Les 1
The Benefits And Types Of Journaling
In this section, participants learn the many benefits of journaling, including less stress and anxiety, a stronger immune system, better sleep, better problem-solving skills, greater creativity and more. This section also covers the many options for journals, including transactional writing, expressive and reflective journaling, gratitude journaling, humor and fiction journals and more.
Les 2
Thinking Traps (Challenging Unhelpful Thoughts)
In this section, we look at the basics of thinking traps from Cognitive Behavior Theory, such as absolute thinking, magnification and minimization, personalization, 'shoulding' and 'musting' and more. Participants are invited to experience reflective and expressive writing as a way of beginning to understand how thinking traps can affect their view of the world and how journaling can help us reframe our thoughts.
Les 3
The Basics Of Emotional Intelligence
In this section, participants learn the basics of emotional intelligence, what it is and why we need it. We take a brief look at the five major areas of EQ: Self-Perception, Self-Expression, Interpersonal Skills, Decision Making and Stress Management. We also explore stream of consciousness and automatic writing as a way of developing EQ.
Les 4
Journaling For Self-Reflection, Problem Solving, Creativity And Intuition
This section offers a brief recap of what we’ve already covered: the benefits of journaling, thinking traps and emotional intelligence. It then introduces the 4-chapter story of NED and how we can use fiction writing, positive writing and humor to see the silver lining of life’s lessons and work through challenges.
Les 5
A Necessary Evil (AKA NED): Chapter 1 (A Dark And Stormy Night) Fiction Story With Journaling Prompts
This section introduces fiction writing for greater wellbeing and creativity. After chapter 1, participants are given journaling prompts for finding the lesson in a challenging situation and identifying their own "necessary evils" for growth purposes in life.
STORY SUMMARY: Jillie Dodgson stumbles into her living room after the lights go out during a hurricane, only to find a strange demon in her living room, pouring himself a beverage. Comedy and confusion ensue as the demon, who she’s named Ned, tries to explain his unusual presence.
Les 6
Positive Psychology And Positive Writing
In this section we explore the ten emotions that make up happiness, and discuss the positive psychology concepts of upward spirals, positive resonance and positivity in context. Pariticipants are also given the option to try positive journaling or transactional writing.
Les 7
A Necessary Evil (AKA NED) Chapter 2 ($1.73) With Writing Prompts
In this next installment of a Necessary Evil, participants are asked to listen and then write (or illustrate) a story from their own life, turning it into fiction and blowing it out of proportion. The goal is to get an outside perspective and find the humor in life. It also encourages us to recognize when things are not always as big and bad as they seem (as we've discussed in the section on EQ).
STORY SUMMARY: Jillie arrives at work (eventually) only to find herself out of a job and with no money for the foreseeable future. Forced to take in a timid tenant named Miles, an environmental researcher new in town who needed a place to stay, Jillie has additional reasons to be cross with the mischief-causing demon, Ned.
Les 8
Finding The Humor And Humor Writing
In this section, we discuss some of the science-backed benefits of humor and humor writing, such as a healthier immune system, less stress, greater wellbeing and even greater cardio health. Participants are given several humor-writing prompts such as collecting humorous events from the day, writing a real-life situation with a humorous angle or even compiling their own cast of characters for an impromptu funny tale.
Les 9
A Necessary Evil (AKA NED) Chapter 3 (Reunion): With Journaling Prompts For Gratitude Writing
In this section, participants are encouraged to analyze the story and notice ways in which absolute thinking and thinking traps get in the way of our characters. Participants do not need to like or approve of the characters, but it should inspire thought. Next, participants are given the opportunity to practice gratitude writing and finding the positive in a seemingly negative situation.
STORY SUMMARY: Jillie Dodgson is forced to confront her over-bearing sister-in-law, thieving ex-boyfriend, oblivious brother and an unusual new tenant who happens to be allergic to her cat, Rufas. Meanwhile, Ned, the demon, tries to give Jillie some perspective on life.
Les 10
A Necessary Evil (AKA NED) Chapter 4 (Perspective): And Writing Prompts For Perspective Taking
In this final chapter of the audio story, our main character learns that not everything is as it seems. Here, participants are encouraged to explore through writing how they have had to do their own reality testing (from EQ) as well as see things from another person's perspective (developing empathy).
STORY SUMMARY: Jillie gains new perspective on the people and situations around her after her sister-in-law Shawna makes a confession, her roommate Miles offers her a job, and her friend Maxine offers insight about her ex-boyfriend, Darren.
Les 11
Course Summary And Wrap Up
In this section, we recap our course exploration, which included 11 course sections, 7 unique journaling activities and 8 journaling prompts. We reviewed thinking traps from cognitive behavior theory, emotional intelligence, and tools from positive psychology and discussed ways to incorporate journaling into our everyday experience.
