Robert Carbajal
Third Year
Neuroscience and Psychology Major
In my last entry, I shared the potential benefits of journaling and included an expressive writing journaling prompt. This week we will focus on, learn, and practice positive writing as a journaling technique.
Positive Writing is when you write about a highly joyful experience, memory or personal strength (Suhr et al., 2017). A study found positive writing can reduce worries and rumination (Reiter & Wilz, 2016). Rumination is that repetitive, negative reflection on something that occurred (Sansone & Sansone, 2012). A classic example is when you go to a restaurant, the waiter finally brings you your food. The waiter says, “Enjoy your food!”. You quickly reply, “You too!” A few seconds later, you’re hit with the slight embarrassment of your mistake. Rumination would be thinking about your silly mistake for a prolonged period of time. Another study comparing expressive and positive writing found that both showed similar effects in increasing positive mood and decreasing distress (Baikie & Wilhelm, 2011). I am not trying to convince you that one way of journaling is better than the other, but rather to illustrate the importance of finding one that works well for you.
Positive Writing Prompt:
When was the last time you felt immense joy? Describe the experience. Were you with friends or family? What were you doing? How did it feel?
Tips for getting started:
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Create a comfortable environment for yourself
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After this journaling prompt, you may have gained new insight into this experience or an aspect of your life. You may have also noticed that you prefer expressive writing over positive writing or vice versa. Next time, I will go in-depth, talking about tips to journal more frequently and effectively.
After this journaling prompt, you may have gained new insight into this experience or an aspect of your life. You may have also noticed that you prefer expressive writing over positive writing or vice versa. Next time, I will go in-depth, talking about tips to journal more frequently and effectively.
References
Christina Reiter & Gabriele Wilz (2016) Resource diary: A positive writing intervention for promoting well-being and preventing depression in adolescence, The Journal of Positive Psychology, 11:1, 99-108, DOI: 10.1080/17439760.2015.1025423
Baikie, Geerligs, L., & Wilhelm, K. (2011). Expressive writing and positive writing for participants with mood disorders: An online randomized controlled trial. Journal of Affective Disorders, 136(3), 310–319. https://doi.org/10.1016/j.jad.2011.11.032
Sansone, R. A., & Sansone, L. A. (2012). Rumination: relationships with physical health. Innovations in clinical neuroscience, 9(2), 29–34.
Suhr, Risch, A. K., & Wilz, G. (2017). Maintaining Mental Health Through Positive Writing: Effects of a Resource Diary on Depression and Emotion Regulation. Journal of Clinical Psychology, 73(12), 1586–1598.https://doi.org/10.1002/jclp.22463