Get Ready for 2 Days of Giveaway on R.O.E.!!

Creative & Collective, R.O.E. Need To Know

Yes, You Read That Right!

For my two year anniversary, I will host a 2-day giveaway. 🙂

If you enjoy paper, collage, and stationery, don’t miss these 2 days of giveaway!!


Sunday July 21 – July 22, 2019


2days of giveaway-Revenge of Eve
Pin me!!

Spread the word!! The more the merrier.

International entries accepted


Requirements:

Follow me on Pinterest or Instagram

Comment GIVEAWAY2 once you have followed your choice of platform

Or

Subscribe to the elusive theGarden newsletter

theGarden monthly newsletter webgraphic

Collage journal with collaged entries by Candace
A collaged spread
A collaged spread

Enter for a chance to win a collaged journal from Ace&Ko Creative!!

Also, you will receive a journaling packet stuffed with vintage ephemera, designer paper, embellishments, and a variety of images to use in your personal journal.

A surprise element or two may be thrown in for good measure 😉

This is my thank you for your support and cheers to two solid year’s of sharing my story!!

Prizes mailed to the winners August 15, 2019

Always Chase the Gold

Mental Health & Recovery

I’ve come to realize that what is lacking in adulting is the use of our imagination. Today, I hope you search for the gold at the end of the rainbow. Because I will be. Always.

Back on Track

Personal Growth & Goals

Distracted

We all know how easily I can be distracted and I have been so for a month. Squirrel. Lol. But no, really. And omg how huge this day is???!!! I can honestly see that I am growing.

I won’t fool you and say the decision was mine because it wasn’t but what I can say is, I felt the sadness of it, and let it go. No obsessing, no fighting it, no harassing, no embarrassment, no shame, no regret…just acceptance. Wow!! Fuck’n WOW!!!

Wow. It’s a beautiful thing. To be able to speak on the things you feel in the moment but to also let go of those things because they are now in the past…even if it was an hour ago, it’s gone. The sadness I feel is because I have to leave the broken behind to save myself. But I will never truly let go of those whom I wish to rescue from themselves and so I’ll improve myself in hopes of them seeing the potential presence has. The peace it offers. The pain it relieves. The love it has.

The pure essence of it is at its core is an amazing concept and one I find my soul grasping onto for its own survival. A warrior I am and a slave I have been but I’ve felt the release acceptance brings and I refuse to let that go. That belongs to me – within me. Embedded in my soul. It is my soul.

It is for everyone, not only me and if you embrace it, you will see. You too are worthy. Set yourself free and just BE.


If you are reading this know that you are witnessing its power. I am changing. It is changing me. I am allowing it and fuck is it scary but so fuck’n worth it!!!

(6.23.19)

* If you are reading this, thank you, Chris. Your respect and faith in me has given me strength. *

July Journal Challenge

Creative & Collective

July – eek!


*transparency warning: In order to avoid failure, I dodge challenges.


Hey, Y’all!

I have been easing my way into more and more creative endeavors as far as making covers and combining papers but I have also been trying to focus my creativity on my personal journals. Without pressuring myself, I would like to make an insert for a few life categories and make them on a monthly basis. I am beginning to get a feel of what I go to most and which category’s I will actually utilize.

What’s an insert?

This creative journey has led to discovering the perfect system combining journaling, memory keeping, and planning..and you can add many more – sketch paper insert, watercolor insert… Whatever you can think of, you can dedicate an insert to. My preference leans towards using scrap papers from other projects that are cut to size for a smaller sized insert – passport-sized, however, I also enjoy the room that the standard size offers. In search of “planner peace”, I have opted to make my own inserts. This allows me to make both sizes and over time make the decision to switch up sizes dependant on space needed for each category.

Revenge of Eve personal travelers notebooks

Top: made by Recollections Bottom: Prima Marketing Inc.

What system do I speak of? The Midori traveler’s notebook.

Travelers insert size chart - Revenge of Eve

Standard Size Chart for Midori Travelers notebook covers and inserts


Want to learn more about paper? Check out Let’s Talk Paper!


That’s the beauty of it all – everything about it is customizable.

The Challenge?

