This Little Book Changed My Life

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This Little Book Changed My Life

This ONE little book has changed my life forever.

It's helped me process my past, deal with my anger, prevent and save my relationship from fights and lash outs, deal with my anxiety, help with my sleep problems and so much more.

I've had SO many breakthroughs on my healing journey, many of which are directly due to this little book. It's accelerated my healing, increased the love I have for myself, and processed so many difficult emotions in ways I never thought were possible.

So if you can learn how to harness the power of this little book, it will not only change your life but all those you love.

If you enjoy this video make sure to subscribe to our channel for more practical tools to help you move forward in healing!

To your recovery!
Brad

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Transcript

0:00  
This little book has changed my life forever. It's helped me process my past, deal with my anger, prevent and save my relationship from fights and lash outs, deal with my anxiety, help with my sleep problems and so much more. So if you can learn how to harness the power of this little book, it will not only change your life by changing the life of your loved ones, and everything else. And guess what?

0:24  
It's empty. So you guessed it. Today, we're talking about journaling and the power of journaling and why it's so important. Now, the thing is, most people, maybe overlook journaling, because it seems so simple. And a lot of people actually journal in less than ideal ways, things that don't really necessarily help them on the on the recovery journey. So today, I'm going to kind of demystify the process and make it simple. So you can get the most out of this, because this really is one of the most powerful tools that you can have and use on your recovery journey.

0:58  
And I do highly recommend that you get one of these little pocket journals where you can have your pen and a little bookmark ribbon. To really remove all of the kind of resistance to journaling, you want to make it as simple as possible, as easy as possible, and the most accessible as possible. And the cool part about this is it's about the same size of the phone. So there's really no excuse to not carry this around with you. And when you carry this around everywhere.

1:26  
You can pull it out whenever you need it, and it will, it'll save your life, it'll change your life forever. So in this video, I'm going to be walking you through seven different scenarios, where you should be pulling this out of your pocket out of your purse, or whatever, and writing down in it. And if you're able to do that, he will absolutely change your life, and really prevent a lot of the triggers that you experience.

1:48  
So let's go through the seven things right now. So the first thing here, the first time you want to use this journal and pull it out, is when you're angry, right. So when you start feeling heated, or you're just your blood starts to boil, or you start to feel, you know, okay, like I'm gonna have a fight with my partner, or whatever it is, I'm going to lash out, I'm going to get angry, you want to pull this out and start writing. And I can't tell you how many times this little journal has saved me from fights with my loved ones, and has just prevented so much pain. And not only myself but and in my loved ones and the guilt that comes after after you hurt your loved ones and get angry at them. So if you ever feel that anger, boiling up, just pull this up out of your pocket and start writing down.

2:35  
Honestly, honestly, what you feel. And that's a huge part about this is that when you deal with anger, specifically anger, you want to be honest, you want to allow yourself to express what you want to express to whatever person that angered you in the journal. And this is a harmless way you can still get all your anger out, you can still get all of those, everything you want to say, write it down on paper, and nobody gets hurt. And if you really want to say the things after you write it down, after you get it all out, you still have the option to you know, get it out or say, say your piece or whatever it is. But at the end of writing down all of your anger and everything that you're going through, you'll find that you get a much clearer perspective, you're able to think more clearly and act more clearly and make a better decision.

3:22  
And what you'll also find is that once you deal with anger, you'll find that that's a very, like surface level emotion. And when you start to dig below anger, you'll become aware of the pain. So that's the other benefit of doing this when you're angry is that you get all of the anger out. So you can then become aware and discover the pain underlying the anger. So you can start healing that in processing that. So that's the first time to use it is when you're angry, and that will save you so much pain, so much pain from yourself so much guilt from hurting the people around you. And I'm sure your partners and your loved ones will will thank you for it as well.

3:57  
Alright, so the second thing here is you want to use it when you're feeling overwhelmed, overwhelmed.

4:05  
So a lot of times with PTSD, or trauma, when you experienced that you have this very extreme overwhelmed feeling, it might just feel like your brain is full or like super foggy, or you just can't think straight because you have like you just have your your mind is just bouncing around to all these different things and you can't focus on anything. Whenever you feel that, again, you want to start writing things down. Because what one thing that journaling does is that it focuses you focuses you down, right, you can't write more than one letter at a time, one word at a time. So it forces your brain to focus down on one thing at a time. And when you're overwhelmed, you're in that exact opposite state you're in chaos when you're in overwhelm.

4:45  
You're in the chaos mode. And when you start journaling, it starts really bringing order to your mind bringing order to the chaos and helps you focus down onto the problem that you're currently facing and how to overcome it. Right so when I used to feel overwhelmed, like I used to think the whole world was crashing down around me, I used to think everything was falling apart. And honestly that my life was over, you know, like, I was swimming in all these negative thoughts. I was like, I don't know what to do, I'm so confused, I don't know how to help myself, whatever, whatever, whatever. Like, alright, I'm just going to pull this out, I'm just going to start writing, right. So I would just, I didn't know what I was gonna say, I didn't know what I was gonna say. Right.

