Author: halmartin

  • Journalling for Caregivers

     

    You want me to do what? Journaling for caregivers

    This book allows users to process their stress and celebrate what is right for them. It provides readers two hundred open-ended sentences for exploring feelings and situations in the safety of a private journal.

    Over fifty million caregivers spend every spare minute driving to medical appointments, stopping at the pharmacy, cooking, answering questions, paying bills, and helping with matters that used to be private. They feel trapped in an endless loop and need to release the stress of caregiving. Journaling can support them in their efforts.

  • Writing benefits caregiver burden of stress and depression

    Writing benefits caregiver burden of stress and depression

    As a result of a brief three week intervention, the study demonstrated the potential for writing to have beneficial on caregiver burden, stress, and depression.  Writing about feelings and about benefits of caregiver reduced caregiver depression. Writing about time management, without an emotional component, was effective in reducing caregiver stress. This study also points to the need for more longitudinal studies.

    Mackenzie, C., Wiprzycka, U,.Hasher, L., & Goldstein, D. (2008). Seeing the glass half full: optimistic expressive writing improves mental health among chronically stressed caregivers. British Journal of Health Psychology, 13 (Pt 1): 73-

     

     

  • Emotional Anger Management

    Emotional Anger Management

     

    Elisabeth Christiana & Vryscha Novia Ningsih (2017). Effectivity of Expressive Writing Technique to Increase the Emotional Anger Management to 10th Grade Electrical Engineering Student in State Vocational High School. Advances in Social Science, Education and Humanities Research, volume 118. 9th International Conference for Science Educators and Teachers (ICSET).

    This is one of numerous studies focusing on practical applications of writing beginning to appear in the international literature.

  • Writing as self-help for stress and trauma

    Writing as self-help for stress and trauma

    Smyth, J., & Helm, R. (2003). Focused expressive writing as self-help for stress and trauma. Journal of Clinical Psychology, 59(2), 227-235. doi:10.1002/jclp.10144

    Smyth and Helm report the value of workbooks used to guide the writing of asthma patients. They used a procedure called Focused Expressive Writing (FEW) concluding that self-administered manuals represent a promising avenue for the use of FEW as a self-help technique. A case illustration is included in the article.

  • Research into Writing as a Therapeutic Tool

    Introduction

    An increasing body of research is exploring the effectiveness of expressive/therapeutic writing in many contexts including, but not limited to: relationships, health issues, self-esteem, grief, and trauma.

     

     

    Emotional Anger Management

    Elisabeth Christiana & Vryscha Novia Ningsih (2017). Effectivity of Expressive Writing Technique to Increase the Emotional Anger Management to 10th Grade Electrical Engineering Student in State Vocational High School. Advances in Social Science, Education and Humanities Research, volume 118. 9th International Conference for Science Educators and Teachers (ICSET).

    This is one of numerous studies focusing on practical applications of writing beginning to appear in the international literature.

  • Breast Cancer 1

    Breast Cancer 
    Expressive writing in early breast cancer survivors.

    One hundred and twenty participants were randomly assigned to one of four groups: a control group (no writing) or one of three expressive writing groups: breast cancer trauma, any self-selected trauma, and facts related to breast cancer. Participants wrote 20 minutes a day for 4 consecutive days. Their quality-of-life was measured at the beginning of the study, at 1 month, and at 6 months after writing. The findings revealed that expressive writing about one’s breast cancer, breast cancer trauma, and facts related to breast cancer, significantly improved the quality-of-life outcome. The authors concluded that expressive writing, focusing the instructions on writing about one’s living and dealing with a diagnosis of breast cancer, is recommended for early breast cancer survivors as a feasible and easily implemented treatment approach to improve quality-of-life.

    Craft MA, Davis GC, Paulson RM. (2013). Journal of Advanced Nursing. Feb;69(2):305-15. doi: 10.1111/j.1365-2648.2012.06008.x.  Epub 2012 Apr 11.

  • Work Place Injustice

    Work Place Injustice

    The researchers explored the benefit of writing about workplace injustice. One hundred participants were randomly assigned to write on 4 consecutive days about (a) their emotions, (b) their thoughts, (c) both their emotions and their thoughts surrounding an injustice, or (d) a trivial topic. Participants in the emotions and thoughts condition reported higher psychological well-being, fewer intentions to retaliate, and higher levels of personal resolution than did participants in the other conditions. Participants in the emotions and thoughts condition also reported less anger than did participants who wrote only about their emotions.

    BarclayL. J., & Skarlicki, D. P. (2009). Healing the wounds of organizational injustice: Examining the benefits of expressive writing. Journal of Applied Psychology, 94, 511-523. DOI: 10.1037/a0013451.

  • Cultivating Courage

    There is not enough darkness in the world

    to extinguish one candle.

               Saint Francis of Assisi

     

       Where and when do we need courage?

    It is often in the darkest moments of our lives that we need courage.

    What comes to your mind when you think of a “darkness in the world” in your life? What were the circumstances? Who was involved, either by being present or even by being absent?  What did you fear? What challenged you to go on? What allowed you to stay focused on the candlelight?

       What does courage look like?

    What images do you associate with courage? Do you think of Covid front line workers, soldiers facing overwhelming odds, cancer patients “fighting” for their lives?

    Our ancestors left all that they knew, taking all that they had, in a single small suitcase to a new land where they braved long winter nights in sod huts. That takes courage. Women of the suffrage movement and those who took part in civil rights protests changed the destiny of many of us.

