Category: Self-care

How to Journal and the Benefits of Journaling

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Journaling is a practice that has been around for centuries and has been used by many individuals as a way to reflect, plan, and process their thoughts and emotions. Writing down your thoughts and experiences in a journal can be a therapeutic and enlightening experience that can lead to a number of benefits. I have been journaling for as long as I can remember. It all started with my tiny daily diaries when I was about 10 years old. I often recommend journaling to my clients as a way to help them process and move forward with issues they are struggling with. In this article, we will explore how to journal and the many benefits that can come from incorporating this practice into your daily routine.

How to Journal

The beauty of journaling is that there is no right or wrong way to do it. Journaling can take many different forms, and it’s up to you to decide what works best for you. Some people prefer to write in a physical notebook or journal, while others prefer to use a digital platform. Our mobile phones have a “Notes” feature that many of us use to record our thoughts, feelings, and other ideas as they come to us. There are also different types of journaling, including daily journaling, gratitude journaling, and goal-setting journaling.

To get started with journaling, simply set aside some time each day to reflect and write down your thoughts. Some people find it helpful to write in the morning as a way to start their day, while others prefer to journal at night as a way to wind down and reflect on the day’s events. You can also choose to write in your journal as often as you like, whether that’s daily, weekly, or on an as-needed basis.

When you sit down to journal, it’s important to be open and honest with yourself. Write down whatever comes to mind, without judgment or criticism. Remember that your journal is a safe space where you can express yourself freely and without fear of judgment. Don’t worry about grammar or spelling. Just let the ideas flow from your head and heart to paper or keyboard. If your writing contains sensitive and private information ensure you can maintain privacy and keep your writing safely stored away from the eyes of others.

The Benefits of Journaling

1.Reduces Stress and Anxiety

One of the biggest benefits of journaling is that it can help to reduce stress and anxiety. By writing down your thoughts and emotions, you can process and release them in a healthy way. This can help to reduce the physical and emotional symptoms of stress and anxiety, such as headaches, fatigue, and mood swings. You may discover something you never realized you were concerned about before providing insight into how you can reduce your feelings of stress and worry. Expressing yourself on paper (or via a digital platform) may help you discover hidden or buried feelings. This gives you an opportunity to release whatever it is that you are holding on to.

2. Improves Mental Health

Journaling has been shown to be an effective tool in improving mental health. Studies have found that journaling can help to improve mood, reduce symptoms of depression, and increase self-awareness. By writing down your thoughts and feelings, you can gain a better understanding of yourself and your emotions. You can get to know yourself in a way you never did before by letting your thoughts flow freely without judgement. Negative self-talk may be expressed outwardly and this gives you an opportunity to challenge these negative thoughts and turn it around.

3. Increases Creativity

Journaling can also be a great way to boost creativity. By giving yourself the space to write freely, without judgment or criticism, you can tap into your inner creativity and come up with new ideas and solutions.

4. Enhances Memory and Learning

Writing down your thoughts and experiences in a journal can also help to enhance your memory and learning. By reflecting on your experiences and writing down what you’ve learned, you can better internalize and remember the information.

5. Helps with Goal-Setting

Journaling can be a helpful tool in goal-setting. By writing down your goals and tracking your progress, you can hold yourself accountable and stay motivated to achieve your goals.

6. Helps Shift a Negative Pessimistic Outlook

Writing down things you are grateful for can help shift a negative thinking pattern. I often recommend a Joy Journal or Gratitude Journal to my clients. Whenever we are feeling trapped in a negative-thinking cycle, it is often helpful to focus on the things we are grateful for. Write down at least three things that bring you joy or things you are grateful for on a daily basis. It could be in the beginning of the day or at the end of the day. The simple things count too! For example, “I am grateful for my pillow.” Or, “I appreciate my partner for all they do.” Within a few days this habit will help improve your negative attitude.

In conclusion, journaling is a powerful tool that can help to improve your mental and emotional well-being. By taking the time to reflect and write down your thoughts and experiences, you can reduce stress and anxiety, improve your mood, boost creativity, enhance memory and learning, and achieve your goals. So why not give journaling a try and see how it can benefit you?

Angela G. Gentile, MSW, RSW

Written with the help of ChatGPT

More information on How to Start a Journaling Practice from Psychology Today.

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Gut Issues? Try FODZYME – Because Food Shouldn’t Hurt

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Angela G. Gentile, MSW, RSW

Stressed Out? Consider Counselling and Speak to a Therapist

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Stress is a normal part of life and can be caused by a wide range of factors such as work, relationships, financial problems, aging, caregiving, and health issues. While some level of stress can be helpful in motivating people to take action and find solutions, chronic stress can have a negative impact on a person’s mental and physical health.

