Therapeutic journal
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This document provides information about stress, its causes and effects, and strategies for managing stress. It lists common stressors such as loss, relationships, health, and finances. It describes how stress can negatively impact physical health by weakening the immune system, affecting blood sugar and concentration. It then lists strategies for managing stress such as accepting circumstances, taking breaks, avoiding overcommitting, and avoiding drugs/alcohol. Additional strategies include journaling feelings, writing letters, and using creative writing. The document encourages reflecting on what strategies have worked and provides space to log strategies and their effectiveness.
Therapeutic journal
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- 3. Examples: • Bereavement – loss • Broken heart • Work and study • Debt – lack of money • Public transport • Family problems • Sports results Page 3
- 4. • Wear down the immune system. • Affects blood sugar levels. • Alters concentration and you are more prone to different types of accidents. • Leads to anorexia or bulimia. • You may be prone to gain weight • Bad tempered Page 4
- 5. • Make a list of things that stress you out and try to accept them the way they are. Try not to control everything. • Give yourself a break. • Do not commit yourself to things you cannot do or do not want to do. • Do not take drugs or alcohol to escape from your problems. • Do not take pills without the doctor’s advice. • Find someone to talk to. Page 5
- 6. • Bring a special notebook or folder for your journal. • Feel free to decorate your journal and express yourself. • Write in your journal at least three times over the next week Write honestly about your feelings. Page 6
- 7. When I think about what I have to do today, I feel................. This is because…………………………………. The way of solving this is………………………………… Page 7
- 8. • Write a letter to someone you wish to talk to but you can't. • Write a script between you and someone else you would like to talk to, imagining what the person might say to you when you tell him/her what's on your mind. • Write a poem expressing your feelings. • Write a letter to yourself, saying the things you think you need to hear. • Write a story in which one of the characters expresses your feelings. • Write an account of your day, focusing on what's bothering you or causing you stress and explore why it's an issue and what you might try to better cope with it. Page 8
- 9. Strategies Have they worked? Yes/No How….? Why……? List of things that make you feel stressed. Self-Body analysis. Reflect on possible solutions. Therapeutic writing. Page 9