The benefits of journaling

Journaling (or keeping writings or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity; other famous figures for their own purposes. Oscar Wilde, 19th century playwright, said: “I never travel without my diary. One should always have something sensational to read on the train.”

Health Benefits

Contrary to popular belief, our forefathers (and mothers) did know a thing or two. There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, thus reducing the impact of these stressors on your physical health.

Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you. Begin journaling and begin experiencing these benefits:

  • Clarify your thoughts and feelings. Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.
  • Know yourself better. By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being.
  • Reduce stress. Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.
  • Solve problems more effectively. Typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities, and affords the opportunity for unexpected solutions to seemingly unsolvable problems.
  • Resolve disagreements with others. Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. And you just may come up with a sensible resolution to the conflict.

In addition to all of these wonderful benefits, keeping a journal allows you to track patterns, trends and improvement and growth over time. When current circumstances appear insurmountable, you will be able to look back on previous dilemmas that you have since resolved.

Buy a Journal and get writing. It is far cheaper than a therapist;-)




How Leaders Expand Their Future and Enhance Their Success — Leadership Freak

Your future shrinks or expands in relation to the strength of your connections. Depth of connection determines breadth of influence. 3 dangers of disconnection Disconnected leaders: Feel blindsided and violated by negative feedback. Disconnection gives birth to feelings of persecution. Come off as uncaring. Disconnected leaders can’t see the negative impact of their behavior […]

via How Leaders Expand Their Future and Enhance Their Success — Leadership Freak

Self Regulation

Self-Regulation Also called Self-Control is easier said than done.

  • Ability of self to alter its own responses, states
  • Areas of study:

Controlling thoughts (Thinking) Words (Self Talk and Hearing Words) – The Imagery and meaning those words Provoke! That cause Feelings.

Controlling emotions (Feelings) Not just the emotions but the physiology shifts that take us hand in hand to a new State Of Being. (positive & light vs negative & dark)

Impulse control (controlling behavior) Its the energy from or emotions and state that are harnessed or they run unbridled.


  • Useful for group life: individual changes self to adapt to the group
  • Useful for following rules, norms
  • Enables social conscience to triumph over selfish impulses
  • By overriding first impulse, it enables more flexible & diverse behaviors


  • The “master virtue”

–Most virtues involve good self-control

–Most vices involve self-control failure

  • Strength of character or willpower
  • Increases success in life

–Work, school

–Social life, popularity, relationships

Our Duality is based on how well we self regulate (We all have Jekyll & Hyde potential)

If we Acknowledge, embrace, and accept our shadows we bring them into the light!

We are human both wonderful and imperfect but learning to be more aware of thoughts, feelings, and actions. Controlling them is how our weeknesses become our strengths.






Sleep is a behavior

◦Yes it is also a change in consciousness but there is still a change in behavior

Measuring sleep patterns can be done in multiple ways.

◦Electroencephalogram (EEG) –Brain waves

◦Electromyogram (EMG) –Muscle activity

◦Electro-oculogram (EOG) Eye movements

◦Other devices Autonomic measures (heart rate, respiration, skin response)

Brain Waves

◦Awake – state of relaxation       (Alpha)

◦Alert and attentive     (Beta)

–Desynchrony (multiple neural circuits actively processing information)

◦Entering stage 1     (Theta)     –Firing of neurons more synchronized

transition between sleep and wakefulness

◦Stage 3 sleep     (Delta)      High amplitude

Slow-wave sleep

Non-REM sleep

◦Synchronized EEG activity during deep stages of sleep

REM sleep

Dreaming, rapid eye movement

Importance of Sleep

Slow-wave sleep

◦Permits the brain and body to rest

Slow-wave and REM promote DIFFERENT TYPES of learning

REM sleep

◦Promotes brain development

Sleep does more than allow the brain to rest

It Aids in the consolidation of long-term memories! (take advantage of this when prepping for a quiz!)

Slow-wave and REM sleep play different roles in two major categories of long-term memories

◦1. Declarative memory (explicit)

◦2. Nondeclarative memory (implicit)

–First think about the consciousness of an individual during REM vs. slow-wave sleep.

–Which stages of sleep do you think aid in the consolidation of declarative/nondeclarative memories?