People may seek counselling for stress because it provides a safe and supportive environment to explore and understand their thoughts, feelings, and behaviours related to stress. A therapist can help individuals identify the root cause of their stress, develop coping strategies to manage it, and learn relaxation techniques to reduce symptoms of stress.

Therapy can also provide an opportunity for people to process their experiences, address past traumas or negative life events that may be contributing to their stress levels, and develop a better understanding of their emotions and thoughts.

In addition, counselling can also help individuals with stress-related conditions such as anxiety, depression, and burnout. By working with a therapist, people can gain a deeper understanding of their patterns of behavior and thought, and develop a more holistic approach to managing stress.

Overall, therapy for stress can provide people with the tools and support they need to manage and reduce stress levels, and improve their overall mental and physical well-being.

Check out my Psychology Today profile for up-to-date information on my counselling services.

Angela G. Gentile, MSW, RSW

Made with the help of ChatGPT.

Dry January – Resetting My Relationship with Alcohol

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In January of 2023, I decided to go for a month without drinking alcohol. There are many reasons why people decide to go “dry” for a month at any time of the year, but I decided to start my non-alcoholic journey on January 2nd. Some may say I cheated, but I had intentionally decided my last drink was going to be on New Year’s Day. January and February, the “Dry-uary” months, are a great time to take a hiatus from poisoning our bodies with alcohol. Whether it’s going cold turkey or cutting back, any time we intentionally reduce our liquor consumption is good.

Dry January: An entire month where one abstains from drinking alcohol.

My experience was a very positive one. I had decided to take a break as I was noticing since the Covid pandemic lockdowns I was drinking more out of habit. I didn’t like how it made me feel – which was a tired feeling. It also made me want to snack more. I had developed a habit and association between alcohol and snacking on chips or cheese and crackers. The saying, “It’s five o’clock somewhere” became a daily joke.

I found myself being less productive and I wanted a reboot. As Alberta blogger Justine Celina (justinecelina.com) said back in 2021, one of her main goals for the new year was to develop a routine that supports her well-being and ditch some of the unhealthy, pandemic-induced habits she had developed. Dry January was one of the ways she was able to work on her relationship with alcohol. Her article was inspiring.

The 30 days without alcohol was surprisingly easy for me to do. When I went out to a restaurant, I told the server I was doing a Dry January, and he brought me a delicious and refreshing “mocktail.”

Much to my surprise, during the month of January, there was a big announcement from the Canadian Centre on Substance Use and Addiction, funded by Health Canada, providing guidance that consuming more than two drinks per week constituted a moderate health risk due to evidence linking alcohol to cancer. What timing! This gave me even more reason to cut back on my drinking.

Self-Care 101 – Commit to a Sober Month and Reboot Your Relationship with Alcohol

I found a “Dry January 2023” Facebook Group managed by Mari Wuellner and Molly Fitterer, hosts of “Don’t Take It From Us” podcast, and they had some great prompts to get us sharing about our experiences. There were about 266 members in the group. At the end there were about a dozen women who were commenting that we were very thankful to Mari and Molly for creating and managing the group. Listen to their podcast on Dry January (language and mature content warning!) – https://podcasts.apple.com/ca/podcast/10-dry-january-against-our-better-judgment-a-31-day/id1652379998?i=1000590605166

I could totally relate to Justine Celina’s comment, “Ditching alcohol reminded me just how focused and productive I can be, and how effectively I can manage my time!” (https://www.justinecelina.com/my-dry-january-experience/)

I am glad I chose to start this new year on the right path. It was easy to do, especially after all the holiday festivities of dining, snacking, and drinking. Lots of people make a pact with themselves to do a reboot whether it be a New Year’s resolution or just a commitment to live the happiest and healthiest life possible in the wake of a new year. I am glad I was successful in my mission.

After this experience of being alcohol-free for a month, I am happy to say I have found myself again! I have more energy and started exercising again. I feel more productive. I feel like I am in control. Self-care is so important to me and alcohol was getting in the way. Plus, I can only guess how much money I am saving. Dining out certainly costs a lot less when there are no alcoholic drinks on the bill!

I am not sure when my next drink will be, but I sure won’t be drinking as often as I was. I feel much better having a bubbly drink made with my new SodaStream (I bought it on January 8) or a nice herbal tea. Sometimes I indulge in a Pepsi! I am also looking forward to checking out the new Sobr Market non-alcoholic beverage store in Winnipeg (thesobrmarket.com).

