In practice

Yesterday, my lessons learned in Stress Management were put to the test. My boyfriend tried surprising me with a fully planned day of activities. We went shopping, cooked a nice dinner, saw a movie and then he took me bowling. When we arrived at the Bowl-O-Drome, there were no lanes open so we traveled to another bowling place across town. The lanes were filled there as well. In an effort to make me happy, he saw a Friendly's across the street and offered to get me ice cream.

I was excited because I love a good sundae, but after being seated we ended up waiting too long for service. I grew anxious and tried to remember what I had learned in stress management. Instead of waiting around, I wanted to get up and ask a server to take our order. Being proactive in my life helps me avoid stressful situations. However, my boyfriend doesn't like to entertain bad service so we left.

When we got home, I felt a need to write in my journal. I just needed to get my frustrations out. I was upset to see that I had not packed my journal, but I pulled out a piece of paper to write on. The act of putting pen to paper really calms me down. When I finished, I took a deep breath and joined my boyfriend on the couch. I later told him my frustrations and how I just wanted to get them out of my system before I interacted with anyone. I knew I would only bring a bad atmosphere with me if I had not gotten rid of my anxiety.

Journaling saved me once again :)

Finding your creative side

Lael Johnson calls herself a "Journal Guru" at a life guide site online. She has 97 tips on how to keep a journal that is personal to you. Beyond writing things that matter, you should be getting in touch with your creative side while journaling.

When you have had a long week and can't figure out where to start writing Johnson says to try a gratitude list. A gratitude list is a compilation of things you are grateful for. Just write "Today, I am grateful for: X, Y, Z." Your answers could be sunshine, my nephew, peace and quiet or maybe progress. After writing these things down, reflect on why the mean so much to you.

Sharing emotions is another creative technique. When you are angry and can't find words to write try scribbling. Drawing pictures can say as much about your day as words can. It might even be a sign of how involved you are in an issue.

My personal favorite tip is to incorporate self-expression in your journal. This means having multi-colored pages all tied together with a ribbon or writing in crayons.

Johnson says do whatever it takes to see yourself represented in your journal.

"The journal space is yours, there is nothing limiting you," she says. "So make it your own! To begin, don't even think about what to start."

Johnson also suggests figuring out what time is the best time for you to journal. You might have two or three, but as long as you are in a reflective state and a comfortable space the words should be able to flow fine.

Another great place to check out journaling tips is journalmagic.com. This site, written by Sue Meyn, combines psychology with journaling leading to the ultimate self-discovery. Meyn sends out weekly newsletters and sells journal cards, which are a series of prompts for writing in your journal. Meyn blogs about all things relating to journaling from getting started to accepting the hidden mysteries of the world.

Out of all this research the most important thing to remember is to journal for YOU. Relieving stress is up to you. By starting a journal you are already a step ahead of the game. Keep it honest, keep it fun and keep it true to you.

Learning through journaling

There are always lessons to be learned in life. One of the best ways to learn them is by seeing how they affect you. In order to do this, you need a journal. Aside from stress, journaling can help us see the hidden messages behind life's twisting ways.

Dr. Carter McNamara, a professional authenticity consultant, said learning is linked to a classroom in many minds.

"One of the most critical skills to learn in life is the ability to learn from life," he said. "If you can go through life with learning in mind (as you did in your classes), then you can greatly expand your capacity for learning and living."

Stress is just a road block to living a happy life. Journaling can help us get through that road block and steer clear of any other obstacles along the way. All we have to do is look back and learn from the past.

McNamara offers some questions to help people who use journals to think thoroughly about what they have learned. He calls it "One simple format for a private, learning journal:"

1. What learning have you accomplished (or are you accomplishing) today?

2. What experience spawned that learning?

3. What learning did you accomplish from the experience?

4. How can you carry this learning forward to improve your life? Your work?

5. What learning might you accomplish in the near future?

6. What experience might span that learning?

7. What learning might you accomplish from that experience?

8. How might you carry this learning forward to improve your life? Your work?

Though these questions seem hard, they really can help teach you something about yourself. McNamara said journaling takes some effort — some effort people don't feel like putting in. Overall, it is your decision to start journaling therapy. Just like a workout for your body, you get out of journaling as much as you put into it.

When writing becomes your stressor, take a break but always remember to stop and smell the roses. Being fully engulfed in life is really what it's all about.

