Many, perhaps most of us, face misfortune or loss or tragedy or serious illness at some point in our lives. Even the most fortunate, optimistic, happy person can suddenly feel hopeless and helpless when his or her life is disrupted, turned upside down by a loss or sudden illness. We may even be haunted by tragedies and illnesses from the past.

When we face or remember such events, we may feel the need to “keep a stiff upper lip,” to hide our despair from family and friends. Some may even feel isolated, with no one to talk to. That may be the route to serious depression.

One sometimes-overlooked source of healing is writing, beginning with an informal, private journal. Writing can be an outlet for our true feelings of fear, anger, or resentment, for overcoming the “Why me?” feeling. It can also lead toward a more hopeful outlook.

Polly Campbell’s  July-August, 2007, Arthritis Today article entitled “Express Yourself: Ease pain and boost immune function with expressive journaling,” discusses the benefits of writing. “Jotting down your thoughts and feelings can boost immune function, minimize stress, and even ease symptoms of rheumatoid arthritis.” According to psychologist Louise Sundararajan, Ph. D., bottling up emotions can cause adverse physical reactions, including pain. Of course the benefits of a healing journal are not for arthritis sufferers only.

According to the Everyday Health web site (http://www.everydayhealth.com), “One safe way to decant any emotions–even the most hurtful, terrifying, or sad feelings–is journal writing.
A blank sheet of paper [or a computer screen] can offer enormous release, and, possibly, insight into hidden conflicts.”

Psychologist James W. Pennybaker theorizes that “confiding bottled-up feelings can relieve stress, which ratchets up blood pressure, heart rate, and muscle tension.”

According to clinicians at the Mind/Body Medical Institute, “Deeply troubling events and situations, such as domestic violence, rape, or direct exposure to acts of terrorism or war, are best explored with an experienced therapist,” but otherwise, you should really let go in your writing. “Write down what you feel and why you feel that way. Write for yourself, not others. Don’t worry about grammar or sentence structure.”

Sonja Haller, in a February 7, 2007, Arizona Republic article entitled “Putting words to work: Journalers swear by the power of personal expression” (http://www.azcentral.com/arizonarepublic/arizonaliving/articles/0228journal0228.html), reviews the results of various studies on the healing properties of writing:

 “A 1999 study in the Journal of the American Medical Association showed that writing helped reduce symptoms among people with asthma and rheumatoid arthritis.”

 “Any kind of journaling has power,” said Doreene Clement, a leader of workshops on journaling, “because it allows you to leave whatever is in your head on the page. That makes room for new thoughts, ideas. I’ve seen and heard amazing things. One man said he journaled to effectively manage his pain every day.”

A February 28 article in the same newspaper recommends Gratitude Journals, Healing Journals, Travel Journals, Self-discovery Journals, Birthday Journals, Food Journals, and Well-Being Journals. All are valuable, but perhaps the Healing Journal is the most therapeutic, if not the most enjoyable.

Kay Marie Porterfield, who writes about journaling for people with serious illnesses, suggests that a healing journal “provides an outlet for anger, fear, confusion, and hope.” She suggests this exercise: “Journal fifty ways in which life has changed since a diagnosis, fifty strengths you possess, fifty qualities within yourself you wish to change, fifty ways to nurture yourself, and fifty lists to write in your journal.” Such an exercise seems rather daunting, but the principle is good. You don’t really need fifty examples of each. Even one or two could help.

You don’t need to be an experienced writer to start a healing journal. You need only an active mind, a pen or pencil and paper, or a computer.

Some possible writing ideas for a personal healing journal:

1. How do you feel? Describe your physical and/or mental pain honestly, with details you might not be ready to share with others. You may begin to feel that things aren’t really as bad as they first seemed; you may begin to see some roads to recovery, some hopeful signs. If you have concerns about your recovery or treatment, you may discover things that you should discuss with your doctor and/or those around you.

2. Express any negative feelings of anger, blame, or hatred you have, whether rational or not. Writing them down may help you let them go.

3. How has your life changed since the loss of your loved one, or since your medical diagnosis? What activities do you especially miss? Why? Search for happy memories. If strenuous physical activities you once enjoyed have become impossible, what less demanding activities are, or soon will be, possible? This may be the time to try or plan something new. This line of thought and writing may lead you to new or newly-remembered interests or goals.

4. Make positive plans. What do you look forward to? Where have you always wanted to go? Let your imagination roam. Picture yourself in a beautiful, idyllic place. Think about the creative projects you’ve always wanted to try: the paintings, the sculptures, the stories or novels or poems, the hand-crafted furniture, the carvings. Planning and listing may help you find a new course of action. Everyone needs goals.

5. Reflect upon the good things and the good people in your life. Write a tribute or a letter of thanks to someone who has inspired you or helped you. Share your gratitude if you choose to do so.

6. Make a list of the interesting stories your parents or grandparents or other relatives tell or used to tell. Just a few words about each is enough at first; you can decide later whether or not you want to discuss or share those stories. Thinking about a happy, story-telling relative or a funny story can cheer you up, and passing along family lore  is extremely valuable.

Just write. Your pain, whether physical or mental, may go away.

Coming in October:

1. FAQ: Answers to your writing and publishing questions. Submit your comments and questions  here and/or in the eGenerations Writers Forum.

2. An in-depth report on self-publishing family stories with Lulu.com