Why Journal

Benefits of Journaling

Why Journal

​Why do you journal?

Why is it important to keep one?

What happens when you journal?

What do you get out of journaling?​

​How does journaling work?

Keeping a journal will absolutely change your life in ways you’ve never imagined. ~Oprah Winfrey


7 ​Benefits of Journaling

​If you've been keeping a journal, you can tell a thing or two about this.

​To many, the benefits of journaling are immediate.

People report fast relief of headache, positive shift in mood, improved memory, or finding a solution to a problem.

The act of putting pen to paper encourages pause for thought, this in turn makes us think more deeply about life, which helps us regain our equilibrium. ~Norbet Platt

Here are a number of benefits from keeping a journal:

  1 - Solitude and freedom

  2 - Relief from Stress and Anxiety

  3 - Creativity 

  4 - Clarity

  5 - Self-esteem and confidence

  6 - Positive mindset and energy 

  7 - Memory recall

  8 - Healing

  9 - Data, insights and applied learning

How about you?

What benefits have you gotten from journaling?

Please share your first-hand experience on ​keeping a journal.

What Is Journaling

Journal writing

What Is Journaling?

Journaling is the act of putting pen to paper to write, express, illustrate or record just about anything you want, need to or feel like.

It can be done using a simple lined College notebook, blank book, traditional diary or fancy journal.

Even a loose sheet of paper, tissue paper, receipt, ticket, torn paper, or card may be used for journaling

For those always online, you may also use your computer for journaling.

You call it blogging.​


What Is a Journal?

Where you do journal writing is a journal.

A journal is a written, personal account, expression, creation, illustration, log, record, monitor, chart, chronicle, doodle, presentation, documentation, organization or diary of what's going on within you.

Journal Writing

It is a mirror of you, eventhough you may train your thoughts on the outside world.

Write anything in your journal however you describe it.

Journal writing

Your journal is yours.

You own it.

You decide what goes in, what comes out of it and where it takes you.

Here are more on journaling​.

  Why Journal

  How to Journal

  Journal Prompts

Korean Bibimbap: Our Natural Recipe to Lower Blood Pressure (Day 3)

Korean Bibimbap to Lower Blood Pressure

Quest for a Way to Lower Blood Pressure

Hitting the Brick Wall

After two failed trials at finding a sustainable way to lower blood pressure, we were back to square one.

We know that the solution is not far in sight and giving up was out of the question.

Again, what were we missing?

  Day 1 - How We Stumbled on a Natural Way to Lower BP


  Day 2 - Blow to Our Quest for Best Way to Lower BP

We scoured the internet and meticulously weeded through available information.

There were plenty. 

Among them was a clear step-by-step video on how to prepare Korean Bibimbap. Maangchi, a popular Korean author, cook and blogger, shared it in her website.

​According to Maangchi, Bibimbap has three essential ingredients:

  • soy bean sprouts
  • ​spinach
  • carrots and/or red bell pepper.

To make a simple Bibimbap, just add egg, gochujang and sesame oil.

In her procedure, we noticed something important:

  • ​Instead of sesame oil, she used vegetable cooking oil to saute the vegetables. 
  • With each preparation, she added a generous amount of garlic and sesame oil (aside from salt).

​At first we thought that sesame oil, which was used in a number of international studies, was the secret ingredient to lowering hypertension.

Relevant studies that we read include:

  1. US StudyEffect of Sesame Oil on Diuretics or ß-blockers in the Modulation of Blood Pressure, Anthropometry, Lipid Profile, and Redox Status
  2. Thai Study - Health Benefit of Sesamin
  3. Japanese Study - Better than Olive Oil? Try Heart-Healthy Sesame and Rice Bran Oils

​After watching the video, we finally found the missing piece - garlic!

Garlic is a proven ingredient for hypertension. My husband had used it in the past to lower his hypertension.

However, here's the thing.

It is not garlic alone nor sesame oil alone.

It is both.

Then there's also the vegetables.

How everything interacts and affect each other is the key. 

That's what we thought.

Call it our hypothesis.​

Trial #3 - Things Are Looking Up


It is important to note that in the morning before the third trial, my husband's blood pressure shoot up significantly. 

That's when we knew that ​the second trial was a disaster. 

