Technique

Description

Reflective writing

This involves simply documenting an event that occurred and sharing the emotional reactions that arose as a result. The practice often provides a safe space not only to release the emotions attached to the event but to reflect on both the positives and negatives of the experience, which helps to construct a more meaningful narrative.

Gratitude journaling

A well-studied practice that involves regular recording of 3-5 items or experiences that one is grateful/thankful for and appreciative/proud of. Positive effects, including reduced risk of mental health problems (eg, burnout) as well as increased resilience, happiness, and self-acceptance, are noted even with journaling for 15 minutes just 1-2 times per week.

Compassionate journaling

Enhances the benefits of reflective writing through integrating self-compassion (explored further in this chapter). The first step is reflecting on a situation that is weighing on one’s mind and exploring the emotions and factors involved without judgment. This is followed by acknowledging that others may have had similar experiences or that this experience may reflect being human, and then offering some kindness and understanding to the self (whether by using one’s own voice or that of a loved one or friend).

Compassionate letter writing

While similar to compassionate journaling, letter writing tends to focus more on a perceived flaw or inadequacy that may provoke shame or deeper pain. Individuals reflect on this with kindness, considering what a trusted or loved one would say about this trait, how others may share in the same struggle, and offer warm words to help cope with this or provide feedback to support further growth.