Holistic approaches are part of many recovery programs.
They can help you heal and grow through all stages of recovery.
- Journaling
Writing down your thoughts and feelings in a private notebook can help you deal with common feelings in recovery such as guilt, anger, fear and regret.
As you write, you begin to see things more clearly - and recognize the progress you’ve made and how your life has changed.
Recovery.org
“Journaling as an Aid to Recovery” covers the types of journaling (gratitude, your goals, evening reflection and a daily diary) with examples of each, the benefits, and tips on how to keep a recovery journal going.
Journaling for Mental Health: University of Rochester Medical Center
Describes the benefits of journaling for emotional well-being and tips on how to do it.
Center for Journal Therapy
Gives guidance on journal writing for those new to it - with suggestions, easy steps to get started, and simple writing techniques. These journal ideas have been used in hospitals, treatment centers, churches, nonprofits, and small businesses.
Research StudiesResearch Studies
In a community-based healthcare setting, skill-building tools were taught to help people reflect on their thoughts, feelings, and behaviors. They included journaling, guided imagery, mindful breathing, and worksheets. Those who used the tools reported lower levels of stress and depression.
Shannon McMorrow, Heidi Hancher-Rauch, Anita Ohmit, Calvin Roberson. Community-Led Mental Health Promotion for People of Color in the United States. Mental Health & Prevention. March 18, 2021.
This is the first research review on interactive journaling, a special writing process that guides you toward healthy behavior change. The review supported a link between interactive journaling and the ability to change your behavior.
William Miller. Interactive Journaling as a Clinical Tool. Journal of Mental Health Counseling (2014) 36 (1): 31–42.
This study of 149 women in a residential treatment center looked at how expressive writing effects trauma and stress. Those who did personal and emotional writing showed less severe symptoms, depression, and anxiety after two weeks. Expressive writing may be a safe and useful addition to substance use treatment.
Meshberg-Cohen S, Svikis D, McMahon TJ. Expressive writing as a therapeutic process for drug-dependent women. Subst Abus. 2014;35(1):80-8.
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