Embodied Journaling

In therapy there is an adage: we heal in (healthy) relationships. Having our pain witnessed is often necessary for growth. Furthermore, somatic modalities like Focusing were designed to be undertaken in a partnership. The quality of the listening informs the experience of the speaker, enriching the conclusions that they may draw. Though there are many types of listening, from mirroring to active listening, experiential listening and empathic felt sensing, it can be difficult to find a way to effectively express oneself when partnered sharing is not available. In this way, journalling can offer an important alternative to relational healing when used correctly.

The biggest pit fall that I see when clients share their journal entries is that they end up reinforcing old thoughts and feelings through the page. As they continue to chase catharsis, they spiral deeper and deeper into a critical felt sense. However, there is a way of harnessing journaling as a tool that allows us to move through our feelings and find a way to the other side.

Instead of writing from the place of the inner critic, is it possible to write from a third-party observer part? In this way, the pen and paper become the listener, which may help to foster reflection. Writing may also be a trauma informed way for a client to keep domain over their inner world when sharing what may feel unsafe.

Different techniques:

Writing with their nondominant hand: A technique borrowed from inner child work. The client may ask a question into their felt sense. They may respond on paper using their nondominant hand. This technique is intended to help access the right hemisphere of the brain and encourage an alternative way of thinking. In inner child work, it is believed to be a way of accessing the child self.

Free association writing: A common technique in psychoanalysis. Clients can be encouraged to connect with their felt sense and then write without pause. Each word may then lead into the next, without conscious thought. Clients may develop a new understanding of a problem.

Writing as a form of reflection: Here the paper acts as a mirror. The client does not add content unless it flows forward from the felt sense.

Narrative therapy techniques can help clients make sense of the story behind their trauma. In this form of therapy, we encourage clients to externalize their problems, deconstruct dominant narratives, see purpose and develop new perspectives on dealing with personal problems in an innovative way.

Can you consider these perspectives in your next journaling session? Give it a try and if you are looking for additional support, please contact me a jennifer@homebodycounselling.ca