😄 I’ve been writing everyday and it has helped me identify my feelings and my triggers for anxiety, it’s really helpful. Thank you for your comment, God bless you too, and please keep journaling, even in those days that you feel like you have nothing to write, you’d be surprised at the things you don’t notice you want to journal about until you start writing❤️‍🩹

[@breakfastonuranus]

Yep if you journaled everyday you wouldn't even have a breaking point

[@buffyfermino4361]

Great video. It's so great to see a LICENSED mental health professional producing this content. KZbin and social media in general are overrun by unlicensed, untrained "life coaches" and influencer girls giving mental health advice, which they really have no business doing. There needs to be more valid content from people who actually know what they're talking about. Keep doing what you're doing!

[@MrLayovic]

This CD has three separate relaxation/meditation sessions on it kzbin.infoUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.

[@smartguygiyo]

This tip might help some of you. We face two problems beginning to do this. Firstly, we have a tendency to write coherently, a narrative. But our feelings and thoughts are opposite that. Secondly, some of us face fear writing down our thoughts feelings and interpretations down on a book or a paper. I have figured a way out of it. I got myself a 300+ page book and started writing.Not from the beginning. I write on random pages. You can try that too. Just write anywhere. After two or three sentences flip to another random page, write there. You can flip the book upside down and write. I write diagonally, vertically, horizontally, in the middle, in the bottom,on the top, on the left side or the right side. When you are no longer wanting to be coherent our imagination and thought production becomes more efficient. Plus, no one is going to figure out what is written down. I found it to be helping me in more ways than I have described already.

[@calisongbird]

I’m afraid that would trigger my perfectionism/OCD 😏

[@rw4359]

I actually love this idea… I am so consumed with getting it right that doing it sporadically on purpose makes it feel doable… Otherwise journaling seems overwhelming… I get sick feeling in my stomach and my throat tightens up… This is been happening for years… I really want to be a journaler and think it would be a positive thing in my life if I could get past this initial anxiety

[@user-nz5qb7jq6p]

I am more able to express myself better in writing than talking. Thank you for your guidance in the proper way of processing my feelings in writing. May God continue to bless you in everything that you do.

[@TherapyinaNutshell]

Thank you! ❤

[@itsisha9762]

Same!

[@dulilakvin6582]

I've always found writing and journaling thoughts and feelings immensely helpful. That you for teaching how to do it correctly.

[@TherapyinaNutshell]

I think writing of any kind can be helpful, but there are lots of options to try to see what works best for you.

[@TheSoundofTanay]

I’m currently working on a conceptual mobile app that helps people build a habit for journaling. Thank you so much for this!

[@FLHerbologistLaura]

Awesome!

[@patricialynnmoore]

What is Conceptual App? How does it work? Where do you get it? I’m new to all these internet things. I’m 61 years old.

[@TheSoundofTanay]

Imagine you had an idea for a beautiful chair. So, you sketched it - you made drawings of how it would look, what color it would have and everything else unique about it. Later, a craftsman would see your sketches and decide to make the chair. Now, a lot designers make sketches of websites and applications before actually making them. I happen to be such a designer. When I make a concept for an app, it can later be used to program (write code, and properly implement it so it runs on mobiles and computers). These are called User Interface and User Experience designers :) I happen to be one!

[@patricialynnmoore]

@@TheSoundofTanay That is so lovely dear. Blessings. 🌬💞💞💞💞💞💞💞💞

[@TheSoundofTanay]

@@patricialynnmoore Thank you! Stay blessed, take care.

[@jeanb.2152]

In these comments someone asked what you should do with the journal when you're done. Everyone should choose what works for them & I chose to save my journals in a foot locker with a padlock. I started this over 40 years ago. Sometimes I read over them & feel grateful for my progress.

[@radioactivel1609]

I've already been journaling my anxiety for some time now to help me get a better view of how much I progress. I started because my family kept telling I don't do enough to get rid of my anxiety, so I tried to prove them wrong. They have no idea how difficult the smallest tasks can be.