I am challenging myself to make inserts for the following life aspects:

  • Creative
  • Calendar
  • Writing
  • Memory Keeping

Here’s where the challenge comes in…I have to use them 😂 I want to have used each page in each insert. I will include seven sheets of paper which totals 15 pages. This will be my first time dividing my life up, creatively, but also assigning a set number of days to dedicate towards planning, memory keeping, journaling, and creative endeavors.

Surely I will be successful, right? To keep it interesting I have created 15 prompts to guide me. These will be chosen at random throughout the month. At the end of the month, I will share the results.

{Typing that heightened my anxiety. My fear of commitment is serious folks!!}

∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆∆

Revenge of Eve-July Journal Challenge

Proper Invitation

If this challenge interests you in any way and you would like to join, I’d personally like to invite you to do so. Use the prompts and make time to dedicate to yourself. There are no guidelines or rules to follow. If you would like to follow the prompts do so in your own creative way. You can use it as a photo guide, art guide, collage, mixed media, poetry… It will be SO interesting to see how others interpret July’s Journal Challenge.

So now that it is official, let me get to making my inserts!!! I’ll keep ya posted on my progress. Have a great weekend y’all!

Revenge of Eve

An Update On Life

Life & Relationships, Mental Health & Recovery, Personal Growth & Goals

Still here, just…

Hey y’all! I’m still here just not as active. Ever since Kid was eight, I believe, her father and I rotate weeks during summer break. She was 11 (2013) when she went to live with him as her custodial parent, giving me more free time than I knew what to do with.

With my sobriety date being 4-20-2015 those two years is a blur. From 2015-2017 I spent my days sleeping and my nights working as I adjusted to life as a mom without full custody. Hard doesn’t come close to describing such an adjustment. When I think about it, I have no clue what I did in my free time but if I’d have to guess it was absolutely nothing. When I picked up blogging mid-year 2017, I wondered why I hadn’t done so for years prior but oh how quickly I am reminded.

We are on week three of summer and week two with Kid. It isn’t that she requires a lot as much as it is me wanting everything to be perfect for when she needs something. I try to accommodate her every move by limiting her movement – if that makes any sense. Basically, she sits back and I cater to her. Not because of her but because of me.

I know many will say that me doing so only hinders her and I agree, buttttt… I am stopping!

I bet you thought I was gonna say, “she’s my only”!! Tricked ya!

Revenge of Eve

It’s me!!

All I want in life is for my child to be a kind, functional, impactful human being. All the rest, I could care less about. The reality of her being functional is for her to be able to do things independently and this includes feeding herself, managing chores, and maintaining her personal hygiene (mental and physical).

Each week she is with me she is learning to cook two meals. Her chores are a work in progress more so on my behalf than hers. She needs to tweak her attention to detail and then she will be fine with that aspect. This summer she will see my therapist alone and with me so we can overcome any obstacles that will restrict further growth and she has signed up for a membership at the gym right up to the road from where I live. Gasp! When she returns to school she will be a senior and with that comes a lot of preparation and responsibility. To avoid excuses we are mapping out the year as well as meeting deadlines for college applications and scholarship/funding requirements. We are making her a Senior/College mini binder with monthly calendars that require something for college to be taken care each month. The purpose of this is to calm any anxiety and also to not miss out on an opportunity because she “forgot”.

Alllll of that on top of her working, soccer training, and hanging with friends…shew!! And still…she impresses me. Her work ethic is legit, her attitude about readjusting [I shut down as a full-time mom because in my eyes someone else was fulfilling that role] isn’t bad at all and life seems to be falling in place.

**It’s important I own my part and I am working through that with my therapist and will write a post once I process it**

And as it falls into place, for what seems so natural to me and even her, ” my” time is once again limited but I will never complain about that.

I know it is important not to submerge ourselves in roles but there is only a short period of time that she will be fully reliant upon me (and her father) so I will soak up all the time I can have with her trying to continue preparing her for the real world but also realizing that I cannot be replaced so there is no need for me to step down.

Low self-esteem and lack of confidence show up in my everyday life and I am ready to tackle it head-on. I have never fully healed from the emotional and verbal abuse of my childhood and instead, I shut down. I have been learning to reflect my feeling through art but my low self-esteem hinders me from showing it and even worse, sharing it with the world.


❤❤❤

But with all of that said, the total number of visits to my site seem minuscule compared to what is brewing/being planted within myself. Like with everything come the downsides and that is me not being as active in reading the up to date news with each of you. I feel guilty that I have comments I have not responded to, YET…but I am also not allowing that guilt to consume me. It is important for me not to.

