Certain experiences in life are universal- and unfortunately one of those shared experiences is pain.
Many of our physical pains are fleeting; here today and (thankfully) gone tomorrow. But sometimes pain becomes chronic and affects our lives severely. Reflective journaling can be a fantastic help in managing and avoiding chronic pain.
Expressive writing in a personal journal is a great stress-release tool. And stress is a major factor in creating disease. It affects how we perceive our physical aches and pains and amplifies pain and suffering.
Here’s an example: if you injure your back and then worry about being permanently disabled, you are increasing your stress levels unnecessarily and will probably feel the pain more intensely. That is not to say that the pain we feel isn’t real. It certainly is. But by thinking positively we can escape from the vicious downward spiral of increasing pain and despair. So actively analyze your journal writing and eliminate negativity.
Here are some journal writing prompts for pain management writing therapy:
- At the top of a blank page, write “My Pain”. Now describe your discomfort in detail. Do you think your body is trying to tell you something through this pain? How did it start? Did it have a trigger or did it coincide with significant emotional events? If so, write about these too.
- Do you feel you had any part to play in causing this pain or illness? Write down your deepest feelings. Take a good hard look at your life and admit any mistakes. Now, decide to move on with your life. If you feel responsible for your own condition, write a letter forgiving yourself.
- Write two or three pages in your journal praising your body for all of its hard work and its amazing capacity to heal itself. Expect an improvement in your emotional and physical condition.
- Medical research has confirmed the power of prayer and meditation. People experience deep relaxation when they pray- their blood pressure, heart rate and levels of stress hormones drop. So write a prayer thanking God for healing you and helping you feel better. Through faith in a benevolent power you can receive comfort and healing, both physical and emotional. If you don’t hold religious or spiritual beliefs, write a meditation declaring your positive expectations. Don’t forget to say your prayer or meditation out loud every day until you see your healing manifest.
- Write down 10 ways you can be more compassionate to yourself and then implement them. This is important self-therapy. Check in with your personal journal every day and ask: “Am I looking after myself properly?” Do whatever you need to improve in your role as your own primary care giver.
- Are you envious of others who seem to have it easier than you? Don’t give in to self-pity! Make a list of all the good things in your life and cultivate an attitude of gratitude. Make another list of things you can do to help other people. Reaching out to others in need can ease the pain of isolation and take your mind off your own health issues. It is part of a healthy outlook on life and will probably help you more than you think.
About the Author
Lyn Alderson is a professional journalist, blogger and author, based in the English Midlands.
She has 25 years’ experience of writing news and features for UK newspapers and magazines.To find out more about Lyn and her work visithttp://lacopywriting.co.uk
If you want to find out more about the health benefits of keeping a journal, check out Lyn's e-book The Write Therapy: How Keeping a Journal Can Make You Happier, Healthier and More Productive available from the Amazon Kindle Store.
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