If you are thinking about doing a “dry month,” I would highly recommend it. It’s a great way to reset your relationship with alcohol and to put yourself first. And you may be pleasantly surprised!

Angela G. Gentile, MSW, RSW

Dry January – A Month Without Alcohol

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Dry January is an annual event in which people choose to abstain from alcohol for the month of January. The campaign, which originated in the United Kingdom, encourages participants to give their bodies a break from alcohol and to reflect on their relationship with drinking.

The health benefits of abstaining from alcohol for a month are well-documented. Alcohol is a major contributor to liver disease, and giving the liver a break can help to reduce the risk of developing these conditions. Abstaining from alcohol can also improve sleep quality and help promote weight loss. It can help save money. Additionally, taking a break from drinking can help to improve mental clarity and reduce stress.

Participating in Dry January can also be an opportunity for individuals to reflect on their relationship with alcohol. Many people use alcohol as a way to cope with stress, anxiety, and other emotional issues, but this can lead to a cycle of dependence that can be difficult to break. By abstaining from alcohol for a month, individuals can gain a new perspective on their drinking habits and determine if they need to make changes to their relationship with alcohol.

However, it is worth mentioning that for people with certain medical conditions, history of alcohol use disorder or those who are recovering from addiction, the decision to take part in Dry January should be discussed with a healthcare professional.

In addition to the personal benefits, Dry January also serves as a way to raise awareness about the negative effects of alcohol on health and society. The campaign encourages people to think critically about alcohol and its role in their lives, which can lead to long-term changes in attitudes and behaviors.

Overall, Dry January provides an opportunity for individuals to improve their health, reflect on their relationship with alcohol, and raise awareness about the negative effects of alcohol. It’s an annual tradition that allows people to start the new year with a healthier lifestyle and a new perspective on drinking habits.

I have decided to take a break from drinking alcohol for the month of January in the year 2023, starting on the 2nd. I know a few others who are on this journey with me. I consider it a reboot or reset of sorts. I am already well into the experience and I am reaping the benefits. I will report back in more detail when my 31 “dry” days are behind me.

You can start at any time. Who else wants to give it a go?

Angela G. Gentile, MSW, RSW

Written with the help of ChatGPT, chat.openai.com. 

The Magic Wand – A Brainspotting Therapy Session

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I would like to tell you about my recent therapy experience. I believe in order to be a good therapist, one should be seeking therapy as needed to deal with their own issues. Even the best therapists need a therapist occasionally! To optimize my emotional and psychological health, I occasionally seek outside help. With this in mind, I saw Clinical Social Worker Ruth B.Z. Thomson of Winnipeg, Manitoba, for a therapy session. She used a therapy technique called “Brainspotting” (BSP) which was new to me and which I was very curious about. 

“Brainspotting is a powerful, focused treatment method that works by identifying, processing, and releasing core neurophysiological sources of emotional/body, pain, trauma, disassociation, and a variety of other challenging symptoms. Brainspotting is a simultaneous form of diagnosis and treatment, enhanced with bilateral sound, which is deep, direct, and powerful, yet focused and containing.”

David Grand, Phd, Brainspotting Developer and Trainer

By the way, bi-lateral and BIO-lateral are two different things. It sounds confusing, but here is a way to explain the difference. Also, there is a link between brainspotting and EMDR therapy (Eye Movement Desensitization Reprocessing).

After filling out forms and consenting to treatment I entered Ruth’s beautifully decorated and comfortable office. She said I could choose any chair to sit on. There were about six chairs. I scanned the room, chose a chair, sat down, and got comfortable. I rearranged the cushions and used a little step stool. She sat across from me. She told me after a brief talking session, I would be listening to music with headphones, and she would use a wand for me to look at and focus on. The wand looked like one of those telescopic back scratchers and it had a dark blue handle.

We chatted for a bit to discuss my issues and then she told me we were going to get started with the brainspotting treatment. She passed me the headphones and made sure I could hear the music in both ears. It was not too loud as she also wanted me to be able to hear her. She said she was going to be watching me and I was to focus on my physical and emotional responses related to the issues I had presented to her with. 

The music she chose for me is called “bilateral” and it’s not exactly music. It was calming peaceful sounds such as chimes, waves, and birds chirping. The sounds alternated between the left and right ears. 

The music was very relaxing and calming. I noticed a yellow “glow” around the wand. (It almost looked like a magic wand!) Ruth held the wand to the left of her, almost at an outstretched arm’s reach, at eye level and I stared at it. She moved the wand slowly and watched my physical reaction. Sometimes I blinked more or fidgeted or took deep breaths. She also watched my facial expressions. 