Please know that I think of each of you daily. I remember your encouraging words when I need a boost and I am grateful you still visit my posts although at the moment I show little to no support. Keep in mind I am cheering y’all on but now, I am also rooting for me. Thank you for helping build me up to this point. A point to where I will need strength to rip off the bandages and sit with things I’ve never understood. There is so much to come to life from this moment forward and I can only hope that you will continue on with me through my journey.

Revenge of Eve

A Glimpse of the Light

Personal Growth & Goals
Revenge of Eve

Beginning

I am beginning to notice the closer I inch towards peace, the pain tries to pull me back.

The teen I became screams from within. She feels deep rejection when I shove her back down. I’ve not ever tried to hide her but she is only seen if I allow. She craves the attention of a boy. But that has gotten her nowhere. I love her yet must let her lie. And with her… my attraction to rejection must die.

I am not ashamed of her. I do not blame her. I want nothing more than for her to grow but…I must let her go. She tugs from within begging to roam free. But she doesn’t realize she was constructed out of necessity. No longer is she my priority. I seek the youngest of me.

She who was first in line. First to be criticized. Ostracized. Demoralized. Characterized and cast aside. It is her the layers protect. Finding and loving her is my life’s project. Hidden beneath the ashes of self-hate, guilt, shame, confusion, rejection…she wait. An innocence and forgiveness is all she has to offer for she knew no better.

I do not want to part with who I chose to become, without them, I’d never made it this far. I wish to respect and love all of me. Just because. If only others who have no choice but to be in my life (temporarily – one year count down began in February) could just lay them to rest, I can reach my best. But…what a shame. Belittling me to elevate yourself stands for nothing-surely no gain. It doesn’t work that way. A one-sided battle is being fought. I surrendered so long ago.

I can only imagine, that at my best, I pose a threat.

A woman awaits to emerge. She’s kind and gentle yet firm in her boundaries. She finds acceptance in peace. She refuses to play guilty or the victim role. She knows that who she is is enough. Her story is full mistakes that caused pain for her to share wisdom only experience can obtain. Accept her or walk away.

A healthy version of myself is someone I have not met. The great thing about her is that I place no limits nor do I have expectations set.

Revenge of Eve

So You Know

Mental Health & Recovery

So You Know

S.Y.K. gives an insider look at our personal opinions about everyday life. It challenges us to speak our opinion when asked because half the time, we aren’t even asked yet we vomit it up (eeeewwwwee) 🙂 The questions asked are random questions usually prompted by things I see occurring often or things that keep showing up in my life. To answer them is not to debate them rather participate and… well, share your opinion on certain subjects.

So You Know
So You Know

Never participated?? No problemo. Simple and easy to follow instructions————- answer the questions!! I’m a bit of a smartass today, aren’t I? But seriously…


Create a post on your site answering the following questions OR post your answers in the comments. If you publish a post, pingback to any S.Y.K post. Badabingbadabom! And that’s it folks…

As for my answers, I post them with the new set of questions, the following week, except last week we didn’t do S.Y.K. because I had stuff going on-my bad and I posted about stationery so, yeah.


  • How was your weekend? Honestly.
  • Describe the clothes you are wearing now. Is this your normal Monday attire?
  • Do you work a 9-5 job?
  • Who do you look like, your Ma or your dad?

Now if this is your first go-round of S.Y.K., don’t let this week’s questions fool you. We normally get pretty deep or I do…bahahahaha

Thanks for dropping by and please, say hi. Have a wonderful Monday and if you are struggling, always know I am struggling (mentally) more 😦 Jk…know that I love you 😉

Revenge of Eve

On Awakening (I pathetically beg you to read)

Mental Health & Recovery, Personal Growth & Goals

The Shift

I must let it be known to anyone who is ready for an awakening within themselves or the world, it’s happening in me and it is painful! If you are on a spiritual journey of any kind you have most likely heard of Eckard Tolle and if you haven’t heard of him, you have got to look him up!!

(Click his name above to be directed and discover the purpose of his foundation)


2019

I claimed 2019 to be the year of self-discovery and I had NO idea what I was in for! None, zilch, notta. The pessimist in me prepares for the worse but the journey I am being led down has me experiencing a hurt for the world in our current state of existence. The suffering and pain I am feeling may prove too much to bear.

