Prof.

Al Ryanne Gatcho
 Journal Writing
• A series of written passages that
document the personal events,
thoughts, feelings, memories and
perceptions in one’s journey throughout
life leading to wholeness
Background & History
• The word journal comes from the french word
Journeé meaning sunrise to sunset.
• Adapted by religion as spiritual healing:
Confessions of the mind lighten the burden of
the soul
• Written records of weather and maps of
routes were vital to the success of early
explorers and travelers
 Dr. Ira Progoff
• One of the first psychologist to study the use
of journal writing
• Discovered that his own journal writing
allowed access to a higher consciousness or
spiritual awareness
• Seminar: intensive journal workshop
• Trained participants the art of journal writing for self
improvement
• Three ring binder with 21 sections
• Collectively provided lessons in making order out of
chaos from the glut of sensory information that is
continually processed in the mind.
 Humanistic Journal
Therapy
• Organized journal writing lacks
spontaneity and freedom that make self
expression through journal writing
unique.
• Current approach is humanistic journal
therapy
• A vehicle for development and maintenance
 Rationale
• A tool for self-exploration and the
enhancement of personal development.
• Allows Synthesis of personal thoughts and
feelings, perceptions, attitudes, and insights
towards spiritual growth –Progroff
• Opening and disclosing of feelings,
perceptions, opinions, and memories has
always been found to be therapeutic.
 What it does
 Journal writing is transpsychological,
meaning that self discovery through
awareness is therapeutic.
 Plays an active role in reconstructing a life
but it does so without imposing any external
categories or interpretations or theories of
the individuals experience.
 It remains neutral and open ended
 Bonding between oneself and the
enlightened self.
 Journal Writing Today
• Proven to be a formidable technique in dealing with
stress.
• Astornauts and world leaders like the President keep
Journals.
• Much of what is known of todays history is based on
the journal entries of travelers, explorers and
leaders.
• Diary associated with women and Journal writing
with men.
• Two words used synonymously but distinction appears
to be that diary is listing of personal events while journal
writing expands personal awareness and creativity and
offers seeds of resolution in personal struggles.
 Research Article

Journal Writing as a Technique to

Promote Reflection
Stacy E Walker PhD, Ball State University, Muncie, IN
J Athl Train. 2006; 41(2): 216–221. National Athletic
Trainers' Association, Inc.
 Objective
• To introduce the process of journal
writing to promote reflection and
discuss the techniques and strategies
to implement journal writing in an
athletic training education curriculum.
 Background
• Journal writing can facilitate reflection
and allow students to express feelings
regarding their educational
experiences. The format of this writing
can vary depending on the students’
needs and the instructor’s goals.
 Description
• Aspects of journal writing assignments
are discussed, including different points
to take into account before assigning
journals. Lastly, various factors to
contemplate are presented when
providing feedback to the students
regarding their written entries.
 Clinical Advantages
• Enhancing reflection
• Facilitating critical thought
• Expressing feelings
• Writing focused assignments
 Key terms
• Process of Reflection
• Dialogue
• Expectations
• Journal Feedback
• Trust
What was the purpose
of the study?
• Implementing journal writing
into the curriculum
• More effectively retain
knowledge
• Reflect on material
• How it effects the learning
of material
 How was the study
conducted
• Students were guided by instructors
• Journals were gathered and analyzed
for trends and anomalies
• Most journal writing research done is
qualitative in nature
 Who were the
participants?
• Athletic training students
• This study was extremely focused on a
certain group of people. Students of an
athletic training program, thus the
article speaks very specifically to the
experiences and terms used in an
athletic training program
What did the participants
do?
• Kept journals
• Check ins with instructors for…
– Expectations
– Planning
– Grading
– Feedback
• Students were encouraged to write about
instances that frustrated them
What was found in the
study?
• Placed responsibility with students
• Active engagement
• Self directed learning
• Self confidence increased
• Students could identify their own lack of
motivation
• And thus address it
 What are the limitations
of the study?
• Only worked with students (athletic
training students)
• Only in a classroom setting
• Students didn’t have entire freedom
• Time
 Study Implications
• Timeless
• Versatile
• Adaptable to many fields and professions
• Valuable tool in aiding and assisting people
in monitoring their cognitive behavior
• Universal
 Immediate Effects
Emotional Catharsis
Invigorating
- Expunge toxic thoughts
- Release old thoughts; room for new
Honest evaluation- 1st step to healing
Expanded awareness
Full range of emotions
 Long term Effects
• Psychotherapy- decreases neurotic behavior
• Behavior Modification- periodic reevaluation
• Personal Resolution- release own
perceptions; unbiased evaluation
• Reduces Stress, increases self esteem
• Greater awareness and cognitive function
 Materials Recomended
Need 3 Elements
1) Dedicated Notebook
2) Pen/Pencil
3) Quiet Environment
- Same place
- Same time
- 20 mins/day
- 3 times per week
 Tips
• No rules
• Stressful events & Positive events
• Words, drawings, etc.
• Center yourself
• Label entries
• Private: spontaneous, unedited, honest
 Steps to Initiate
• What is the problem?
-What happened
-What you feel
-Include environment, behaviors, etc
-Focus on your feelings
• Why did it occur?
-Analyze why the problem arose
-Identify possible triggers
-Identify the nature of the problem
-Focus on environment, your behaviors, all factors
• How can you resolve it?
-What needs to happen for the problem to disappear?
-What factors can you control? What are out of your control?
-Formulate several plans to resolve the problem
-Focus on concrete, executable actions in detail (consider timetable)

Remember periodic evaluation, and augment plans accordingly

Stay consistent!
 Is it Successful?
• Should be part of coping skills,
encourage honesty, reduce stress
• Provide Insight and Initiate healing
• No paralysis by analysis
 Techniques
 Dialog Writing

 Organic Notes

 Timed Writings

 Unsent Letters
 Techniques:

Dialogue Writing
• Write out a conversation
• Each dialog begins with a question
• The question can be directed towards anyone
– a person in your life
– an illness that you have
– God or higher power
– etc…
• After you ask the question, write out the response
that you hear in your head
 Techniques:

Organic Notes
“Mind Map”
• Write your subject in the center of the page

• Draw a branch from each main idea and write about

the subject in more details

• Draw a branch from each main idea and write about

the subject in more details

• Do not use complete sentences; write as little words

as possible
 Mind Map
QuickT ime™ and a
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Should I end it with him/her? are needed to see this picture.

happy most of the time

Relationship

Don’t have time for work

Stress & school, but I need money
Finals Week

Work
QuickTime™ and a
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School
are needed to see this picture.

Qui ckTime ™ an d a
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are nee ded to see this pic ture.

I need a day off!

English Essay
 Techniques:

Timed Writings
Set a time on a timer for as long as you
want and just write. Don’t feel pressured to
stop when the timer runs out.

Quic kT im e™ and a
TI FF (Uncompressed) dec ompressor
are needed t o see t hi s pic ture.
 Techniques:

Unsent Letters
• Write a letter to someone but don’t
send it to them
• It doesn’t matter if they are dead or
alive, or if you haven’t talked to them in
years

QuickT im e™ and a
TI FF (Uncompressed) decompressor
are needed t o see t hi s picture.
 Subjects
• I believe: write about what you believe in

• Abundance: things that are missing in your life

• Happy list: what makes you happy?

• Thank you: write about what you are thankful for

• Good job to me!: praise yourself

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