    When you think of specific people you would call courageous, who comes to mind? Nelson Mandala? Wyatt Earp? Desmond Doss as portrayed in the Hacksaw Ridge movie? Or someone that you know:  a grandmother who raised her Down’s Syndrome grandson from the time he was two? Perhaps you know a young man, who as law student became a quadriplegic, and went on to become a judge.

       Who is most likely to be brave?

    Courage is not limited to the old or the young, to the civilian or the soldier, to the nobleman or the peasant. Even the young can teach their elders.

    ____

    A 9 year old boy, a member of the Junior Pilgrim Writers club, was facing unjustified corporal punishment from his father. The boy found the courage to say to his father with compassion and directness ,

    “When I grow up, I don’t want to be like you.”  

    The Dad instantly aborted the flogging.

    The next day the father met with his son’s school principal and said to her, “I want you to teach me what my son is learning.”

    ____

    It is sometimes easier to face physical danger if you are strong or have a weapon. A strong faith may help during the grief of a painful loss. A strong medical team is a definite asset when facing a threatening illness. All of these situations, though, have the backdrop of fear.

    Take a moment now to remember someone who you feel has courage.  What fear were they willing to face?  What is it that pulls them forward despite challenging circumstances?

       Prerequisites of courage?

    Courage is not a single act, but rather a mental set sustained over a longer period of time.  At least three factors enter into the mindset of courage, whether it be a specific moment of bravery or an ongoing commitment.

    Firstly, there is a momentary or a sustained fear. There is a potential to lose something of value, whether it be life, limb, a valued relationship, or something as abstract as democracy.

    Secondly, there is a deeply held belief. The stronger your belief or value, the more it guides behavior.

    Thirdly, courage doesn’t come with a guaranteed outcome. Courage arises from giving it our best efforts despite dismal odds. Courage unfolds by holding on to what we believe and letting go of the uncertainly of an outcome.

       Called to courage – examples

    • While hiking with their mom, a cougar lunges at her son and young daughter. Mom instinctively intercedes without thought of possible circumstances.
    • A young father of two is told his leukemia is not responding to treatment. He is informed that increased doses of chemotherapy could be fatal. With little hesitation, he says “let’s go for it”. He understands there is no guarantee.
    • A young widow holds two jobs to make ends meet. Somedays she wonders if one day, she will fall short of what it takes to provide for her family. Her commitment though never waivers.

    In each example, there is a fear; there are values and beliefs that guide behavior; and the outcome is uncertain.

       What courage do you need?

    Think of a situation in your life that you are reluctant to confront or deal with? What kind of courage does it call for? What do you need the courage to do or to stop doing? Do you need the courage to speak out or the courage to be silent? Do you need the courage to stand alone or to ask for help? To say “yes” or to say “no”? To stand your ground or to admit you are wrong?

    What is required may be something major, or it may be to simply do what you can with what you have, where you are at that moment.

       Courage and writing

    It  is often said that writing itself takes courage. For those who use writing to explore beliefs and values, writing can clarify and strengthen commitment. Looking into our souls and asking ourselves, “What do we stand for?”, is an act of courage.

    For writers or “wanna’ be writers”, it can take courage to accept a challenging writing assignment, to persevere with a creative project or to try a new genre. Pursuing publication requires the courage to face rejection or criticism.

    Writing has the power to affirm courage.  A veteran of three wars gave his first Armistice talk honoring the 21 men with whom he served who did not return. Tears came to his eyes as nine year old Melissa presented him with a bundle of thank you notes from her grade four class thanking him for his sacrifice and his courage.

    Many veterans of many wars violated military regulations by keeping personal diaries, often openly writing in quiet periods at the front lines. Letters to and from war zones were reminders that there was something to fight for, something to return to.

    Suggested reading

    The Train in Winter is a truly chilling portrait of ordinary women who found the courage to do extraordinary things as part of the WW2 French resistance.

    In Writing to Change the World, Mary Pipher draws our attention to how writers have helped reshape our society.

    Research

    The website This I believe is an international organization that shares people’s writing about their core values. There are over 100,000 essays written by people from all walks of life and categorized by theme. They also have a weekly featured podcast.

    Writing strategy of the month – The essay

    Please read several of the essays on the “This I believe” website, then write your own essay espousing what you believe about some aspect of life. The site has generously provided guidelines which are as follows:

       Tell a story about you. Explain the circumstances that shaped your core values.  Be specific. Describe moments when a belief was formed or tested or changed. Think of your own experience, work and family. Your story need be neither heartwarming nor gut-wrenching. It can even be funny but it should be real. Tie the story to the essence of your philosophy of life.

       Be brief: Your statement should be between 500-600 words.

       Be positive: Write about what you believe, not what you don’t believe. Avoid statements of religious dogma, preaching, or editorializing.

       Be personal: Make your essay about you; speak in the first person. Avoid using “we”. Tell a story about your own life. This is not an opinion piece about social ideals. Write in words and phrases that are comfortable for you to speak. The recommendation is that you read your essay aloud to yourself several times, editing it until you have the words and tone that truly echo your beliefs and the way you speak.

    Photo question of the month

     

     

    What do I need to remember as I pass through the war zones of my life?

    Please  write an essay in response to this question.

  • Taking Courage through your war zones (January, 2021)

    Photo question of the month

    What do I need to remember as I pass through the war zones of my life?

    Write an essay in response to this question.

  • Writers Have Changed the World (January, 2021)

    In Writing to Change the World, Mary Pipher draws our attention to how writers have helped reshape our society.