Journaling instead of going to therapy

[Basman]

Is it possible to work out your neurosis, traumas, etc. through journaling instead of going to therapy? Therapy is expensive, inconvenient and often has long waiting lists. Obviously, I'm distinguishing from severe trauma that would typically be diagnosed in some way. Comparatively, I have light trauma.

Has anyone had any luck with working through their issues via journaling? What kind of prompts did you use? What was your process like?

[Schizophonia]

It's useless, traumas are not stocked, they are perpetuated because the ego is attached to secondary benefits.

How about you leave Basman alone, and do something nice instead. 

[Basman]

32 minutes ago, Judy2 said:

i think in both cases it depends on the how, rather than the what. you can write 20 pages a day and it might change nothing. you can also do lots of therapy with zero results. so your results primarily depend on the attitude you have, rather than the specific method. the method can be great but if the underlying attitude isn't the right one, it'll get you nowhere.

one advantage of therapy is that you receive professional guidance and someone can give you feedback and highlight new perspectives. you could also try a combination of journalling and therapy...most therapists would definitely appreciate seeing you do the extra work. or start journalling while you're on a waiting list...

 i guess the answer also depends on whether your insurance covers psychotherapy. if it does, i'd recommend you try both and then you decide what works for you.

What underlying attitude do you need exactly?

[ted73104]

If you knew what underlying attitude you needed, you would have solved the trauma already. I believe the underlying attitude is the solution. It is what you don't know that is keeping these mechanics alive (neurosis, traumas, etc). Of course these mechanics are not wrong and they exist for a reason, to keep you "safe".

I believe journaling would help, just as therapy helps. But they don't solve the "problem" because the "problem" is something that has to be realized and faced on, mostly from the emotional standpoint. So what I did was to get enough information and perspectives to allow me to form a new base in my belief system. Then from this base I can find opportunities to will myself to a "higher mental state", let's call it this.

These opportunities can only be experienced through real life, so learn to get some close friends, do something exciting, meaningful, or even challenging. Overcoming trauma is really a struggle, but with more experiences, you connect the dots faster.

[Basman]

10 minutes ago, ted73104 said:

If you knew what underlying attitude you needed, you would have solved the trauma already. I believe the underlying attitude is the solution. It is what you don't know that is keeping these mechanics alive (neurosis, traumas, etc). Of course these mechanics are not wrong and they exist for a reason, to keep you "safe".

I believe journaling would help, just as therapy helps. But they don't solve the "problem" because the "problem" is something that has to be realized and faced on, mostly from the emotional standpoint. So what I did was to get enough information and perspectives to allow me to form a new base in my belief system. Then from this base I can find opportunities to will myself to a "higher mental state", let's call it this.

These opportunities can only be experienced through real life, so learn to get some close friends, do something exciting, meaningful, or even challenging. Overcoming trauma is really a struggle, but with more experiences, you connect the dots faster.

Ok. Thanks.

[Rishabh R]

@Basman journaling and therapy both can help . One thing you can do is go to Therapistaid.com and download worksheets and write them using a pen and paper in your diary whenever you feel bad due to trauma but do it only after going through negative emotions first.

[Ulax]

Dan Mackler, former psychotherapist, on youtube used a lot of journalling to overcome their childhood trauma.

https://www.youtube.com/@dmackler58

[Raze]

Scientific evidence of journaling finds it helps only if you analyze the things that make you unhappy and repeat and remember what makes you happy, analyzing what makes you happy or repeating what makes you unhappy makes you feel worse.

For self therapy I recommend self therapy by Jay Early and when therapy doesn’t work by Shelly Young 

[Buck Edwards]

Journaling is not a replacement for therapy. 

[Ulax]

Also, CBT and 'the work', by Byron katie, can be effective techniques to implement when journaling

[Basman]

A lot of good resources. Thanks guys.

On 21/09/2024 at 11:40 AM, Buck Edwards said:

Journaling is not a replacement for therapy. 

I can definitely see that argument, but therapy is essentially a lot of "how did that make you feel?" If you have the know-how, surely you can achieve a lot with just journaling in theory. Besides, I don't believe therapy is for everyone, like the initial research was based heavily off working with women for example.

Edited September 25 by Basman

[Buck Edwards]

26 minutes ago, Basman said:

A lot of good resources. Thanks guys.

I can definitely see that argument, but therapy is essentially a lot of "how did that make you feel?" If you have the know-how, surely you can achieve a lot with just journaling in theory. Besides, I don't believe therapy is for everyone, like the initial research was based heavily off working with women for example.

What issues are you dealing with? Would you mind to share some? I want to get a clear idea so I can help. 

[Basman]

1 hour ago, Buck Edwards said:

What issues are you dealing with? Would you mind to share some? I want to get a clear idea so I can help. 

Social anxiety primarily.

[Buck Edwards]

16 minutes ago, Basman said:

Social anxiety primarily.

For social anxiety you will need therapy. 

[Basman]

5 minutes ago, Buck Edwards said:

For social anxiety you will need therapy. 

Why is that?

[Schizophonia]

7 minutes ago, Basman said:

Why is that?

No, you have to be sociable and make your nervous system understand that you are in a new context where you are now safe to socialize.

[Buck Edwards]

I'm not here to debate whether therapy is effective or not. Therapy has helped a lot of people, definitely helped me, not entirely but at least partially. It still helps me so I continue doing it. It will help people in the future just like it has helped in the past. 

If you don't like it or don't find it effective, that's a different matter entirely. Yet most people I know seek therapy for social anxiety. 

If you don't want to use the therapy approach that's entirely up to you. It's obviously your choice in the end, one way or another. 

[ted73104]

Therapy is definitely effective, especially if you have no idea about your inner psychology. Obviously some therapists are better than others, also there are like hundreds of schools of therapy/psychology, if you find the right therapist for you then that can be a life changer. Any amount of money is worth making that change!

[Elisabeth]

@Basman  Journaling can certainly be effective.
There's a youtube channel called "Crappy Childhood Fairy", I believe she's had better success with journaling than therapy.

However, there's something a journal won't give you, which is the experience of being with a person who's really attuned. Some believe this is the most important mechanism of how therapy works.

Why don't you try a lot of journaling with some therapy, just picking the topic which came up as most significant in your journalling sessions to work on with the therapist.

[Brandon Nankivell]

On 9/20/2024 at 10:05 AM, Ulax said:

Dan Mackler, former psychotherapist, on youtube used a lot of journalling to overcome their childhood trauma.

https://www.youtube.com/@dmackler58

I second Mackler - He has a book and video on self-therapy.