My assumption was that I would experience sadness from revisiting painful moments that I never allowed myself to fully feel yet I am feeling so much more. Everything I was taught and all I thought about life is being challenged by the spiritual teachings of Eckard Tolle. And I don’t mean challenged as in an argument, I mean for the greater good. The weight of emotions I am feeling I attribute to the pain and suffering being experienced as a collective whole.

At this point, I don’t care if I sound crazy, I have to share so others have the opportunity to tune in. For those who question any belief outside of religion and even those who do not, anyone soul searching, agnostics, atheists, average folks…everyone!! This information is for US and it is in your best interest to take advantage of being taught about the shift happening. It is hard to conceptualize the extent to which things are discussed but I feel his words with every fiber of my being. You will too. Just listen. Don’t think, don’t resist, don’t judge, but don’t say I don’t warn you about the difficult realizations you will have.

This isn’t a scam to get you to follow a person and his beliefs, this is the way back to our true selves. He goes in depth about ego, our idea of God, our brains, our consciousness, and more. You don’t have to be intelligent or rich or white or any of that bullshit for this information to impact you.

Revenge of Eve

Stop making that face! Have faith!

This isn’t some new modern shit that will fade away rather a shift that must happen in order for us as a species to continue moving forward and it’s happening whether we like it or not.

People use the term millennial to disguise the first generation the shift has impacted in a blanketed fashion. Older generations are doubtful because it puts everything they were taught and taught in the spotlight as wrong (language..more on that) but this isn’t about being right or wrong, this is about healing as a whole. Believe me, I’m the last one to advocate for our species because in my opinion, we are fucked and we did it to ourselves. This approach is much kinder.

There are no fees, no membership, and no, it isn’t witchcraft or a cult nor is it a belief system that threatens you to flames, condemning you to hell on the basis of decision. This is a legit explanation, to the extent, our minds can conceptualize, as far as our existence in the human form is concerned.

Naturally, some will want to challenge this notion but the catch is your words may spew challenges but if you live by this teaching, there is no denying the truth behind it. Not one person can do as suggested and prove error.

That’s a bold statement especially for someone like myself. I don’t just believe what I am told. I am doer, a leader, and a woman who has experienced pain and grief to the extent of losing my sanity.

Adaptation

We developed words to guide us in communicating and somewhere along these lines we began to use these words to define who we are, what we are supposed to do according to these roles, and that’s where we went wrong. The language of love is all we need and because of a language we developed, we couldn’t be any further from our original being. We use words and labels to define our surrounding and in terms of what’s right and what is wrong, this is right. How do I know? I don’t know. It’s a feeling. I’ve never felt so right in my life. Another huge statement!

I am using terms we are familiar with that describe what it is that is happening within me. I am not saying you are wrong in your beliefs. I am speaking from my perspective but I challenge you to make it yours. Process it how you will but take the action it takes to implement the suggestions.

What really convinces me of this theory is the fact there is no insult to other opinions in order to put emphasis on this way of operating. There are no side effects other than tears and a bit of confusion but compared to the ones Big Pharma would have us all on, that’s nothing!! And these are second to the feelings I have about this….and you all know, I NEVER TRUST MYSELF. My intuition has spiked off the charts as though my inner child is pushing me to be set free. If I’ve never trusted myself before, I do now.

Normally I would be hesitant to share anything that goes against the grain and this doesn’t even do that!!! All you are required to do is be present, sit with your emotions as they occur, and move on with the next minute. Don’t get me wrong, those simple ideas are hard to do when our world screams instant, now, immediate, fix, cure, solve and even better…the promise of happiness. Never one time does he use words to make promises or glorify the end result. Why? Because it speaks for itself.

If I’ve said it once, I’ve said it twice I require used to require words for others to understand me and I revoke each and every time I thought or said so. I do not need to be defined. I am. It is our very words that are causing us to melt. This makes total sense of the decline in mental health.

As I explore the present moment I truly realize it is all we have. Saying so and knowing so are two different things. My journey has only begun but I have hope whereas I hadn’t prior to discovering Eckard Tolle. I share this information with y’all because I know we all struggle most especially within the mental health community and I will promote this until my last breath.

I share because I care! Give it a chance…you have nothing to lose!! And if you do, make sure you pass on what his teachings have done for you.

