Reflecting on doing good

In our community and in our home, we set a challenge for ourselves to do good. Specifically our goal is to raise a large sum of money to support a cancer-focused charity that does work that directly impacts so many (details below). Here’s just a little of what have we learned so far (a summary version):

Giving feels good!

Whether it is giving time, money, outreach or a variety of other contributions, these efforts feel important, appreciated, and impactful. To illustrate, I’ve shared several notes our fundraising team lead received in response to our direct fundraising efforts. These notes, along with others we’ve received share sentiments about the important ways our efforts have touched others and also have the potential to make a significant difference to the world of many facing blood cancers.

Doing good begets doing good

The positive response to this work has certainly been encouraging and inspiring. The response from others and the feelings evoked from their responses have encouraged me to do more. It has motivated me to write this blog post and to think creatively about other ways I can help the team fundraise. One way I am doing so directly involves one journal I published in March 2020:

This journal directly ties into this theme of doing good. I wrote the journal for the purpose of benefiting those with cancer; Informed by many journaling workshops I had run, I wrote Reflections: A Journal Companion for those on the Cancer Journey to guide those on a cancer journey. But it was also published with the additional promise to directly share profits with cancer support organizations that directly address the emotional health needs of individuals affected by cancer.
I am proud to share that though March 11, 2022 I will be donating 100% of the sales of this journal ($18/ journal) to the Leukemia and Lymphoma Society to help support those impacted by blood cancers. All sales will be directly donated to support the Student of the Year team I am supporting as a team member. If you know someone who may benefit from this resource right now, please take a look or share this link.

You feel like you’re doing good on the inside

While outside feedback inspires and motivates, at the core of it, it’s what is happening on the inside that we’ll always carry with us into the future. It builds confidence that we can make a difference. It reminds us that our efforts matter. The gift of giving and doing good is one that stays with us. I look forward to seeing how these experiences (as well as taking the time to reflect on them) will lead to our continued growth.

The many benefits of journaling when you are going through something big

“There are uses to adversity, and they don’t reveal themselves until tested. Whether it’s serious illness, financial hardship, or the simple constraint of parents who speak limited English, difficulty can tap unexpected strengths.”

-U.S. Supreme Court Justice, Sonia Sotomayor

We all go through tough times or face challenging situations. In fact, we are all going through something “big” right now, the uncertainties of weathering a global pandemic and the associated implications and emotions.

Whatever it is that you face, the following statement is true: Journaling can guide you along this journey.

In fact, journaling can be one of the most useful tools to help you get through or help process something big that you’re going through. As a practicing psychologist, I’ve had the privilege of guiding people as they navigate many big challenges that they face. Some people note how they have relied on journaling to help guide them during this time, and we reflect on what they’ve gained from that experience. For those who aren’t already journaling, I encourage the practice of journaling help them continue to understand where they would like to go and how to get there, or to help them grow or feel better.

What are some of the benefits of journaling when you’re facing something big?

Benefits of journaling when you are going through something BIG:

• Journaling offers a safe place for emotional release, providing a space to  “get it out.”

• Journaling can help us get organized. It can help us plan and figure things out so that we can better make decisions for ourselves.

• Journaling lends itself to reflection, self-awareness and improved understanding of ourselves and making sense of patterns.

• Journaling results in a record- a record of our thoughts or our feelings or our experiences. We can then pull the wisdom from creating this record and apply it to anything in our lives or well-being.

All of these benefits are seen clearly when journaling is used to help guide someone through the journey of going through something big.

To illustrate:

The example I’ll highlight in this post is the impact of journaling while going through cancer. A large part of my private practice focuses in oncology. I help people adjust to and process how cancer has impacted their lives. A year ago, I created a workshop series for those who had been diagnosed with cancer to learn how to cultivate (or reconnect) with this practice, through learning skills and building community. The workshops have been a huge success and have been meaningful for both the participants and myself, and I have thought a lot about the lessons learned from participating in this series. Furthermore, because of these workshops, I have built upon the program materials I had created for the workshop and have published a journal for those who are at any point on the cancer journey, as patients, survivors, or caregivers. And if you’re interested in hearing more, I’ve explored this topic on a radio program, describing the role that journaling can play in one’s cancer journey.