After a few minutes she moved the wand and asked me to follow it. She moved it to the right of her body. It was about eye level. Very slowly and methodically she would move the wand up or down all the while watching my reaction. 

She asked me what I was feeling and thinking. I shared my thoughts, then she took the wand and moved it back to her right side. 

The music was very calming. I processed some feelings and thoughts. At one point I felt mad, and this was a bit of a revelation. This was good!

She then had me talk it out some more until I was done with my observations and feelings about the issue at hand. 

Then Ruth had me close my eyes and brought the wand closer to me. She had me open my eyes and I followed the wand, and she brought it back to her right then circled downward and back up closer to me. She repeated this closeup – back to the right – downward swoop movement in a fluid moderately paced motion about 4-5 times. It was like drawing a sideways “D” in the air with the wand. We then paused for a bit. 

Photo by Laura Stanley on Pexels.com

She then had me do a relaxing visualization. I found myself on a hammock in Hawaii! All the while the bilateral music played quietly in my ears, alternating between left and right.

After the guided imagery was over, she had me take off my headphones. There was a long pause as we sat in silence. She then asked me for my thoughts. 

I told her I like analogies to explain things when I can’t quite put my feelings and thoughts into words. I told her it felt like I was put into a long, dark tunnel and now I’ve come out of the tunnel and I’m not quite sure where I am. I’m looking around, but I’m not quite sure what just happened and where I ended up. It feels good though. I told her I think it’s going to take me a little while to process what just happened. She agreed and said that it will take a few days for the neural pathways to change. She told me to drink lots of water and gave me a couple pages to read on brainspotting.

As promised, she emailed me this link as an example of bilateral music – 1 HR Bilateral Music Therapy – Relieve Stress, Anxiety, PTSD, Nervousness – EMDR, Brainspotting (best heard with headphones). 

I am hopeful that this treatment will help me with my issue, and I could already tell just a couple hours later that I was already feeling some benefit. 

For more information on brainspotting check out David Grand’s book, Brainspotting: The Revolutionary New Therapy for Rapid and Effective Change.

Angela G. Gentile, MSW, RSW

Energy Healing – A Metaphysical Experience

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Priscilla (L) and I in the treatment room at Just for Today Reiki

I went to my first official Reiki session and it was fabulous! The experience left me feeling more happy, settled, and confident, right down to my soul. Priscilla Robert, certified Medium, Reiki Master, Crystal Therapy Practitioner, delighted and thrilled me in a one hour Reiki session.

Just for Today Reiki

Priscilla practices out the the “Just for Today Reiki and Holistic Services” clinic at 806 Osborne Street in Winnipeg, Manitoba. Once I found the place, I had a little trouble finding parking. I found a free parking spot on Clare Avenue, which was nearby.

The door was open when I arrived. To the right was a small reception desk with lots of interesting items for sale. The sign painted on the wall, “Just for Today”, set the mood. The sign reads: “Just for Today. I will not be angry. I will not worry. I will be grateful. I will do my work honestly. I will be kind to every living thin.”

The second thing I noticed was the smell of burning incense. I am not sure what the fragrance was, but it was pleasant. Not too overwhelming. I hadn’t smelled incense for years, so that was a real treat!

Priscilla greeted me and she was getting the treatment room ready (there are two). I told her a little about what I was dealing with and what kind of help I was looking for. She explained to me that she was going to do a combined treatment, depending on what she felt was needed. There could be a combination of mediumship (spirits, both past and present, around me that have messages for me), Reiki (energy healing), Crystal Therapy, and Chakra balancing. She may be touching my head, but most likely no other body parts would be physically touched. She added that in terms of mediumship, sometimes she sees more than others, so it will all depend on how things go.

The clinic room was warm and had dimmed lights and some candles burning. There was some pleasant, relaxing, instrumental music playing. The volume was very low. She showed me the massage table and said I would be laying on my back. There was a pillow for my head, and one for under my knees. There were sheets and a weighted blanket. The eye pillow would also be used, as she pointed out.

Priscilla said she would leave me for a minute or two, and asked me to get comfortable on the bed. I have had many massages over the years so I had to remember to lay on my back, not my front, as would be required if I was getting a massage. The weighted blanket was a nice touch. I felt safe and secure.

Priscilla came back shortly after and put the eye pillow on me then started the treatment. She walked me through every step of the way. She started with a pendulum, and said she was checking my chakras. If the pendulum went in a circle, that meant my chakras were good.