5:22  
And that's a big piece about journaling, too, is like you don't know, you don't need to know what to say, when you start journaling, you just need to start the most important thing is to just pull it out and start writing. And this will honestly change your life. So pull it out, when you're angry, pull it out when you're overwhelmed. And the third thing is you want to do is pull out when you're feeling sad.

5:43  
And a big part, about kind of what I'm talking about today is just expressing emotions, right? expressing your emotion, so much of our emotions are just pent up and held down. So when we feel angry, or we feel overwhelmed, or feel sad, or feel anxious, or feel anything, we just push it down and push it down and push it down and push it down. We don't ever address it. So if you can first become aware of when you're angry, when you're overwhelmed when you're sad. That is the first the first battle you need to win.

6:12  
But then you need to also allow yourself to express that emotion. And a lot of times people have trouble expressing emotions or don't like I was talking to someone the other day, and they said, You know, I watched your video on expressing emotions, and I don't, I don't get it. I don't know how to do that. And one way to kind of help you or aid that in the process of expressing your emotions or validating your emotions or releasing your emotions is starting to journal them down. And that will just give it a validation being like, Okay, I'm dealing with this, I'm dealing with this in some way I'm addressing this sadness by writing down how sad I feel in the moment.

6:45  
So that's a big part of what goes into journaling, just allowing yourself to express what you need to express what your body needs to express. Because if you don't, if you hold those emotions in and never express them, they will eat you from the inside out. Most people don't want to deal with your emotions, their emotions, their painful emotions. I agree, I don't want to deal with my painful emotions either. But if you don't, they will destroy your life. And that's what PTSD is all about. Most people are like, I don't want to deal with my emotions, I don't want to talk with talk about my emotions, I don't want to do anything about my emotions, I just want to drive forward feel good, and not have to deal with that. And honestly, that's how I want to feel too, I don't want to deal with it. I don't.

7:25  
But you have to, if you don't deal with your emotions, it will destroy your life. And I'm sure most of you guys have experienced different events or scenarios in your life where like emotions got in the way and ruin something. So if you don't start dealing with the emotion, the emotion will consume you, it will consume you so you have to deal with it.

7:46  
And you eventually learned that all of these emotions, even though they kind of suck, are there to protect you, and are there to help you. So that's another process when you start journaling. When you start learning about yourself, you becoming a start becoming aware of yourself what you're feeling, you start to learn more about you. And that all of these parts that you think are bad or negative things about you are actually there to help you are actually there to protect you. And then you can start to bring more and more love to yourself. So

8:16  
again, you want to use journaling to express emotions. And a good rule of thumb is like when whenever you feel an emotion, just start writing it out, just start writing it out, don't get lost in your head, start writing it out on paper, and will bring clarity to everything. Alright, so the fourth time you want to start journaling or pull your journal is for problem solving.

8:42  
Now, I'm going to next week, I'm going to record a video on a much more in depth way on how to actually go about problem solving. Because really, when you when you think about it, and you really break recovery down, it's just a series of problems that you need to solve. That's all it is. Recovery is just problem solving. Because you're just going to face problem after problem after problem after problem. And you're going to have to solve it. And every single problem that you face has a solution, we just have to identify what it is. So if you're ever facing a problem in your life, whatever that problem might be, that problem could be a specific emotion, that problem could be something in relationship, that problem can be something you're having at work, anything that you know, like a challenge or anything that you're going through right now. journal about it, write it down, and then you get to look at it from a more objective view.

9:31  
Because usually what happens is we we face a problem in life, and it triggers the fight or flight response, we get anxious, we get stressed. And when you do that, when your brain gets into that state, you can't think clearly and that's part of the way that we're designed is like we're like when when we're in kind of fight or flight mode. We're in a mode where, you know, we think we're in danger or brain thinks we're in danger. So you know we have all of this all these elevated hormones and stress and things like that.

10:00  
And we're not designed to, you know, think of all the options or be calm or be slow. It's like no, we're worse, we're made to dial in on certain things in hyperfocus, and then not think clearly. So what you want to do in those moments, when you are facing a problem and you're getting feeling a little stress is you want to slow things down. And one way you can do that is, again, through journaling. When you start writing things down, writing down a problem, not only will it help you isolate the problem, but it'll help you think more clearly see more objectively, so you can make the right decision, and not make that decision based off of emotions, but based off of logic, because you can write down the problem that you are facing, and then you can read it back and then think it through more logically more objectively, because it's on paper.