[@Lolocks1]

I don't know why I never started the habit of journaling. As a student, I often brain-dumped or made diagrams to solve complex problems for essays or projects, but it never occurred to me to use that logic for my mental health issues. Can't wait to start applying it to my life. Thank you for such an informative video!

[@shaunah.1165]

Used to journal all the time in high school. Had notebooks with my closest friends to that we would pass back and forth all the time. It was fun and helpful during those years.

[@vani519]

I have been journaling since I was 12 years old. I am 45 now and I filled hundreds of journals. I can’t even imagine to be without it. I really am not myself when I can’t do it.

[@williamperryjr1324]

As a fiction writer, my characters take away my anxiety and stress. 2022 has been a rough year for me, due to my severe anxiety. This video was truly helpful! Thanks!

[@cheridehart7771]

I have found it cathartic to write things in the third person, incense like an allegory.

[@lilme7052]

Oh yeah! What a good idea! Did you come up with that? It's fantastic!

[@katherinebaker9909]

That's really good! I always get so invested in my own situation, even when writing thoughts down, but writing about it through a character or poem always helped me see things more rationally.

[@Phoenix.219]

Maybe I should try it bcz I can't write in 1st person.. It feels like living the trauma again and again and head starts hurting but looking at it like a story from others pov might be good

[@lilme7052]

@@Phoenix.219 I've done it a few times now and after a few minutes I can't help but write I. so it may work for u.

[@SuraDoes]

My older sister told me she would write her personal essays in third person first, then change them to first person. It would help her disconnect her experiences from herself. She is the wisest person I know.

[@prinnydod]

I started journaling/morning pages since last year and I have to say it help me tons on my journey, especially if you still have lots of trauma or wounds to process on. We often get trapped in our mental and our brain replay the same things over and over again. Writing it all down help to process it and surprisingly we can start see some new perspective or pattern that's repeating during our healing process, how our mind thinks and how we truly feel about the topics. I really recommend it a lot, just pick a pen and paper, and write whatever your thoughts is. Just try it and see if it brings you relief then it's a good therapy

[@dheetigupta9484]

I have started journalising daily for a month now. I was on and off for sometime but writing my thoughts daily makes me realise a lot of things and calms my mind down. I will definitely try the locus of control as I believe in my situation I stress too much on things which I don't have a control at and I would also try writing alternative ending. Thank you for this amazing vid. I will be improving my ability to express my emotions better this way and be aware of how I am thinking /reacting.

[@thoughtoftheday6551]

I really like the "brain dump" tip that you gave since I have implemented this unknowingly in the past. I am a university student and I have noticed that when there are instances when I get stressed or anxious about an assignment, if I write down all my ideas and thoughts without thinking of my penmanship or grammar my mind clears up and I feel relieved.

[@Ruth-AnneKlassen]

That locus of control idea is a great nuanced idea. Many times I have thought that there are things that were debatable about whether or not they are in my control (how adult people respond to me), but now I have that word of "influence" to capture that in-between state. I will have to watch your video on that to get more information, in case I misunderstood it here. Thanks again, Emma!

[@TherapyinaNutshell]

Thanks Ruth

[@monikakrall3922]

I discovered journaling accidentially, when I got frustrated at my second interview of my autism diagnosis and decided to write out everything I would had said or thought, it made me write 10 pages :D in a very short time and I felt so relieved, I stopped feeling negative towards the diagnostic psychologist and stopped the rumination cycle..:))).I think it will be useful for me to do it in the morning to catch my negative thoughts and process them straight away, instead of letting them accumulate furthere, and do additional journalings during the day if necessary. It also helps to see the perspectives more objectively and helps to prevent acting from anger and ego. Or as a post process after a burst out, it seems to help ease the guilt after saying hurtful things. It helps to regulate the energy created by emotions, tame them and direct or transform them to become energy of growth and compassion. :)

[@johnorsomeone4609]

I’ve been able to write for decades but only recently had it blow my mind at how tangibly therapeutic and helpful it can be. I’m *loving* it.

[@tashW7092]

I am someone who is good at expressing her emotions in writing more than talking. I tend to get nervous when I express my feelings and thoughts, verbally, especially, in face-to-face when someone wronged me.