Here's a reading of his BP in the morning:

Blood Pressure Chart​ #1

July 17 (Monday AM)




5:30 AM


First reading 

8:30 AM


Reading at work 

9:30 AM


Reading at work

12:10 PM


After lunch of tofu with maple syrup

Relevant information you may want to know are:

  • His medicines consist of Nifedipine and aspirin that he regularly take at 7:00 AM. ​
  • Before the experiment, he had been taking these and his BP were usually above his current BP readings. 
  • His diet of soft tofu with sago and/or maple syrup help maintain a healthy blood pressure level but not on a sustainable basis. He also drinks osterized fruits on a regular basis.

Third Trial Begins - Yahoo!

Now armed with new information and a broader perspective, we proceeded with the third trial. 

The third trial started in the evening of July 17 right after work. 

The ingredients and procedure are as follows:




​We recorded my husband's BP including the surrounding circumstances as diligently as we could.

There were times that we missed, as you may see in the chart below. ​

Blood Pressure Chart​ #2

July 17-19, 2017


BP Reading


Stress Level


July 17 (Mon)

6:20 PM


Dinner (new recipe)


6:50 PM 


Watch TV


7:17 PM


Watch TV


7:29 PM


Watch TV


7:51 PM


Watch TV


9:07 PM


Watch TV


10:15 PM


Watch TV



July 18 (Tue)

5:40 AM


First reading before breakfast


6:39 AM


After cooking and right after eating


6:53 AM


Watching TV, no meds yet


7:04 AM


After bath


12:30 PM


Lunch break, after eating tofu


8:27 PM


After long travel and physical activity


8:57 PM


Some kitchen work, after tofu and juice


9:30 PM


Watch TV


9:53 PM


Before bed



July 19 (Wed)

6:40 AM


First reading before breakfast


7:23 AM


After breakfast, assembly of piano


12:23 PM


Lunch break, stress from work


12:55 PM


BP reading after 12 minutes of sleep


6:16 PM


After dinner


The data gathered helped us establish some patterns and guide us on our actions. ​


  • Blood pressure was pretty stable within the recording period.
  • ​Although the Bibimbap-inspired recipe was eaten only once in the day, blood pressure levels over a long period of time were inspiring.
  • Even in those few instances that stress level was high, the readings were relatively low.
  • Stress levels are very high at work between the hours of 8:00AM and 12:00 noon as well as 1:00-4:30 PM. Results of the trial indicate that the mixed vegetable recipe was able to keep blood pressure down or maintain it at low levels in those periods.
  • His instake of soft tofu (either with sago and/or maple syrup) did help bring down his blood pressure. However, he had been doing this prior to the trials and the results were short-lived.
  • Note: The smell of garlic can be overpowering. It's best to drink lots of water, brush teeth properly after meal, chew gum, use a peppermint spray, or have something that could neutralize the smell.


Achieving our goal of finding a natural way to lower blood pressure proved to be a challenging but rewarding experience. 

Tracking my husband's health has been much easier with my journal.  

Due to my blog posts on the Korean Bibimbap experience, it dawned on me that for a long time, I have been using journaling as a tool to monitor and take care of my family's health.

My journals have been my constant companion and have served me well in so many ways. 

Next Steps

​Our search for natural ways to lower blood pressure doesn't end here.

My husband will continue to use and test our recipe on a regular basis.

I might even try it myself even if I'm not hypertensive. ​After all, everything in it are natural and healthy.

Also, I''ll keep on journaling to record every bit of relevant information and report back, if needed.

I enjoyed this journaling experience tremendously.

It is my hope that you learn from it.

Please help enrich this topic by sharing your personal experience.

If you haven't yet read my previous posts, you'll find them here:

Day #1 - How We Stumbled Upon a Natural Way to Lower Blood Pressure

Day #2 - Setback to Quest for a Way to Lower Blood Pressure ​

​I would love to know what you think. 

If my journal posts inspired you in any way, please let me know below. 

Please share this post also to your family and friends - specially those with hypertension problems - so they may discover an alternative way to lower blood pressure.

Disclaimer: This post is my journal of a personal quest to find natural ways to lower blood pressure. What you read is by no means a medical or dietary prescription. Please consult your doctor or nutritionist for changes to your diet that could impact your health.​​

Caution: Please check for allergies to ingredients posted.



Korean Bibimbap: Blow to Our Quest for Best Way to Lower Blood Pressure (Day 2)

Natural Ways to Lower Blood Pressure

​The Bibimbap Thingamajig

Remember our roller coaster ride to lower blood pressure?