A big portion of our time together was her use of her gift of mediumship. There were many special messages passed along to me from people who I had been in contact over the years. It was very emotional, touching, enlightening, and sometimes it brought a tear to my eye. There was even a discussion about fairies!

The crystals were also used. There was mention that I should put a big piece of rose quartz near my bedside. I just happened to have purchased a piece of rose quartz so that was perfect advice!

The Reiki portion of the session was very short. She did not touch me, but placed her hands just above my body. I have taken Reiki Level 1 so I understand how this type of energy treatment helps promote balance and healing.

I left with many good words of advice and a clear focus on what I needed to do. I felt enlightened.

Priscilla works with all people including those who have a history of trauma. She said many people who have trauma tend to hold it in their stomachs and a few sessions with her can help heal that trauma. Priscilla is currently accepting new clients.

If you are at all interested in learning more about energy healing, or if you are curious and want to give it a try, I would highly recommend Priscilla Robert. Her bio can be found at ReikiToday.ca. Follow Just for Today Reiki on Facebook. She has a new crystal shop called, “Crystals and Beyond” here in Winnipeg. Contact Priscilla to book an appointment or to find out more about how she can help you.

Angela G. Gentile, MSW, RSW

A One-Month-Old Retiree’s Perspective

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Grand Beach, Manitoba

Angela G. Gentile, MSW, RSW

My official last day of “work” was on Monday, June 7, 2021. I am reflecting on my last month as a new retiree and I wanted to share my thoughts with you. Most of my thoughts are good ones, so if you are into that sort of thing, you may enjoy what I have to say.

I had read in many places that it is good to retire with “a plan.” Instead of retiring FROM something, you should know what you are retiring TO. My plan for the three months following retirement was to rest, reflect and rejuvenate. One month into it, and I think I am accomplishing that. What I am going to do in the fall has not yet been determined.

Being newly retired after working in various social work positions feels like being on vacation. I felt the immediate sense of pressure, burnout, and overwhelm lift in the first couple of days of my retirement. I started feeling like “me” again. I was sleeping better (and longer), looking after myself, and enjoying the FREEDOM of not having any pressing plans or demands on my time and energy. Getting back to making myself a priority included serious and fun stuff, like:

  • colouring my hair blue, then purple
  • painting my finger nails and toe nails
  • reading/listening to books
  • started a “Diamond Art” project
  • saying “No” to some opportunities and commitments to honour my time of reflection and rest
  • shopping for new non-work clothes, shoes, and other fun things
  • getting a three-month yoga membership and doing yoga three times weekly
  • catching up with my friends and talking with them on the phone or FaceTime
  • going for walks
  • enjoying my backyard and my flower garden

The other things I have enjoyed is our camping trips with our travel trailer to two of our provincial parks. We went to Spruce Woods and Grand Beach. Although the temperature was around 30 degrees celsius, we made the beset of it!

Now that I have reconnected with myself and my husband (on our camping trips for sure!) my mind and heart are now starting to think about what I want to do with my time starting in the fall. As my energy and passion starts to return, I feel that the sky is the limit on what I can do. I am open to new opportunities, but I don’t want to overwhelm myself just yet.

I have taken my mom’s advice and have written a list of things I want to do each day. Getting a routine and building some structure to my day is helping. (And if I don’t get to it one day, I can carry it over to the next day!)

The biggest surprise so far is how fast the days fly by. I would have thought the days would drag on, but that is not the case for me! This is a reminder to make sure I am intentional with how I spend my time, for fear of “wasting” my life away. No other negatives have been experienced thus far.

I asked my doctor, “What advice would you give me, as a newly retired person?” She said, “Stay active.” I will definitely take her advice seriously.

I am still waiting on my retirement pension papers to arrive. It’s weird not having an income. Hopefully that will get sorted out soon.

No one has asked me (yet) “How’s retirement?” If someone asked me, I would say, “Great!” It still feels like a vacation to me – which is a good thing. How long will this feeling last? Only time will tell. I’ve never been retired before, so this is all new and exciting in it’s own way.

The Ten Dimensions of Wellness from an Aging Well Perspective (Podcast)

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https://www.brainshape.ca/podcast/flourish-or-fade-angela-g-gentile

Have a listen to my interview with Dr. Andrea Wilkinson on the BrainShape Podcast, “Flourish or Fade with Angela Gentile.” Episode #121.

It was fun being a guest for the second time with Dr. Andrea. My book, Flourish or Fade: A guide to total well-being for women at midlife and beyond is available on Amazon. For more information on Dr. Andrea, please check out her website, https://www.brainshape.ca/ I hope you enjoy the interview!

Angela G. Gentile, MSW, RSW