Pen, Paper and Perspective

Finding your true self through journaling

What I’m re-connecting with…

Whether or not we do it, most of us know the many benefits of having a journaling routine. Research shows this simple tool improves mental health, cognitive function, emotional well-being and even physical health. I was surprised about the physical health benefits. Studies have shown that regular expressive writing is linked to improved immune system functioning, faster wound healing, and reduced sick days.[1[2] It’s easily accessible and can be tailored to individual needs.

Why journal?

Journaling works on two levels: processing feelings and thoughts. When we take on a negative thought, we take on its energy, after all, thoughts are energy. Tony Robbins says, “Where attention goes, energy flows; where intention goes, energy flows.” Writing is a way to express our emotions and release negative energy. Writing on paper or typing them into a computer creates distance between the thoughts we have and ourselves. On the thinking level, writing helps organize our thoughts into a coherent story, allowing us to view events from a different lens. Joshua Smyth, a professor of biobehavioural health and medicine at Penn State University, says, “Journaling helps us put our experiences, thoughts, beliefs and desires into language, helping us understand, grow and make sense of them“. For more research behind journaling, consider his co-authored book with James Pennebaker called Opening Up by Writing it Down.

Journaling 2.0

If sitting down with a pen and paper like it’s 1970 is too old-school for you, consider alternate journaling options. If you prefer typing on a computer and receiving emails like, ‘Two years ago today you wrote…..’, consider Penzu. Penzu is an online journal that sends reminders and allows customization of colours, backgrounds and fonts.

Day One is a multimedia journal option. It allows you to add voice notes, pictures, and videos to your entries. To recall the past year, you can order a printed photo book with your entries. You can also create different journals allowing your thoughts to be separate from your family memories. Consider the impact of leaving pictures and videos with your reflections for your loved ones to remember you when you’re gone. What a valuable treasure of memories for your survivors to cherish. This last point is what made me start using it this year.

How to Start

As I have shared before, starting any new habit requires starting small and building momentum. Get a journal that speaks to you and start by simply writing about your day. Even 2-3 minutes of writing before bed will help your mind let go of things it’s holding onto. From there, discover prompts to build your muscle of reflection.

When we change our lives, we can do it from two angles: increase time on growth activities and decrease time on bad habits. There’s a yin and yang energy to life. One thing I’ve committed to restarting is journaling and one thing I’m committed to decreasing is my copious intake of dark chocolate. Find out why below.

What I’m consuming less of…

I’ve tamed my sweet tooth by shifting to dark chocolate over the years. Its bitterness and variety of flavours have decreased my sugar consumption. It also has higher antioxidant levels and lower sugar than milk chocolate. Perhaps Alexa overheard me raving about it, leading to a post on my feed. “Class Action Lawsuit against Chocolatiers”. These companies were being accused of selling dark chocolate products with high levels of heavy metals.

In 2023, Consumer Reports tested 28 dark chocolate bars and found all of them contained detectable levels of lead and cadmium. Heavy metals were detected in the following popular brands, with some exceeding California's Maximum Allowable Dose Level (MADL).[3]

Lindt 85% Cocao: 166% lead, 80% cadmium
Tony’s 70% Cocao: 134% lead, 28% cadmium
Godiva 72% Cacao: 146% lead, 25% cadmium
Green & Blacks Organic Cacao: 143% lead, 181% cadmium

Heavy metals in soil can enter cacao beans during the growing process, they make their way into the cacao beans. Because the concentration of cacao in dark chocolate is higher, dark chocolate tends to have higher levels of these heavy metals. Lead and cadmium are particularly dangerous for children and pregnant individuals. Long-term exposure, even in small quantities, can cause health problems like developmental issues in children, brain damage, and lower IQ.

What are my options?

The report showed Mast, Taza, Valrhona and Ghirardelli bars fell below the MADL. The moral: Caveat Emptor. When something is marketed as better for you, be cautious about the claims and consume in moderation.

ACTION ITEMS

1. Start a journaling practice. Start small by setting aside 3 minutes daily for 7 days. See if any insights appear that are helpful. A few minutes every day can make a significant difference over time. Consider online options mentioned above like Penzu or Day One.

2. Reflect on what you consume high amounts of in your diet. Having a $13 antioxidant smoothie once a week won’t move the needle on your health, but the food you consume daily will. To stack these action items, journal about your food choices!!

Join us for a day to get back on track and connect with like-minded professionals. The 6th edition of the Rx for Renewal Retreat is on February 21st. Check out the Event page HERE. We have a group of accomplished workshop facilitators ready to challenge you while providing tools to help you in this game called life.

References:
[1] Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(1). https://doi.org/10.1136/fmch-2021-001154.
[2] https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-006X.62.1.130
[3] https://www.food-safety.com/articles/8986-consumer-reports-finds-high-levels-of-cadmium-lead-in-one-third-of-chocolate-products