Mindful Momentum

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What’s included?
Part One
Notes on Journaling

Part Two
Journaling for Emotional Processing

Part Three
Emotional Freedom Technique

Part Four
Dinah’s Good Reads

Do not consult this resource as a substitute for seeing a mental

health professional. If you are experiencing a medical emergency,
you should seek immediate, in-person assistance by calling the
emergency service numbers in your area.
 Part One

Notes on Journaling
There has been extensive research about the benefits of using writing to
improve reflection, problem solving and mental health in general. The
journaling workshop explores ways that you can use writing for now and as a
lifetime practice. It can also enhance the benefit of one to one sessions.

Getting Started
There are no rules. You are in charge.
Bad grammar, spelling mistakes, repetition don’t matter
Experiment with different kinds of pens and note books, index cards, bits of
paper in a jar, or write on a computer. Different materials will have different
effects on what you write. You could also record voice notes rather than write.
It is likely to take a while of journaling to see any benefits. Commit to doing it
for a few weeks and then review how it’s going for you.

Obstacles to Writing
Most people find there are numerous obstacles to overcome in order to get
into the habit of journaling:

“I don’t know what to write” “I haven’t got the time”

“It’s depressing writing about my day to day worries”

“I haven’t got anything to say” “I’ve never been much good at writing”

Expect these thoughts as part of the process. They are due to anxiety, lack of
confidence, previous difficult experiences of writing on demand. Even if you only
write one sentence a day, you have got started. Even if you write a list of some kind,
you are on your way.
 Part One

Building a Habit
Set your initial journaling goal small and manageable. If you work long hours, come
home tired and then have things to do at home, you may struggle to think where
you will fit this in. Identify a time in your day when you have at least 10 minutes to
yourself which you can usually guarantee. You may manage longer at the
weekend. Write reminders, or book them on your phone. Minimise the obstacles
to overcome. A small book which goes everywhere with you may be easier to
keep going than a beautiful A4 hardbound journal which is too big. On the other
hand, you may find a large eye-catching journal is harder to forget if left
somewhere you are sure to see it. Writing notes on your phone may also be the
only thing you have time for. You could also use bullet journaling to record and
track how many times you write your journal. For some people, once a week may
be all they can manage. This will be easier if linked to another part of your routine.

Benefits
Give yourself time and space to discover what you think and feel about things
Writing is a mindfulness exercise which enables you to focus on present experiences
Helps you to listen to and understand yourself better
Provides an opportunity to practice your ideas before sharing them with others
Provides emotional release
Can be a place to reflect on a significant relationship
Write about difficult experiences again and again until the painful feelings attached to
them decrease
Track patterns and changes you are making in your life
Keep a record of your life which may help to challenge negative beliefs about yourself
Keep a record of the good things to sustain you when the going gets tough
Find ‘your voice’
Get in touch with your creativity
Observing yourself is always the first step to making changes
A journal is always there if you have nobody else to talk to
It validates your experience
In bereavement, a journal can help to show you your journey
 Part One

Adding Constraints
There are always constraints and limitations to doing something creative. In fact,
constraints can make good starting points. What would you say if you had to sum
up your day in one sentence? What would you write if you have to start and just
keep writing for half an hour without stopping, with as many repeats as necessary
to keep you going? What would you write if you described one object which had
significance for you that day? If you tend to think negatively about yourself, a
useful constraint would be to only write about something you did well that day.
Some constraints are determined by little time, little energy or little inclination to
write. We would encourage you just to start with what is available to you and that
you can find time for.

Free-writing
Free writing involves just keeping a journal. You may choose a focus, or range
over a number of themes. You can set yourself a page or time limit, or just keep
going until you run out of things to say. You may sometimes decide to
incorporate prompts, and the journal may incorporate an amalgam of
approaches. It can be comforting for this to become a habit which you do at a
certain time in the day, a signal to relax, or to take time out from the day.

Bullet Journaling
There are many videos available on YouTube about how to use a bullet journal.
You can also write some reminders in your regular diary and tick them off when
you have done them. Bullet journaling is very good for logical and rational
activities but you can also use some pages for free writing.

Review
You can decide when and how often you want to read your journal. To complete the
process, record your reactions to what you have written. There will certainly be surprises
about how you were feeling at a certain time and how you saw the world then. It can be
helpful to copy out positive views of things to read when you are feeling less positive.
 Part One

Using Prompts
Collect ideas about ways to get started. Some examples include:

Use an adjective to describe your day

Use an object or symbol that says something about an issue you wish to explore and
write about it

Explore a theme for the day, week or month : wellbeing, forgiveness, success, strength,

Write about anything that catches your attention on a given day and write until you
understand what this means for you.

Describe somebody you are close to in great detail.

100 things list - e.g. things I’m good at / thinks I like / things I want to change. Write fast

100 things that would improve my life by 10%

Lists in general can be an easy way to start writing without stopping and allow
repetitions. Work out the percentage of the main themes that come out of the topic

Write about an important memory

Write a brief potted life story about how you came to do certain things, or have certain
qualities.

Make a collection of sayings, advice, witticisms and pick one and explore what it means
to you.

If I was an animal I’d be a... if I was a plant I’d be...

Write an account that would help somebody you care about understand more about
you, or about the past
 Part Two

Journaling for
Emotional Processing

Excercise
 Part Two

1. Remember a single incident associated with difficult feelings.

Start with an experience which was uncomfortable but not overwhelming.

2. Describe what happened in detail. Be compassionate with yourself. Describe it

as if you are an observer and as if it happened to someone else you care about.

Describe the resources and coping strategies you used to help you get

3. through the experience. There is no shame or blame here. Remember with

gratitude to yourself and pride in how you managed to cope.

4. Describe the tools and strategies you would use now in the same situation now
that you have the space to think calmly and may have more ideas.

Describe the lessons you learned, the growth you have experienced through

5. this difficult experience and the growth still to come. Describe the positive
meanings you can find in the experience.

6. List the things you appreciate now because of the event, any new ideas, sense of
purpose, clarity about what you want or don’t want, or what you value for your life.

7. Set this exercise aside for a few days. Re-read your piece and see if there are any
new insights which you have gained.

8. Schedule to read the piece again in a month and then a year to see how your
perspective changes on this.

9. Try this exercise for many situations you have experienced.

 Part Three

Emotional Freedom
Technique
This is a technique which can help with difficult feelings by thinking about the
difficult situation or feelings, or saying them out loud while tapping on
acupressure points on the hand, head and body which stimulates a relaxation
response in the nervous system. This can also be used as a self-help technique.

EFT Self Help Resources

1. https://www.youtube.com/watch?v=9vbl-R9Rw0c

2. https://www.thetappingsolution.com

3. https://www.goodreads.com/book/show/17083881-heal-
yourself-with-emotional-freedom-technique
 Part Four

Dinah’s Good Reads

1. Journal to the Self: Twenty Two Paths to Personal Growth by Adams, K.

2. Atomic Habits: Tiny changes, remarkable results by Clear, J.

3. The Power of Habit: Why we do what we do and how to change by Duhigg, C.

4. Overcoming Depression: A Self-Help Guide Using Cognitive Behavioural

Therapy by Gilbert, P.

5. Hold Me Tight: Your guide to the most successful approach to building loving
relationships by Johnson, S.

6. Overcoming Depression by Kennerley, H.

7. The Wellbeing Journal: Creative Activities to Inspire by Mind

8. Opening Up By Writing it Down: How Expressive Writing Improves Health and

Eases Emotional Pain by Pennebaker, J.
Therapy for the
creative in You

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