I used to think journaling every day was hard. Sometimes important things didn't happen every day. I found that it is more appealing for me to journal when there is no deadline or pressure. Currently, I am journaling about three times a week. This gives me a good amount of content to talk about without boring myself.

Staying on track is important. When it starts to get tough, I really know I am getting somewhere.

Writing without being a self-editor

All people have a tendency to self-talk, which is when the mind constantly replays events in a conversational tone. Self-talk can be either negative or positive, but most of the time it is negative, bringing about stress.

Have you ever caught yourself over-thinking a problem in your head? You were probably experiencing self-talk. When journaling it is important to keep the little man inside your head out.

Susie Cortright, a journaling expert, said the voice that speaks to us from the deepest part of our brain can often times discourage us from writing in a journal. Cortright offers six tips to banishing our natural inner-editors:

1. Write quickly. Allow the words to flow from the brain to the pen and onto the paper. This prohibits the mind from forming an opinion on the subject matter.

2. Keep writing. Don't erase or cross out words, it only stops you from focusing. Starting a new paragraph can be a way to avoid going down an unpleasant path. But remember that the unpleasant path is probably the issue you need to address most.

3. Date each entry. Adding a time stamp on your journal gives you a point of reference when looking back on your entries. It helps to describe the places you were at when feeling certain emotions so that noticing patterns becomes easier.

4. After journaling, take a break. Try taking a walk around the block or drinking a glass of water. Do something simple and solitary to clear your mind.

5. Reread your entry. Writing in your journal is a time to gather information, but reading your journal is a time for reflection. Remember to read with compassion. You do not need to read like an unbiased source.

6. Write an Insight Line. An insight line is tow or three sentences that sums up what you think your entry is saying or telling you. If finding the insight line is too difficult, feel free to save rereading for a few more hours. There is no need to rush the process. Gathering a message from your journal is as important as writing in one.

Journaling is a healthy way to avoid negative self-talk and stress. Though separating your analytical mind from your emotions may be difficult, the rewards are plentiful. Journaling gives us insight to our greatest fears, secret flaws and biggest desires. Try not to let anyone get in the way of your personal journaling process, even if it is yourself talking.

Writing it down and letting it go

Kitty Klein, Ph.D., a psychology professor at North Carolina State University, led a team of researchers to observe how journaling can relieve stress in college students. Klein said keeping a journal can reinforce good memory skills that are sometimes forgotten when stress overpowers one's life.

Keeping a journal that impacts one's cognitive skills requires writing about particular events that made an impression on the mind. Klein's research showed that simply writing down daily tasks or listing what one did chronologically doesn't effectively help with stress. Writing about frustrations, an amazing date or something that deeply upset you helps you see patterns and develop memory skills.

Who knew writing everything down could keep you focused?

Journaling is a therapeutic process that requires an individual to sit in silence and consciously think about past events. While writing in a journal, you should understand the point of discussing these issues with yourself is to let go of them. Klein found that people who journal were able to de-clutter their minds because writing issues down helped them forget about previous stressors. By getting around the clutter, the mind is able to focus on specific things and find creative ways to overcome fear, disappointment and pressure.

Sometimes just taking the time to write gives us the space necessary to get out of our state of initial shock. When I write in my journal I find that I relieve some tension in my body and I feel free from the pressure.

Being a college student, I deal with money, job, relationship, academic and social pressures. Klein’s team of researchers spoke with 71 college freshmen who were adjusting to college life. I started journaling my freshman year because adjusting to college is much harder than anyone can prepare you for. Between classes, roommates and boys I had no idea how to handle stress. Once I wrote my feelings down, I was able to form a plan of attack to conquer my problems.

Stress continues to persist outside of college, and journaling is an activity that can travel along the way, too. Though stress will always be lurking around the corner, keeping an open mind and learning from past behaviors should keep a person on a track to avoiding stress.

Let's get is started

Hi, my name is Michelle Skowronek and I am a "stressed" expert. I stress over the littlest things as well as the biggest. Recently, I figured out the best way to calm me down when I reach my boiling point. I write.

Like the way some people love to turn the pages of a book instead of reading online, I like to put a pen to a piece of paper. The physical act of writing calms my nerves and soothes my anxiety. I feel it is my duty to help others who love to read and write how to deal with stress by writing it off. Whether typing on a personal blog or writing in a daily journal, the process of gathering thoughts and forming sentences is a great way to relieve any kind of stress.