Revenge of Eve

Ps. When you read or listen to the teaching PLEASE pingback to this post or email me and let me know you have done so…I would LOVE to hear what it does for others. If you have Spotify you can be taught this on Oprah’s Super Soul Conversations podcast. The name of the episodes is called A New Earth. There are 10 episodes each an hour long. Use the hashtag #daretoshare

letter143-Revenge of Eve

4.19.19

Personal Growth & Goals

I am ready to let go of the attachment

that has caused me to quit giving.

I am a giving person

and do so with thought

But

That’s stopped.

I am ready to rid myself of

the idea

I am not good enough.

I am.

I am ready to initiate change in my life

and

trust the outcome.

I have stopped trying to find

me

And now

Allowing it to be.

I am stepping from behind

what everyone expects,

including me;

Me to be.

Revenge of Eve

The Process of Journaling and Its Benefits

Personal Growth & Goals

The Process of Journaling and its Benefits

“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.” – Robin S. Sharma

Some may easily confuse the concepts of diary writing and journaling.  Diary writing is when you record the events of the day whereas journaling can lend itself as a therapeutic tool that explores the thoughts and feelings surrounding the events in your life.  Like any habit, journaling has to become routine in order to reap the benefits.

It takes patience and practice to establish a rhythm. In order for it to be productive, in striving for mental balance, it must be effective journaling.  What is effective journaling?  It is journaling that helps you meet your goals or improves your quality of life.  Writing down your feelings helps you to connect your thoughts, feelings, and behaviors and it acts as a buffer for reducing the symptoms of mental illness.

We will explore the benefits of journaling for mental health, tailoring the process to get the most from journaling, ending with referenced statements from those of authority.

Tailor the process

Keep in mind there is no right or wrong method of journaling.  It is an individual process meant to connect oneself with their emotions.  While some can journal on the go, others may require a quiet, soothing environment.  Journaling is a personal preference experience that you must tailor to fit your needs.  It may take time to discover your journaling style but once you find it, you feel it. The ways of journaling are limitless!

 If you cannot think of what to write about you can scour the internet for prompts, you can use your journal as a creative space to explore your feelings or do a mixture of the two.  It is all up to you on how the process looks but it is important to allow it to be a healthy way of self-expression.

Journaling, for me, is a setting.  In order for me to lose myself in my journal, I must achieve a level of comfort which I find in seclusion.  My surrounding must be relaxing and quiet with no distractions. It is also a mood for me. I find I best describe my experiences with depression.  I do not prefer this to be my mood but it is when writing my feelings becomes most effective in a healing aspect.

The most difficult idea to surpass is the invasion of privacy.  Writing your most intimate thoughts down leaves you vulnerable and the fear of someone discovering our deepest thoughts is paralyzing.  While I cannot guarantee privacy I can guarantee you will benefit from the practice of journaling.

From my own traumatic experience, I will say this… reading someone else’s personal writings is disrespectful and none of your business.  There is always a debatable reason when it comes to the privacy of your child but this is not the case today. Reading the raw emotions of another without their permission should be prohibited as a common human law.  Doing so crosses boundaries and ruins trust and with me, friendships.  The only time it is ok is when the person is deceased.

How do you tailor it?

You may not know where to begin in your journaling journey and thank goodness I came prepared.  

  • I recommend first purchasing a book that you designate as your journal.  This can be a notebook or a journal book that you buy from the book store.
  • Second I choose a pen or pencil depending on my mood. Ideally, this would be the only tool I use but it never works out that way.
  • Next is the part you must figure out.  Your setting. I recommend trying all different kinds of places.  The library, the park, in the woods, on the bus on your way to work or in your room.  Do you allow yourself to be free with music? If so, play music.

For myself, I carry a travel notebook with an insert dedicated to thoughts.  Throughout the day, if I am needing to get things out of my head, I will jot down words that reference what I am dealing with at the moment and later I use these words to guide a journal entry.

 This works well for me and enables me to remember what I was feeling in the moment otherwise I may forget. It took me a while to figure out what works best for me. I am easily distracted and find it difficult to think in depth when the environment is noisy.  Using the travel notebook allows me to document on the go yet journal at home.

  • Finally, decide the direction you desire and remember you can change it up at any time because it is your space.  I recommend following prompts until you reach a point when you feel you get the gist of choosing a topic.
  • Last, write.  Make sure to take note of how the process makes you feel.