We're still in it...

And the ride gets even bumpier with each high and low and twist and turn.

Moving on.

When we finally confirmed that it was Bibimbap sans Gochujang that was lowering my husband's blood pressure, our witch-hunting turned to the proverbial search for a needle at the haystack.

What was that thingy in the Korean Bibimbap?

A scrutiny of the image that I took (plus my husband's account of what he ate) at the Korean restaurant helped us identify the ingredients.

Korean Bibimbap to Lower Blood Pressure

They included:

  • Carrots
  • Mushroom
  • Spinach
  • Zucchini
  • Bean sprouts
  • Onion
  • Minced beef
  • Sesame seeds
  • Rice
  • Egg.

He has eaten all of them in the past - either separately, altogether or mixed with others. 

However, he didn't get the same effect like he did in three specific instances after eating at the Korean restaurant. 

Could it be the interaction of the vegetable juices?


Let's see.

Trial #1: Failure​


On July 15 (Saturday), my husband set out on a journey to mimick the blood pressure lowering effect of the Bibimbap.​

First, he did some extensive research on heart-healthy vegetables.

Second, he bought vegetables per the menu of the Korean restaurant. Though optional, he included other heart-healthy vegetables, such as:

  • ​Garlic
  • Broccoli
  • Tomato
  • Red bell pepper
  • Alfalfa with garlic sprouts
  • Black and white sesame seeds.

Third, he cooked the ingredients in the kitchen using sesame as the base followed with all the vegetables.

Before that, I cautioned him against using high heat on the sesame oil. I dunno. I thought I read somewhere in the past that doing so would alter the chemical make-up of the oil that could cause some adverse health effects.

Well, my husband did otherwise.

He has a mind of his own (and I wasn't sure about my suggestion, anyway).

So be it!

After consuming all his mixed vegetable (without the egg), he took a reading of his BP.

​His blood pressure lowered slightly but nothing as dramatic as his previous results.

Conclusion: The trial was a failure. ​

A review of his cooking procedure showed that:

  • sesame oil was used as base​ and considerable heat was applied;
  • ​the vegetables were not as tender or cooked. 

​The juices may not have interacted enough.

So we thought...

but who knows?

​Trial #2: Happy Dance Plus a Shocker

​The setback didn't crush my husband's spirit. 

We're almost there and success is just around the bend.

A few tweaks may just do the trick. ​

​On July 16 (Sunday), he experimented again using a modified procedure:

​First, heat up the sesame oil.

Second, saute the garlic and onion.

Third, ​together with the garlic and onion, saute the broccoli for a minute until tender.

Fourth, mix the remaining vegetables and saute until the spinach looks wilted.

Fifth, pour the cooked vegetable on a plate, spray sesame ​oil and sprinkle black sesame seeds on top.

​Sixth, bon appetit!

Here's ​the chart that shows the BP reading taken every 30 minutes:

Blood Pressure Chart​

July 16, 2017 (Sunday)


BP - Right

BP - Left


5:00 PM

6:10 PM



Base reading


6:40 PM



7:10 PM



7:40 PM



8:10 PM




8:40 PM




9:10 PM




9:40 PM




10:10 PM




10:40 PM




​For two hours, we were rejoicing! 

It was working. ​



After two hours, something unexpected was unfolding.

We were uneasy and worried.

The BP reading - specially the diastolic (lower) - was going up.

Conclusion: Success was short-lived with the worst yet to come!

The following day, my husband woke up with a blood pressure of 152/113! 

He brought his sphygmo to work despite that.

His BP didn't look any better. He had to take time off from work that morning to rest and bring it down to a comfortable level. 

At lunch, he only had soft tofu with sago and maple syrup.

That pushed his BP down to 129/92.

Facing a Blank Wall​

​This time around, we were not sure on how to proceed.

What was happening?

Why was it happening?

What were we missing?

Must we abort our mission?

Should we resign our fate to just eating out at the Korean restaurant ​as needed?

​What do we do next?

Tomorrow, you'll learn how our quest for a solution to lower blood pressure has turned out.

Did we just give up?

Clue - We didn't! ​

Did we succeed?​

Are we succeedding?

Clue: Roses are red.

Plus - Tomorrow's read is a delightful one!

Do follow my journal to find out more.