I may not even have needed to write this blog post to convince you, but hopefully this has helped you see the tremendous value in journaling when you are going through something big!

If you are curious about the tools you see me holding in the photo below, here’s how you can obtain a copy of these just-published resources!

Reflections: A Journal Companion for the Cancer Journey

Self-Reflections: A Journal for Exploration and Growth

Happy journaling to all!

-Marni Amsellem, Ph.D.

Founder, Write. Reflect. Grow

And author of what I am holding!

Lessons learned from a journaling workshop

One way to navigate adventures and challenges is to record experiences, emotions, and reflections in a journal. 

In my clinical practice, many of my clients bring some insights from journaling into therapy, or they use journals to continue the work that they have started in therapy. The value of journaling as a therapeutic tool can not be overstated.

Many others, I’ve noticed, do not journal, but are curious about journaling. They want to understand what journaling really is, what it can do for them, and how to do it. This is exactly why I have created journaling workshops.

Spoiler: the workshops are a success.

Read on to hear what workshop attendees say about their experiences. I’m sharing what some workshop attendees have shared about participating in an evidence-based workshop series I’ve developed for individuals diagnosed with cancer. I have now run this three-part workshop series with three cohorts since March, 2019, at a community-based oncology setting.

The workshop, complete with exercises and homework, focuses on: 

• Emotional and physical health benefits of journaling

• Cultivating a journaling habits

• Identifying barriers and motivators for journaling to help sustain a journaling practice

My purpose in creating this workshop was to help individuals diagnosed with cancer process the emotional experience of cancer, record personal journeys, and connect with others. My objectives have been realized and expectations have been exceeded.

In their words, they will described some lessons learned in response to a few open-ended questions:

Were your goals met? How were they met or not met?

“My goal was to establish a regular journaling habit. I’m so busy that I put journaling off, but I do enjoy it and this class has helped.”

“My goals were met by using the tools and resources provided to ease my anxiety”

“My goal was to get started with journaling. I tend to keep my thoughts inside and want to leave some notes or thoughts for my family. I had a slow start but I’m getting there.”

“My goal was to try to write a journal about my feelings. I tried hard but I really need to work harder on this.”

“Journal prompts and gratitude focus allows for easy-to-recollect subject matter.”

“My goals were met by the content of the workshop”

“I feel that my goals were met. My confidence in my writing has grown.”

“My goals were exceeded. It was a great experience and I have new tools and processes to help me in the days ahead.”

“I gained insights about where I want to go and how I might accomplish that.”

“I wanted to learn the process of keeping a journal. Yes, goals were met and Dr. Amsellem did an excellent job waking and talking and listening to us throughout the process.”

The next question that attendees had responded to that I want to highlight is related to the unexpected benefits that they received from participation. Here is what they said, in their own words:

Were there unexpected benefits from attending the workshop?

“Sharing experiences and realizing that we all have our struggles.”

“To meet the people and hear some of their stories.”

“Just recognizing the effort it takes to ‘show up’.”

“I drew a positive attitude and emotions from others.”

“What came out of personal reflection, the creative process, and group interaction”

“That I actually want to journal. I was a bit apprehensive about that!”

“The support from the group” 

“I got to deal with some issues that surprised me and gained some insights on what really can work for me.”

“Learning what other cancer patients are currently dealing with and how they approach each day with a positive mindset.”

As suggested here, workshop outcomes are overwhelmingly positive. Most notably, every participant has completed the workshop with a greater sense of community and shared experience, and this happened because they had opened themselves up to the experience of trying something new.

I have recently shared a more thorough account of findings with oncology professionals and healers at an international conference. I have plans to continue this workshop in its current setting and to share it with an even larger audience in the future. Please do stay tuned! Also, I invite you to subscribe for updates so you’ll be in-the-know!

Marni Amsellem, Ph.D.

Founder, Write.Reflect.Grow.