Take note of how the process makes you feel.  If you do not feel confident, that comes with practice but if you do not feel comfortable evaluate your environment.  Change whatever it is that doesn’t suit your needs.

Revenge of Eve

Journaling Guide

Journaling for mental health benefits looks different from “just journaling”.  The subject of mental health encompasses a wide range of disorders. These disorders are accompanied by symptoms that hinder the way we approach life while some debilitate us.  Journaling to receive benefits works best when following a specific method. Many times your counselor, therapist, or psychiatrist may recommend a particular method of journaling to enhance your results.

Now let’s break it down further to discuss more specific areas that effective journaling can act as a therapeutic tool.  Depression, anxiety, stress management, PTSD, and substance abuse recovery have shown impressive results from writing your thoughts regarding current or past events.  

This is not a substitute for receiving professional help.  It is merely a tool used to help alleviate the symptoms experienced from mental illness often suggested by a professional.  

Below you will find statements in regard to specific mental instabilities and how journaling can be used as an effective tool.  

Depression

  • Expressive writing can reduce symptoms of depression in women who are struggling with the aftermath of intimate partner violence (Koopman, Ismailji, Holmes, Classen, Palesh, & Wales, 2005).
  • Writing in a journal may also be as effective as cognitive behavioral therapy (CBT) for reducing symptoms of depression in high-risk adolescents (Stice, Burton, Bearman, & Rohde, 2006).
  • Expressive journaling may not reduce the frequency of intrusive thoughts in depressed individuals, but it moderates their impact on depressive symptoms, leading to a reduction in symptoms (Lepore, 1997).
  • Journaling can help college students who are vulnerable to depression reduce their brooding and rumination, two contributing factors of depressive symptoms (Gortner, Rude, & Pennebaker, 2006).
  • In general, people diagnosed with Major Depressive Disorder reported significantly lower depression scores after three days of expressive writing, 20 minutes per day (Krpan, Kross, Berman, Deldin, Askren, & Jonides, 2013).

Anxiety

Writing in a journal can positively impact your anxiety through:

  • Calming and clearing your mind.
  • Releasing pent-up feelings and everyday stress.
  • Letting go of negative thoughts.
  • Exploring your experiences with anxiety.
  • Writing about your struggles and your successes.
  • Enhancing your self-awareness and teaching you about your triggers.
  • Track your progress as you undergo treatment (Star, 2018).

Through mechanisms like those listed above, journaling has been shown to:

  • Reduce anxiety in patients with multiple sclerosis (Hasanzadeh, Khoshknab, & Norozi, 2012).
  • Reduce physical symptoms, health problems, and anxiety in women (LaClaire, 2008).
  • Help students manage their stress and anxiety and improve their engagement and enhance meaning found in the classroom (Flinchbaugh, Moore, Chang, & May 2012).

Stress Management

Keeping a journal can help you fully explore your emotions, release tension, and fully integrate your experiences into your mind (Scott, 2018). Further, it can help you work on reducing specific sources of stress or aid you in reaching an important goal (perhaps reducing your overall stress?).

  • Decreasing symptoms of various health conditions
  • Improving your cognitive functioning.
  • Strengthening your immune system.
  • Examining your thoughts and shifting your perspective.
  • Reducing rumination and promoting action.
  • Planning out your options and considering multiple outcomes of a situation (Scott, 2018).

PTSD

It’s hypothesized that writing works to enhance our mental health through guiding us towards confronting previously inhibited emotions (reducing the stress from inhibition), helping us process difficult events and compose a coherent narrative about our experiences, and possibly even through repeated exposure to the negative emotions associated with traumatic memories (i.e., “extinction” of these negative emotions; Baikie & Wilhelm, 2005).

In order for it to have a positive effect on our mental health, we must journal with purpose.  Baikie & Wilhelm suggest the following:

  1. Write in a private and personalized space that is free from distractions.
  2. Write at least three or four times, and aim for writing consecutively (i.e., at least once each day).
  3. Give yourself some time to reflect and balance yourself after writing.
  4. If you’re writing to overcome trauma, don’t feel obligated to write about a specific traumatic event—journal about what feels right in the moment.
  5. Structure the writing, however, feels right to you.
  6. Keep your journal private; it’s for your eyes only—not your spouse, not your family, not your friends, not even your therapist (although you can discuss your experience with your therapist, of course!).
Revenge of Eve
Kate Spade – mental health awareness

Another good set of guidelines on effective journaling can be found on the Center for Journal Therapy website. When you journal, remember the simple acronym: WRITE!