10:48  
And you can, you can just analyze it in a different way from a different perspective. So whenever you face a problem, start writing in first, the first rule of thumb in problem solving, and problem solving is that you want to isolate the problem. So you just want to ask, the first thing you want to ask is, what's the problem? What's the problem? What's the problem? What's the problem? Because a lot of times, we don't even ask yourself, Okay, well, what's the problem that I'm trying to solve? So when you're facing a problem you want, you want to isolate the problem. And then you want to find the root cause of that problem and eliminate the root cause.

11:19  
Right? So ask yourself identify the problem, and then ask why why why, why why keep asking why, until you identify the root of the problem. And then once you have the root, you can start asking yourself, and fixing whatever is causing the problem in the first place. Because if you're not dealing with the root, regardless of what the problem is, if you're not dealing with the root, you're not going to fix the problem, right, you're only going to be dealing with the effects of the of the root, not the actual cause. So that's the fourth thing here is to use it for problem solving, it is so so powerful.

11:56  
Now the fifth thing here, right in black, is to use it for reflection, or prayer.  So another great thing is, is at the end of your day, or you know, whenever you go through something, and in like, again, you might feel overwhelmed or something else, it's really important to reflect on what you went through, not only to identify problems that need to be solved, but also to reflect on Hey, what did I do? Well, right, what are the things I did well, that I want to continue moving forward? What do I want to celebrate myself for in the past, and, and kind of just, you know, build myself up? What are my wins? What are the wins that I have.

12:42  
And when you can just in reflection, what I really mean by that is just like writing out what what you experienced that day, right? And then from there, you can you can start picking out the positive moments and be like, Oh, this, this is something that went well, or this is something that went well. And then you can start rewiring your brain to see success to see winning to see that, hey, I am making progress, I am getting better.

13:03  
So using journaling, for reflection, to pull out the positives, pull out the good things, pull out the wins the things that you are doing a great job that is so important because with trauma with PTSD, you are so hyper focused and wired for negativity because you've gone through something, or many things that were extremely painful and extremely negative. So your brain, excuse me, is wired, and almost super wired for the negative.

13:32  
So you need to make sure to spend that time searching out the positives, reflecting and identifying Okay, what did I do well, today, what did I What are the wins that had today? What can I celebrate for myself, and the most important things, it doesn't matter how big the win is, you just want to start looking for the wins. And I promise you you are winning every single day, you're just not realizing it or not giving yourself credit for that when so you need to reflect and look with intention.

14:01  
For what what, where you want and what you can celebrate yourself for and actually spending the time spending a few seconds just to close your eyes and be like, Hey, I did a good job today. Or I did a good job with that. Or I was in bed for a month and I got out of bed. That's a huge win for me. And winds are all in perspective, right? What a huge win for somebody might be totally different for somebody else. But it's important to look for those little wins throughout your day, reflect back and be like, Man, I got a bed today. You know, I got myself cleaned up, I cleaned my apartment, whatever it is. And like those are all wins. And you don't want to look for progress. That's what a lot of people do. Or you don't want to look for perfection. Most people look back and they're like, Oh, I wasn't perfect. So I'm basically terrible human being and and worthless, right? That's what a lot of people do is like, if I'm not perfect, then I'm worthless and that logic will just cause you a lot of pain. So what we want to do is say if I make progress, then I'm

15:00  
than I'm winning than I deserve to celebrate. So you want to start looking for progress, not perfection, right. And if you can shift your view on that, and celebrate yourself for progress, instead of celebrate only celebrating yourself for perfection, or being this ideal person, you'll start to gain that momentum back in your life. So you want to reflect back on your day, and identify What progress did I have that I can celebrate, celebrate myself for this past day, whatever it is.

15:28  
And the second part here is prayer. Now I included prayer because a lot of people do have that higher power or religion that they that they look up to. And that can be an incredibly, incredibly powerful force to use on recovery and healing, if you do it consistently, and a great way to do it, again, is journaling. So if you do believe in that higher power, or whatever else, a great way. I mean, prayer is great for a lot of people, but writing it down in a journal is, is very powerful as well because it helps you again, focus down, be more specific, be more in the present. And when you're more in the present more focused, you'll get a lot more out of it. So that was the fifth thing right here. reflection and prayer.

16:15  
The sixth thing is you want to and it would be great to make a habit of this six before bed, apologize for my my handwriting. So you want to start making a habit out of journaling, right before bed. And again, if you don't know what to journal, if you don't know what to say, just start writing how how you feel in that moment, or how you felt throughout that day, the emotions will start to pour out, you'll start to, you know, realize, Oh, I was angry here, I was overwhelmed here, I was sad at this point. And you'll just start getting those emotions out.

