This episode of the Huberman lab, discusses a journaling protocol that has been shown to improve mental and physical health.

As well as helping with depression and anxiety, the journaling protocol has been shown in a number of studies to help eleviate some associated physical symptoms, including muscle pain and tension that’s common with fibromylagia.

Here are some key insights from the video:

• The protocol is based on the work of James W. Pennebaker, a psychologist who has studied the effects of writing about traumatic experiences for over 30 years.
• Writing about trauma can lead to a number of positive benefits, including reduced symptoms of anxiety and depression, improved sleep, stronger immune system, reduced risk of autoimmune disorders, and improved memory and decision-making.
• Having said that, you can feel exhausted for a few hours, or more following a journaling session due to the emotions and trauma involved
  
• The protocol is as follows:
  • Write about a stressful or traumatic experience for 15-30 minutes. This will typically be the experience that can be described as the “worst time of your life” (so far).
  • Do this four times, either on consecutive days or with a week between each session.
  • Be honest and truthful in your writing but don’t worry about grammar, spelling etc.
  • Include facts about the experience, your emotions, and any links that come to mind.
• Huberman emphasizes that the protocol is not about changing the past, but about changing your relationship with the past. By writing about your experiences, you can gain a new perspective on them and reduce their negative impact on your life.

• The video/podcast also discusses the science that supports and informs the protocol. Andrew Huberman explains that writing about trauma can lead to changes in the brain that reduce, or at least change, activty that occurs in the prefrontal cortex, an area of the brain that is associated with stress and anxiety.

Here are some additional details from the podcast/video:

• This specific journaling protocol has been shown to be effective for people of all ages and backgrounds.
• The protocol can be used to address a wide range of stressful experiences, including trauma, grief, and loss.
• Don’t use the journaling as a substitute to professional help.

I don’t think this was mentioned in the video, but the book “The Body Keeps the Score” is related, in that it describes and details how trauma has a lasting impact on the body.

I have done 2 days of journaling – I felt pretty tired and emotional after the second session. I’m going to do the next session on Friday and hopefully the final session on Saturday.

Trauma Relief Exercises (TRE) and journaling can help.

There’s some interesting info in this paper – https://escholarship.org/uc/item/3j2162fq