  • W – What do you want to write about? Think about what is going on in your life, your current thoughts and feelings, what you’re striving towards or trying to avoid right now. Give it a name and put it all on paper.
  • R – Review or reflect on it. Take a few moments to be still, calm your breath, and focus. A little mindfulness or meditation could help in this step. Try to start sentences with “I” statements like “I feel…”, “I want…”, and “I think…” Also, try to keep them in the present tense, with sentence stems like “Today…”, “Right now…”, or “In this moment…”
  • I – Investigate your thoughts and feelings through your writing. Just keep going! If you feel you have run out of things to write or your mind starts to wander, take a moment to refocus (another opportunity for mindfulness meditation!), read over what you have just written, and continue on.
  • T – Time yourself to ensure that you write for at least 5 minutes (or whatever your current goal is). Write down your start time and the projected end time based on your goal at the top of your page. Set a timer or alarm to go off when the time period you have set it up.
  • E – Exit strategically and with introspection. Read what you have written and take a moment to reflect on it. Sum up your takeaway in one or two sentences, starting with statements like “As I read this, I notice…”, “I’m aware of…”, or “I feel…” If you have any action items or steps you would like to take next, write them down now (Adams, n.d.).

The above is a great way to guide yourself through the act of journaling.  It eliminates any doubts you may have about the process.

“Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.” – Natalie Goldberg

Recovery

Last but not least, what effects does journaling have on recovery?

If you are suffering in the aftermath of a traumatic event, journaling can help you find the good in life. It can even help you see the positive side of experiencing the trauma, which helps reduce the severe symptoms that can accompany trauma (Ullrich & Lutgendorf, 2002).

If you are grappling with an eating disorder, journal writing can be a huge source of relief and healing. Keeping a journal can help you stop distancing yourself from your issues, encourage you to confront your problems head-on, and reduce the obsessive component of your disorder (Rabinor, 1991).

If you are struggling with a debilitating psychiatric condition, journaling can help you get your thoughts down on paper and stop ruminating and worrying over them. This can free up your mind to manage your emotions and cope with stress that could trigger a relapse (Provencher, Gregg, Mead, & Mueser, 2002).

If the recovery you seek is for the death of a loved one, one of the most traumatic and heartbreaking events of all, journaling can help with that as well. Writing can give you a chance to process your enormous loss and reduce the most severe symptoms of grief. This has been proven to be especially effective for children dealing with bereavement (Kalantari, Yule, Dyregrov, Neshat Doost, & Ahmadi, 2012).

However, the recovery that journaling can have the biggest impact on is recovery from addiction. If you’re struggling to overcome an addiction, journaling can help you record your struggles and your accomplishments, hold yourself accountable and allow you an opportunity to work through difficult thoughts and emotions in a healthy manner (Milios, 2015).

Writing our thoughts, feelings, and actions down in a journal allows us to craft and maintain our sense of self and solidifies our identity. It helps us reflect on our experiences and discover our authentic self. Keeping a journal can give you a chance to create and consider the narrative of your life, with all of the choices you have made and the memories that make you who you are today. In a word, the benefits of journaling on recovery is “cathartic” (New Roads Treatment, 2017).  


Revenge of Eve

I found Positive Psychology Program a great resource for all things motivational to living a well -balanced life.  I garnered a lot of useful information from this one source and highly recommend this site to anyone who is in search of practical tools to implement in their daily lives.

What the future has in store for us is unknown but what we can do is choose healthy coping mechanisms to deal with current and past events.  Doing so increases our chances of having carved our own path towards a better future. We cannot change our past from bad decisions or involuntary acts but we do have some control over how our future looks.

Journaling is a process that familiarizes us with who we are.  When we know who we are we can successfully share our wisdom with younger generations.  The benefits of journaling far outweigh the possibility of failure. Self-awareness holds you responsible and accountable and gaining this through journaling will improve your decision-making skills, overall mental wellness and assist in your recovery.  


So? What are you waiting for?? Grab a journal today!!

Do you journal? How has it impacted your mental health?