16:59  
And one really big reason why journaling is so important before bed, is because it allows you to get those emotions out before you fall asleep, right and what most people do, or what happens, what happens to most people is that when they go to sleep, they still have all of these pent up emotions. And then when they when they fall asleep, they go into this more relaxed state, and then the emotions start to come up. And that's why so many people have sleep problems is because of well, the cause is the unprocessed memories. But a big problem is because there's so many emotions that are just right at the surface that you know aren't dealt with before bed.

17:35  
So you can eliminate a lot of sleep problems if you just journal before bed, or when you wake up, journal, all of your emotions out everything that you're feeling until basically the emotions are exhausted, validated, released. And then you'll be able to fall asleep peacefully, peacefully again. So journaling right before bed is a great habit, it will get basically get everything all the chaos in your mind, out on paper out of your brain. So you don't have to worry about it, you don't have to think of it, you don't have to wake up in the middle of night and try to problem solve something or whatever it may be, because you already dealt with it before bed. So I would highly recommend that you start building the habit of journaling before bed because it will just get everything out of your head so you can sleep soundly.

18:22  
And sleep is so important. So important, not just for your energy during the day, but it's it also helps you it's the time where you your brain naturally processes. Memories. It's like when you're asleep in the REM sleep cycle. That's where your brain reconciles and processes, everything that you had throughout your day and any other kind of outstanding balances, traumas or anything else. So we want to optimize, optimize our sleep as much as possible. And a big part of that is getting everything out of your head. So it's not overwhelming you when you actually fall asleep so it doesn't wake you up in the middle of the night. So you want to journal before bed.

19:07  
And there's also another some other great things you can journal before bed are gratitudes wins for the day. So right before bed is a great, great time to reflect on your day and be like, Oh, this one well, this one. Well, this one well, I'm grateful for this. I have I had this one. So right before bed is a great place to to do that reflection on your day and to pull out those wins, pull out those things that you did well.

19:31  
And the seventh thing, and then you also fall fall asleep with a more grateful mindset, which will help you even more because your brain will start to process that and build that into your subconscious and more and more. So the seventh thing here is you want to journal in the morning.

19:56  
Like man, Brad, that's a lot of journaling. You're telling me to journal all the time. But basically, there are three times that you want to journal right? You want to journal before bed when you wake up. And anytime throughout the day where you are feeling a strong emotion that you feel needs to get out in the journal. So it might seem like a lot in the beginning. But once you start building this into your habit and building this into your routine, it's not going to be that bad, it's not gonna be that hard. And the benefits of actually doing this are going to vastly outweigh any kind of negative of actually having to do the work.

20:26  
So you also want to journal in the morning, and when you journal in the morning, it's more about preparing you for the day, right? So it's not so much about like writing down emotions. And of course, you can do that, if you're if you wake up. And a lot of people do this, if you wake up in a state of anxiety or fear or whatever, writing that writing that down and working through that in the morning can help you get a much more peaceful and relaxed rest of your day. So that's actually a very good practice to do.

20:53  
But it's also great in the morning to kind of pump you up and get you revved up for the day. So writing down affirmations, writing down goals, writing down things you want to achieve for that day, can help keep your brain or focus your brain in the right direction right from the start. And if you are, if you the way that you direct your brain in the morning is likely the way the rest of your day goes. So if you can direct your brain to go in a positive, supportive direction in the morning, you're that much more likely to continue that momentum through the rest of your day. So that's why it's important in the morning.

21:27  
And we want to keep that focus on positive things that are like goals, affirmations, things that are good about you gratitudes, any of that stuff is great are great things to journal in the morning, or just remind yourself of in the morning. And of course, like I said, if you experience anxiety in the morning, that's another really great thing to do is just write it all out. Because if you can get that out in the morning, you won't be carrying it up carrying it with you for the rest of your day. So what I have for you is like buy one of these little journals buy a little journal like this where it has the pen attached to it. So you don't have to be searching for a pen. And it has the little bookmark for it. So you don't have to be searching for your, your your place by this or buy a few of them.

22:10  
And carry one around with you everywhere you go. carry it around everywhere. And whenever you feel an emotion pull this out and just start writing it will absolutely absolutely change your life. So go take action on this right now go to Amazon, buy one of these things, go go to the whatever store down the road and buy one of these things. And it will change your life. There's no excuse to not do this. Because this is literally the size of a phone and you carry your phone around everywhere you go. So if you can carry your phone around, everywhere you go, you can carry around something that will change your life, help you relationships, help your sleep.

22:47  
Do it do it, okay, just do it. It will change your life and I like to just do it, just do it. It'll change your life. So I hope you found that this video is valuable. This little tool like this was life literally life changing for me. And that's why I made a whole video about this because it literally changed my life and helped me process my emotions and become aware of my emotions on a whole new level that I was never able to do before. But it came down to the discipline of journaling and journaling consistently when those emotions came up.

23:20  
So get this and if you enjoyed this video make sure to hit that like button, hit subscribe and that bell button and I'll see you in the next video.

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