Day #3 - Korean Bibimbap: Our Natural Recipe to Lower Blood Pressure​

Day #1Korean Bibimbap: How We Stumbled Upon a Natural Way to Lower Blood Pressure

If this post inspired you in any way, please leave a remark or question below. That would surely make my succeeding journal posts even more exciting.

And one more thing, please share this post to your friends - specially those with hypertension problems - so they may discover an alternative way to lower blood pressure.


Disclaimer: This post is my journal on a personal quest to find natural ways to lower blood pressure. What you read is by no means a medical or dietary prescription. Please consult your doctor or nutritionist for changes to your diet that may impact your health.​



Korean Bibimbap: How We Stumbled on a Natural Way to Lower Blood Pressure (Day 1)

Lower Blood Pressure with Bibimbap Style Food

Search for Natural Ways to Lower Blood Pressure

Lower Blood Pressure with Bibimbap Style Food

Finding solutions to a problem could be a roller coaster ride. Breakthroughs thrill you. 

However, frustrations can kill you.

Just when you thought you had it, lightning hits as you realize that you actually did not.

Then, you have to iterate or start all over.

For years, my husband and I have been searching for a remedy to hypertension a.k.a. high blood pressure.

It's his problem... but it's also mine.

So, we ventured to find natural ways to lower blood pressure.

Having been into this for years, we already know that there are.

But we want more.

  • Is there a natural way to lower high blood pressure with dramatic results?
  • How sustainable are the results?
  • How soon do they take effect?
  • How long do the positive effects last?

We have tried a number of natural ways to lower blood pressure just so my husband could escape the pill.

Some three years ago, he did succumb to blood pressure medication after a thorough discussion with our family doctor. 

There were times though when he missed - a simple sign of graceful aging. 

Recently, he was diagnosed with a rare health condition known as Celiac Axis Artery Dissection. Even the attending hospital physicians were uncertain on how to deal with it. They had to consult a vascular specialist over the phone for each action they had to take. They, too, were learning. 

Hypertension is considered as the most probable cause for his condition. Not genetics.

That time he had a severe abdominal pain - when he had to rush to the hospital because the pain was too much to bear - that was when he missed his pill. 

To prevent the worst from happening, he has to keep his blood pressure at bay. Period.

Careful of Headaches: They May Be Something Worse

Twelve years ago, he experienced episodes of migraine.

I almost always remedied it with massage. The headaches did subside and that was that until he consulted a doctor.

The doctor ordered him to check in at the hospital quickly. No buts. No ifs.

His blood pressure was 201/155!

He could have easily gotten a stroke, at the least.

The hypertension is pretty much controlled now but with his health condition, we can't take chances. He keeps his sphygmomanometer close at hand as such. 

Korean Bibimbap: Whatta Surprise!

Our exciting journey started three weeks ago as we explored various Thai, Japanese, Korean, and Mexican restaurants.

We've been into these types of restaurants before but lately, we've become more active at satisfying our palate.

Last July 4, we ate out at our local Korean restaurant.

I always order their beef Bulgogi. It's yum and I'm good with that.

My husband is the more adventurous among us. That time though, he ordered Bibimbap. That was his first order in the same restaurant; however, he forgot that it was.

Ways to Lower Blood Pressure

"Bibimbap is a large bowl of rice topped with an array of individually prepared vegetables and beef, and served with seasoned red chili pepper paste (gochujang). Bibim means mixing, and bap means rice. The mixing usually happens at the table right before eating." ~Korean Bapsang

When we reached home a few hours later, he checked his blood pressure.

Surprise, surprise.

His BP was a remarkable 117/74.

He never had a BP reading that low. NEVER.

We can't believe it.

What caused it?​

There were only two candidates in our mind - the chocolate soya pudding with maple syrup that I made him for lunch and the Bibimbap.

I made him a serving of pudding the following day. 


It must be the Bibimbap then.

Bibimbap: Gotcha!

On July 6, we headed back to the Korean restaurant for lunch. You could guess by know what we ordered.

It was a long way home that day. We had to do our grocery at Victoria, which was an hour drive back and forth. We dropped off a van load of donation to a charity organization, too. Then, there was at least one more place we visited.

It's summer here and was particularly hot that day.

By the time we were home, we were toast; more so my husband who drove all the way through.

When he read his BP, it was pretty close to 120/80!

Not shabby, aye?

Nope. It was unbelievable!