[@danytaylor527]

Lady, I haven't even watched this video yet (edit: watched!) and I know you're talkin right to me. I've been getting this message from different sources, but honestly seeing it from you is what's pushing me over the edge. I'm a writer, wannabe author, but lately I've stopped writing entirely. I'm in a place where I feel like transferring my feelings and inner thoughts into written word is not safe from prying snd judgemental eyes. But I think it's time to just get over it and do the journaling I know I need to do. It doesn't matter who reads what I have to say. If they don't like it, they didn't need to read it in the first place!

[@danytaylor527]

Yep, just like I thought. Talkin right to me. I like all of these methods, but the one I'm definitely needing to do is the letter I never send. I have a lot of thoughts and emotions to express that I know will never be understood, so writing them down is a fantastic idea. I also love your Acorn Journal! I'm going to go check that out 😁👍

[@batcactus6046]

@@gordythecat write snarky poems to your detractors!

[@sarahblunden4372]

Since two years ago I've been journalling. To start with I had one where I put all positives in, quotes, bits and pieces I found useful. I had a 'rant' book and I was always worse when it was time of month. Though I'm getting better. Now I've incorporated both and put 'well done' stickers next to my successes. I also have a book where I cut out positive words and useful things and also now have a book that I write jokes in and have an affirmation jar which started at one of the groups I do and everyone had to write something nice about someone else. All these things help me and open to trying new things. Thank you

[@majo3423]

I realize why I like you…you give me tools so I can do self-therapy. I actually seem to need it one hour a day. Thank you so much

[@simonfreedman1000]

There are literally thousands of videos on KZbin about how to help with anxiety and depression , and I must have watched most of them. This one is probably the most helpful one I’ve seen. 🙏🙏🙏

[@kimriseul_02]

I journal everyday and when I’m dealing with something I always write it down and see things clearly. Sometimes it’s hard, but most of the time journaling make me see things clearly

[@calisongbird]

I think that last tip is the most powerful one - writing an alternate version of whatever is stressing me out instead of just rambling on about my anxieties and fears (which risks reinforcing them? Just a thought). I’m terrified about a routine medical diagnostic procedure I need to have, which requires going under anesthesia. I’ve put it off for almost a year, and I’m finally scheduling it because my health is not getting any better until I get a solid diagnosis. I plan to write out my ideal version of how that procedure will go - including an ideal outcome (that I have something easily treatable).

[@virginialee5065]

When I was in the 5th grade I started keeping a diary and I'd been using it as a therapy tool for years without even realizing it as an adult when I decided to reread some of my old diaries 😁 Now I journal once in a while purposely to clear my head out. Thank you for helpful advice! 💚 I'll definitely try all these points out - I hope it'll help me get through a terrible time in my life, at least a little bit.

[@cg2436]

I am just learning how to write about my feelings because i find it hard to talk to a therapist about my feelings because i am not use to opening up to people. This was really helpful to me and also her voice is very calming and subsided my anxiety just hearing her . Thank you

[@slautensach4720]

have been keeping a journal since l turned 14, more almost 50 years ago and do it on an almost daily basis...my own private library! Thank you for putting out the word!

[@dineshsinghyadav9760]

Your words sound so soothing like a therapy session

[@CCTH-86]

It feels great seeing a license therapist talk about this. It's really helping me a lot! Anyways, I've noticed that every time I write an entry in my journal, I would sense a small wave of calmness but being razor focused with the things I have to write about. Also, I like the ideas of writing letters I would never send. Will definite try that this morning after finishing up my brain dump entry (don't care how many pages, but I care about getting things out in writing each day).

[@onelegvideos]

Last month I've been journaling like “early morning/morning” “afternoon” “evening” on one or two pages a day....its been helping...i use to video blog my day on here on yputubry...its been even stressful to edit and post, then it would be public...this writing journaling in private has been helping so much

[@marmaz57]

The Acorn to Oak check in journal is brilliant! I got a copy right away - and THANK YOU for the variety of ways to journal! I learn so much from you - and I am gaining confidence in processing my emotions. THANK YOU!!

