Transformation Tool #21 Diffusing Fear Through Journaling We‘ve explored various types of writing that will help you to transform your fear, but there is yet another one: journaling. You may be familiar with the concept of keeping a ―diary,‖ but journaling is slightly different. A diary is often used to record your life events, but a journal is more about your feelings regarding those events – especially the ―negative‖ feelings like fear, anger, grief, and so on. There are many different ways to journal, and we will explore some of them below. However, as with most of the techniques we have covered, there is plenty of room to personalize it to suit your own preferences. Let your creativity lead you as you explore this powerful process. Releasing the past. One of the most transformative methods of journaling is to explore the past events and experiences that left you feeling powerless or frightened – and may still be affecting your life today. For example, an incident of childhood sexual abuse may have created a strong fear response that flares up whenever you attempt to form an intimate relationship as an adult. Exploring the pain, guilt, shame, and anger relating to the sexual abuse can help greatly in purging those old emotions and finally starting the healing process. How to do it: Simply grab your journal and a pen and start writing your thoughts about the experience(s), how they made you feel when they happened, and how they still affect you now. If the experiences involved another person (like an abuser), you can write letters directly to them to voice your feelings, or you can simply write as if you were telling a story. The most difficult part of this process is that the old pain and fear you felt years ago can suddenly rise to the surface and threaten to overwhelm you again. If this happens, try one or more of the techniques we covered previously to regain control. However, the point is not to avoid feeling your feelings – but to process and purge them in healthy, constructive ways.
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