As he had nothing except Bibimbap, we concluded that, yes, it was Bibimbap that was lowering his blood pressure.

But what in the Bibimbap?

Could it be gochujang, the red chili paste that you mix with the rice and vegetables?

Natural Ways to Lower Blood Pressure

How about the miso soup and Kimchi that went with the meal?

Gochujang: Out of the Picture

"Okay, let's head back to the restaurant," my husband suggested.

On July 15, we were there for dinner.

Doing a process of elimination, my husband skipped the miso soup, kimchi and gochujang!

I took images of the menu to capture the ingredients.

To be as thorough as possible, we asked the Korean staff all sorts of questions:

  • What ingredients went into the Bibimbap?
  • How was it cooked?
  • How was gochujang prepared?
  • Did they make the gochujang themselves or bought it pre-made?

Our interest may have stirred their imagination but they were very kind and gentle to answer our questions.

We wanted to narrow down to "the thing" in Bibimbap that lowers blood pressure.

Again, my husband read his BP.

You guessed it.

His blood pressure that night was a record low in comparison to the previous days.

And yes, it wasn't gochujang.

Our conclusion: The magic ingredient was in the mixed rice itself.

But which one or ones?

That's the mystery that we sought to unravel. 

We were almost there... but not quite.​

Tomorrow, follow my journal to find out what happens next.

Day #2 - Korean Bibimbap: Blow to Our Quest for Best Way to Lower Blood Pressure​

I promise it's an exciting one.

If this post inspired you in any way, please leave a remark or question below. That would surely make my succeeding journal posts even more exciting. 

And one more thing, please share this post to your friends - specially those with hypertension problems - so they may discover an alternative way to lower blood pressure.

Disclaimer: This post is my journal on a personal quest to find natural ways to lower blood pressure. What you read is by no means a medical or dietary prescription. Please consult your doctor or nutritionist for changes to your diet that may impact your health.

Journaling: Possibilities with Journals Are Endless

Journaling: What’s a Journal?

Journaling is the act of putting pen to paper to write or illustrate just about anything that you want to, need to, or feel like.

A journal is where you do your journal writing. It is an account, log, record, chronicle, illustration, doodle, chronicle, presentation, documetation, or diary of your thoughts, insights, feelings, events, experiences, analysis, observations, information, plans, among other countless things.

Keeping a journal is an experience whose benefits may not come instantly or at that moment. To many, the positive effects such as stress relief are instantaneous.

The act of putting pen to paper encourages pause for thought, this in turn makes us think more deeply about life, which helps us regain our equilibrium. ~Norbet Platt

Engineering Your Personal Journal

It’s easy to unleash your thoughts and emotions into journaling.

You may record significant events in your life like mountain climbing with your best buddies, fly fishing by yourself, backpacking or camping by the lake with family, nursing a pregnancy, raising your first-born, doing an art exhibit, or launching your first business venture.

Capture your dreams on paper to decipher recurring symbols or see patterns in your life.

You may keep a journal to express gratitude for all your blessings, or turn your life around with prayers and affirmations.

Chronicle just about any commonplace or humdrum thing in your life. You decide.

Design your own journal. Engineer it.

The possibilities with journaling – big or smal – are endless. The rewards are tremendous.

Journaling Is All about You

I have been keeping journals for years. Journaling is a big part of me.

My journals are mostly the lined and spiral notebooks, the ones you use for school. Not fancier ones nor the diary type.

In them, I wrote everything under the sun, like:

  • ideas
  • insights
  • feelings, good and bad, happy and sad, shareable and not
  • plans, goals and activities
  • accomplishments and failures, which were many
  • events and celebrations
  • children’s stories that I created myself and those in playful partnership with my kids
  • dreams
  • inspirational and motivations quotes and affirmations
  • poems
  • prayers
  • recipes
  • magical rituals and formulas that I copied from books I read
  • contact information
  • account numbers for banking and government transactions
  • outlines for books to write
  • compositions for past school assignments and start-ups for books to write
  • doodles
  • conversations with my growing kids including jokes, stories, games
  • facts and figures of topics or themes to develop
  • analysis of my strengths, weaknesses, opportunities and threats
  • an account of children in those time that I was away on travel
  • my hubby’s endearing expressions
  • and more.

Passing on the Cudgels of Journaling

journal writing, keeping a journal, writing journalsMy 15-year old daughter is into journalingherself. She loves it. Keeping a journal is her respite and refuge for things that happen in her life that she wants to keep to herself.