[@Mushroom321-]

I NEEDED THIS!!! "ways of Journaling to process through emotions..." For anxiety & depression, THANK YOU!!! 👏🏻👏🏻👍😃

[@make.it.rainer]

I have been journaling for quite some time, and my new journal came with a card that said something along the lines of, “journaling is thinking with the hand”. I thought it summed journaling up so beautifully. Thank you for encouraging people to journal, it’s really a life changing habit ☺️

[@Nicolesfavoritethings161]

Thank you for validating my coping mechanisms! Journaling helped me process my complicated feelings of anger, resentment, and guilt. Brain dumping, diagramming, and clarifying locus of control have helped me research major life changes and write down my step by step solutions so I could navigate through them effectively. Perhaps I shall try writing letters I won't send and alternate versions of a situation. ^^

[@gerflores4185]

The acorn image is incredible. It changed everything right in this moment for me. Thank you! 🧡 we’ll continue to support you! 🧡

[@mariamelazab7994]

It's amazing how our body and mind sometimes leads us to doing some of these things while not even realizing they are therapeutic techniques and healthy coping mechanisms subhanAllah. As a child, I used to always write long letters to those I hated, to those who were unkind to me, to those who I had many things to say to but knew I couldn't! Sometimes I used to also write long letters to those I loved but also couldn't tell them, who meant a lot to me and I appreciated them a lot. Anyhow, it was very relieving to write all these things down, even though, of course, I never sent them or showed them to anyone. I'd get rid of them right away but anyhow it was very interesting to see this point mentioned as I did not know anyone else ever did this! Let alone that others recommended it! Thanks for the video, it was great!

[@ashmac87]

I have been journaling since I was a kid. I don't know why I originally started, but I was always encouraged by the adults around me. However, having some guidelines means that now my journaling is actually helping me recover from trauma. Thanks for the video!

[@atc35012]

This was interesting to listen to. I have been journaling for about 29 years. I started when I was 8. I started journaling because I never thought anyone would accept this (me). In journaling I found acceptance instead of judgement. Friendship instead of anger or resentment. I found a good listener who wanted to be there for me no matter what I was going through. A friend who would never tell me to get over it or it is not a big deal. I've said "My best friend is a dead tree." for a long time. I still believe this. I tell my journal about the good and the bad and everything else. The most commonly ask question is "I want to journal, what do I write about?" No one is satisfied with any answer I have. Journaling is easier done than taught I guess. I find it so natural to do. If I go for a walk I am more likely to bring my journal than I am to bring my phone.

[@atc35012]

I am replying to my own post. I have been told by various people that my relationship with my journal is "rediculous" and that it prevents me from have actual friendships with people. Hahaha 🤣 I have friends. Less is more.

[@Anonymous-gm4ho]

I’ve been journaling for 15 years, I’ve written over 30 hand written journals. Started my freshman year of High School, all the way through university to now at almost 30. Writing about my emotions and how my day has gone has helped me a lot. Thank you for sharing this.

[@ascia158]

Wow! That's great.. I finished over 30 too but in 3 years of writing. I started in 2019. Some days I write over 20 pages.

[@ascia158]

I wished If I started in high school or before 😐

[@Anonymous-gm4ho]

@@ascia158 that’s cool, I use to write double digits in page numbers when I was much number. I’m half way through my 41st journal to be exact.

[@jamesmurphy3219]

I just did a 'brain dump' (I love that term!) of some junk in my head that I've recently been stewing over. I feel better after doing it and definitely less than before. It really helps to put your thoughts on paper and to get a better perspective on things. And you can be creative with it, too!

[@ildikowooning9841]

Can I like your video a thousand times? They are all amazing! When you were talking about the alternate version, I could feel the resistance building up, almost as if I'm not allowed to feel good. That was powerful, I'll go and explore that. Thank you Emma!

[@ginachiefs2974]

I loved this thank you 🤩 Been a Falkner fan for decades.

[@RosneMdSalleh-zn6uv]

My always favourite channel for my healing process.

[@Jayne_Maya]

You’re a really easy speaker to listen to. I can’t pinpoint what it is.., just you seem to be a natural at it, and enjoyable to listen to and watch.

