Introduction to Stress Relief
In need of an ink-tervention? If you’re struggling to process your emotions, manage stress or gain clarity, you may want to get on the write track. Shawna Thibodeau, a Toronto-area mental health nurse turned spiritual mentor, suggests release journaling as a healthy outlet for expressing difficult feelings.
What is Release Journaling?
Meditation teacher Shawna Thibodeau wrote a book, “The Light That Shines Through,” which highlights her journey from darkness to healing. Clee Images. “My work really involves working with both the dark and the light,” Thibodeau told The Post. “We’re learning practices that can help with challenging emotions like stress, anxiety, fear, worry, overwhelm,” she continued. “We’re also learning practices that help us to connect to and embody more light.”
How to Practice Release Journaling
She was inspired to put release journaling in her toolkit by Dr. John Sarno, a mind-body medical pioneer who believed that releasing repressed emotions through 20 minutes of nightly journaling could relieve chronic pain. The prompts include: “I’m angry about…,” “I’m sad about…,” “I’m overwhelmed by…,” “I’m stressed because…” and “I’m fearful of…” Release journaling can help you address difficult feelings like stress, anxiety and fear. OlgaPS – stock.adobe.com “Release everything you are feeling,” Thibodeau said. “Have no filter — exactly what is in your mind, put it on paper.”
The Process of Release Journaling
Go for at least 10 minutes. Once the time is up, acknowledge that these emotions are allowed to be here. “You can even say, ‘This anger can be here, this stress can be here,’” Thibodeau said. Now, it’s time for the light. Review what you wrote and ask yourself, “What would be three things that are the opposite of this?” If you are feeling stress, for example, greater inner peace or more harmony in your household would be the opposite.
Visualizing the Opposite
Then, gently close your eyes and take a slow, deep breath in. Exhale any stress. Relax your jaw, forehead and your belly outwards. “These are places we tend to hold tension,” Thibodeau said. Imagine the opposite of your stress or frustrations and visualize breathing it in. Svetlana Khutornaia – stock.adobe.com Now it’s time to welcome in loving energy. On your next inhale, state the word “love” in your mind. Repeat “love” with every breath in. “What we actually need most is love,” Thibodeau said. “So we’re just practicing welcoming it in and finding it within ourselves versus seeking it in the external world.”
Manifesting Positive Change
Afterward, go down your list of three opposites one by one. Say thank you for what you wrote down, like “it’s already come to you,” Thibodeau suggested. Release journaling “sends a signal to our body” that challenging emotions are OK to feel, Thibodeau said. Syda Productions – stock.adobe.com “Repeat this a few times,” she added. “You can also visualize breathing it in.” And finally, end with love. State the word “love” on an inhale, breathing loving energy into your body.
Conclusion
When you’re ready, gently wiggle your fingers and toes and open your eyes. “This is a way that we can actually communicate what we’re struggling with, what we desire,” Thibodeau said about the mini-meditation. “Interesting things start to stumble onto your path, and this is what starts to deepen your spiritual relationship over time.” Release journaling is a simple yet powerful tool for managing stress and cultivating a more positive mindset.
FAQs
Q: What is release journaling?
A: Release journaling is a practice that involves writing down your thoughts and emotions to process and release them.
Q: How long should I practice release journaling?
A: It is recommended to practice release journaling for at least 10 minutes.
Q: What are the benefits of release journaling?
A: The benefits of release journaling include reduced stress and anxiety, improved emotional regulation, and increased self-awareness.
Q: Can release journaling help with chronic pain?
A: Yes, release journaling has been shown to help relieve chronic pain by releasing repressed emotions.
Q: How can I incorporate release journaling into my daily routine?
A: You can incorporate release journaling into your daily routine by setting aside a few minutes each day to write down your thoughts and emotions.