Over five years, she has collected a huge amount of journals. Not a day passes without her sketching, doodling, drawing story-filled comics, and writing personal accounts. These all go into her journal.

Her journals – her constant companion, friend and ally – keep her company. Someday, she would look back at everything she put in her journals and be amazed.

I haven’t read any of my daughter’s journals. I respect and uphold her privacy always.

Isn’t that what journals are for?

Anyone who journals should rest assured that whatever is in there remains safe.

Journaling into the Future

I reviewed my journals. Oh, boy! I’m sitting on a pot of gold.

You know,

  • life plans to execute;
  • children’s stories to publish;
  • books to write and publish
  • quotations to organize
  • children’s art works to clean up at Photoshop as well and their handwriting to develop as fonts.

The inputs I need for these are all in my journals. I just need to sit down and focus to transform them into something more awesome!

Yes, they are a bunch and they keep multiplying with each entry I make in my journals.

journaling, keeping a journal, journal writingI revisit my journals every once in a while and would do so in many more years to come.

The rewards of writing journals are plenty. The great thing is, you get to decide what those rewards are and how much you want.

How about you?

Do you keep a journal?

Is it the generic type of journal where you write anything or the more focused one?

What benefits have you experienced from keeping a journal?

What new world of possibilities do you see with journaling?



Journal Writing: Relieve Stress Without the Pill

journaling, keeping a journal, journal writing

Journal Writing Is Stressful

​How Can Journal Writing Relieve Stress?

Stress can harm your health, work, finances and relationships.

If you live under stress, you’re not alone. Everyone encounters stress. All sorts. In different intensities. Everytime.

A proven way to reduce stress is by journal writing, using a stress management journal, or whatever you want to call it.

Unknown to you, journal writing is a complex set of processes. It involves:

  • Acknowledging that you are under stress
  • Identifying your source of stress
  • Analyzing the underlying reasons for your stress
  • Defining possible solutions
  • Deciding on steps to resolve your stress.

Each of them could stress you out; however, as you release your pent up emotions, you start to calm down.

You achieve clarity and soon, journaling becomes a pleasurable and cathartic experience.

Benefits of Journaling

Turn to Your Stress Management Journal for Help

How can keeping a stress journal help you?

The key is getting down your feelings and thoughts on paper, which can drain out your energy.

Why is that?

The various journaling processes take so much of you yet gives back, too.

By keeping a stress management journal, you are able to:

  • Identify hidden sources of stress in your life
  • Make sense of a situation
  • See things from a different angle or perspective
  • Spot patterns of stress over time
  • Relieve tension by expressing your thoughts and feelings
  • Release aggression
  • Experience calm and relaxation
  • Find solutions to problems
  • Be able to let go of stressors
  • Develop positive attitude, mood, and lifestyle
  • Develop an effective long term stress management plan
  • Take life easy.

Journal Writing Prompts

​Your Guide to Release Pent Up Emotions and Relieve Stress

Each time you are stressed, turn to your journal.

Ask yourself these:

  • Is there a situation that stresses you out or wears you down?
  • What could be causing it?
  • What is aggravating it?
  • Who are the people that affects or influences it?
  • What hidden or underlying reasons do you think cause or allow it to happen?
  • How did it make you feel?
  • How did you respond to the stressful event or situation?
  • What do you think of it?
  • How would you deal with it?
  • How can you solve it?
  • What would be your next step to address it?

Record your answers.

Then, categorize your stress into two things: Those that you have control of and those that you don’t.

Resolve to let go of the things that you can’t control. Strive to change the things that you can. Plan out your actions, take action and keep going.

God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. ~Reinhold Niebuhr

How to Journal for Stress Relief

Helpful Tips to Get the Most from Journal Writing

Take these simple journal writing steps to relieve your stress:

  • Record your thoughts, feelings, insights, plans as fast as you can or as slow as you want to.
  • Write a graphic or obscene letter on paper.
  • Be as detailed as possible.
  • Destroy what you wrote if you don’t feel like keeping them.
  • Write without inhibition, as if not a soul would peek on it.
  • Schedule time to write in your journal.
  • Make sure that you journal everyday.

Do these regularly. You would soon have clarity and be able to face each day with a smile.

​All that through no-sweat (though possibly tearful) journal writing!