THE ART & SCIENCE OF WRITING TO HEAL DURING TIMES OF UNCERTAINTY These last couple of months of COVID-19 has brought out the worst of us and the best of us. As we continue to adjust to the changes happening in our state, there are a lot of opinions we’ll hear from the news on TV, the thoughts we read on social media, stories we hear from friends, and conversations we have within our own household with family members. As you experience your life continually unfolding with the events of COVID-19, there is a lot of chaos. Amongst the noise, I urge you to find time to check in with yourself to see how you are doing; to reflect on how you are feeling; to be mindful of how your inner thoughts are influencing your everyday experiences. I, myself, have had a few major breakthroughs during this time because of the challenges I have been experiencing. The tools I utilize to support how I navigate through times of uncertainties have really helped me to get refocused, get grounded, and get real with myself. This writing strategy is an amalgamation of practices from teachers and coaches I have studied with, along with my own experimentation. Writing can help you tune in and encourage you to write down inner-most thoughts you otherwise would not have space to express. A brain imaging study by UCLA psychologists revealed that expressing feelings, in verbal or written words, reduces activity in the amygdala, the brain’s emotional center, and engages the thinking brain. This brain pattern can make sadness, anger, and pain less intense. Expressive writing like the exercise described below is linked to psychological benefits, such as improved mood, greater well-being, lower stress levels, and fewer depressive symptoms. Lower blood pressure, improved lung and liver functioning and decreased time spent in the hospital are among the physical benefits. I hope the following writing exercise can empower you:
1) Start with a journal.
Writing is, by nature, an opportunity for creativity and personal expression. By using your own hands to hold a pen and write on paper, you are activating and stimulating various vital areas of your brain, which is supportive of cognitive health.
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June 2020 | Health
2) Carve out 30-minutes every day at the same time to write.
Consistently carve out 30-minutes every morning before your day starts OR evening time before you head to bed to simply write down whatever comes to mind, whatever your body is experiencing. The more you consistently do this daily, the stronger the neural pathways involved with this behavior become. This may mean taking the attention away from the habit of reaching for your phone, checking e-mails, or turning on the TV, creating a calmer environment to allow yourself to immerse in self-care through writing.
3) Here is a breakdown of the 30-minute writing exercise: a) 15-minutes: Check-in with yourself. What is on your mind? What are you feeling? What emotions have you been holding onto? What events are creating these emotions? Start by writing down your stream of thoughts. And take the time to reflect what has been showing up in your life. By labeling your emotions from a situation you are going through, or by labeling the emotions you are experiencing now, you are allowing yourself to hold space to acknowledge it. As you write, notice how your breath feels, how your body feels when you are engaging with the emotion. b) 2-minutes: List the top 3-5 priorities in your life. From career to physical health, to emotional health, to financial