[@Kif_Lee]

I am grateful for this channel beyond words. This is the first video about journaling that is not vague but really gives useful advice on how to do it.

[@deepanidias4060]

Thank you so much. This is really helpful. I have watched many of your videos and they are very clear and good.❤

[@snowflakesinthesun1116]

Thank you for this. I started daily journaling at the beginning of this year. I don't always want to do it, but it's the one thing I keep telling myself I need to absolutely commit to. It's incredibly hard for me to keep routines and such, so now I have this one thing I can hold myself accountable for. Anyways, thanks to this video I have some new ways to journal (: even when I don't feel like it lol

[@recon441]

This is amazing! Journaling has been maybe the only effective way I've found to process my emotions 😌 I really appreciate your suggestions on how to do it

[@KristieBittleston]

I am so glad to see this video! I was literally searching your playlists this morning to see if you had a video about journaling. Thank you so much!

[@TherapyinaNutshell]

Awesome!

[@vaninazalazar320]

Oh you were in Argentina! I am from Córdoba, Argentina, started following recently. Thank you for your videos, they are sooo helpful 🫶🏼💕

[@marieevebergeron2120]

Thank you Emma for your presence with your channel and for these ideas!

[@baegels5272]

Thank you so much, this is very helpful for me this week. My boss is going through a hard time and copes with it by mistreating me and my team. I respected her and it's sad to see her abuse her position of power. I'll focus on what I can do and what I can influence about the situation. These are really great exercises to help me get through that.

[@vamonarch4740]

I have journaled for years and have found it so helpful. Thank you for providing ideas that could enhance my writing and get greater benefits from it.

[@justNessinAround]

The diagram tip is so helpful! I found this on my own by making a chart of which things affected my self-worth. Writing them all out helped me realize some really toxic thought processes I had. I was putting way too much self-worth on some things and not giving appropriate self-worth to other things. After I wrote it out, I made a copy (i sketched it on my ipad) and I moved elements around. I bumped the toxic things down, and pushed positive traits up. I designed it the way I WANTED to be. I guess it was an alternate situation!

[@andresfss]

I had a hard time begining writing about what I feel. But today I needed it and helped me. This video reinforced it. Thank you for your amazing content. Hope the best for everyone that's reading this 😄

[@writersluv3048]

Thank you so much, Emma! You are doing exactly what I endeavor to do before taking my last breath. I followed your advice because I like so many others am dealing with so much. No pity party here, though. I typed out my feelings. I look at life like a book where the pages are always turning and the chapters are constantly changing. So, I name them. My new chapter is called So Much. There is so much to do. There is so much going on in 2021. There is so much to be grateful for. There is only so much that I can and will be able to do for my family and friends. I appreciate your channel so much. Take care as we all only have so much time on this earth. Blessings!

[@ou1l]

i've only recently started journaling daily (before, I used to journal only when I feel so awful or there's so much problem), and one thing that helped me is to intentionally review my journal entries. It's kinda cringy at first, but there's so much insight to be gained reading my past entries! I just choose the day randomly, and now I think reviewing what I wrote is actually sorta fun??? I also like to reference the past entries when I'm writing the entry for the day; I would laugh or reassure or sympathize at my past self (sometimes even have another crying session 😁)

[@eunique.4960]

I'm so glad I came across your Channel.I can tell in you're soul that you generally want to help people get better.U kinda put back in my faith that there is still wonderful people out in today Society.

[@thaylanecosta2194]

Thank you for this useful channel! I've learned so much about myself. Whenever I feel anxious or just down, I watch one of these videos and I feel like I have someone that values my feelings. You're the best! 💖

[@MArabrab]

This might be the most helpful video I have ever seen for my current circumstances (currently i've been waiting to spreak to a therapist for 8 months, my appointment is at the end of march) The information is so clean and lovingly communicated without judgement. Thank you so much! With these steps I might actually improve my state of mind.

[@shashijain5084]

This is such a wonderful series !!!! It eliminates the inner stigma & hesitancy to go into therapy !!!! Wish I had this epi about 4 yrs ago !!!!

[@rizwanqamar1974]

Journaling saves my life. I can keep track what my mind;s thinking about in the present moment. Pen on a white sheet. Thank you

[@MorkCallingOrson]

Loved what you said about writing an alternate ending: "Write about the actions you would take to get your life back and live your dream." ;_; Really needed to hear this. Thank you.

[@theoldaccountthatiusedtous6767]

I started journaling before I learned about feelings or alexithymia, so while I journal every day, I have some habits that really serve me (dream journaling!) and others that I'm working on changing (avoiding my feelings because I don't know what's going on in there). I've had a few experiences in the past few years where I've identified a Mystery Feeling and felt much better than I had in the days leading up to it, so that gives me incentive to continue to work on it!

[@singing308]

One of my favorite videos yet! So helpful thank you!

[@Silkyslim48]

I just started journaling and brain dumping and at this very moment I actually can tell a difference. This is something wow...😌 Your video came up when I searched for brain dump... Glad it did your tips are good. 🙋🏾‍♀️

[@karenthorsteinson4258]

Dear Emma, You are so kind and generous for sharing this information! ❤️

[@lathspell2659]

THE LETTER!!! Is a great idea. Sometimes I don't want to hurt people but I'm choking with thing I need to say. THANKS ♥

[@ZeeFighter28]

I have picked up writing a couple of times. I used to write in a diary. Then I tried documents online and that wasn’t the same. I also try writing stories that have characters who resemble conflict. Now, I write between 1-6 full pages a few times per week. I don’t even have a pain or stress anymore, but still writing just makes me feel healthy and I can improve my thoughts and learn more. There was A lot of things I didn’t know about writing that now I can keep in mind! Wonderful video indeed

[@mathematicalninja2756]

i was in severe depression which went away this start year and journaling helped me a ton

[@Animalsarebetterthanyou]

I love you so much for this! You really are a blessing!

[@anjaliagrawal3212]

Simply amazing. And too helpful.

[@monikavarga7224]

Thank you❤

[@NikkiGRocks4Ever]

Thank you for the video. I have been writing since I was 13. It is very healing. It helps me to get centered and focused.

[@anushags6634]

LOVE THISSS

[@HB-di9ln]

Wow, thank you so so so much! I am finally in a good place with my anxiety and depression but my partner is undiagnosed and I believe he is suffering from severe anxiety. These tips will be SO helpful, I’m not sure how else to help him. He believes that the situation is the problem, but I’m trying to show him that as much as that is true- there are ways we can help ourselves to cope with those situations rather than turning to unhelpful habits like smoking and falling into the ‘doomsday pit of hopelessness’. Again, thank you for this video 🙏🏼

[@susangieski5381]

Very helpful. From time to timeI go back to counseling. But I only learned journaling my feelings and spewed out my anger. With you I learned two , maybe three new things that I can try to see if they fit. As always, Thank you. I Thank God you were born.

[@TAMVMT]

Your tips are always simple and make healing not as heavy. Thank you for these!

[@embratsch3613]

You have been so helpful! So glad I found your videos and teachings! Thank. You. ❤

[@aogm720401]

These videos are quite wonderful !! Even after I find some balance in my feelings/thoughts...there is still room for improvement. I am very grateful for your productions🙏🏼🙏🏼🙏🏼

[@TherapyinaNutshell]

Thanks Mauricio

[@lisakrushinski9436]

Excellent tips that I’m going to use to help myself and the women at the addiction recovery home where I work. Thank you, Emma!

[@lyricallycorrect8249]

I was actually listening to rc Blake's, but this came on afterwards as I was walking around. I just want to say I appreciate your insight! I'm glad I found you!❤️

[@TarannumKhatriCA]

I am saving this video. My therapist suggested me similar tools. 1 year therapy brought so much change in me. Will surely want to use writing techniques.

[@laurieharrington3853]

Thank you Emma, I absolutely LOVE your Real Life Topics & Simplicity!!!

[@chrisdigitalartist]

I am a recently new subscriber. You got some great content. Thanks for these tips! To you and anyone else reading this, remember always that you are worthy and valued. May you be happy, safe peaceful, and live with ease. ❤

[@marygessert2459]

Thank you so much for sharing your knowledge Emily. You have helped me and my husband so much!