Archive for the 'cathartic writing' Category

The Spiritual Experience of Eating

After the holidays many of us are complaining that we ate too much and not only did we eat too much, but too much of the wrong things.

I often suggest food journaling to ascertain the circumstances under which we eat. It has worked for me before and it can be very revealing. Sometimes we eat unconsciously and do not even know we are doing it!

If you decide to food journal and notice that you are eating too much and/or too often there is something else you can try. In the recent issue of The Soul/Body Connection, there was a great article, “How to Make Every Bite a Spiritual Experience” by Jean L. Kristeller, PhD. The exercises in the article were once shared with me at a seminar discussing the healing power of writing.

The idea is that journaling in combination with mindfulness while eating can make for a delicious experience. The article discusses how we can bring joy and balance back into our relationship with food. It is mostly about slowing down and savoring each bite. If you take time to watch slim individuals in restaurants eat, you will note, in general, how slow they eat and how many times they chew each piece of food. Another thing they do is that they often leave something on the plate and do not finish everything.

The author calls her approach the Mindfulness-Based Eating Awareness Training and she says that it does cut down on binging. She discusses a few meditations around eating, but the first one is called, “The Experience of Hunger.” In this meditation, she suggests shortly before a meal and for one minute, to stop and focus your attention on your breath, in the same way you might in a normal meditation practice. She then suggests you rate your hunger on a scale of 1 to 7 (7 the hungriest). The idea is to identify if you really need to eat or is it emotional or impulsive eating which is driving you to the food. Then you should think about how you will handle the foods and while eating, stop every few minutes to reassess your hunger and see if it is increasing or decreasing.

Food addiction is an increasing problem in the United States. In my forthcoming collection, Writers on the Edge: 22 Writers Speak About Addiction and Dependency, Margaret Bullitt-Jonas does a fine job sharing her own journey in her essay, “Putting Down the Duck,” which is an excerpt of her memoir, Holy Hunger: A Memoir of Desire.

Writers and Their Dark Places

When I was ten years old my grandmother and caretaker committed suicide in her bedroom beside mine. It was Labor Day weekend and I knocked on her bedroom door to see if I could swim in a friend’s pool. With a child’s intuition, I knew something was seriously wrong and phoned my mother at work. Within minutes, an ambulance arrived at the front door. They took my grandmother away on a stretcher and I never saw her again. The emotions and visuals from that experience left me with an indelible wound which writing helped me heal.

It was the 1960s, a time when children were not typically welcome at funerals. Instead, my mother bought me a gold-embossed Khalil Gibran journal with sayings on the top of each page. She left me with a babysitter and told me to write down my feelings on the pages of my new journal.

To read more … check out my blog post in THE HUFFINGTON POST..

http://www.huffingtonpost.com/diana-m-raab/writers-and-their-dark-pl_b_994138.html


Have a good week !

Namaste,
Diana

Decisions, Decisions, Decisions

I often tell my students that if they are encountering turbulent times or having difficulty making a decision, whether it is large or small, they should use their journal to help figure out their answers. No doubt, some decisions are easier to make than others. Writing in your journal can help you make decisions by identifying the potential risks and gains of a situation. Journaling can help you come to grips with what is really going on. Writing empowers us.

In a recent article in U.S. News & World Report (special edition: Secrets of Your Brain) there was an excerpt from a new book called, One Second-Thought: Outsmarting Your Minds’ Hard-Wired Habits by Wray Herbert. The author discusses the concept of heuristics which refers to the experience-based techniques which help us make decisions. He discusses how over time humans have evolved these cognitive rules of thumb. Heuristics can help us efficiently navigate the many choices we are faced with every day. The author postulates that even though heuristics comes in handy, they are at times imperfect and irrational. Sometimes using heuristics can be a trap because we might become lazy and not think through certain decisions.

The author discusses the various types of heuristics, including: the familiarity heuristic, default heuristic and the acceptance heuristic. The familiarity heuristic is a result of habit and experience and it is almost automatic. The default heuristic refers to us having a powerful bias for sticking with a decision we have once made. In other words, we don’t want to rock the boat. It’s the safe, stay-the-course impulse which, in the past has provided good results. Constant switching back and forth about what to do, can be perilous, in regard to all decisions including financial and romantic. As a result we have become adverse to hopping around. The acceptance heuristic illustrates our overpowering tendency to make choices which others approve of. It’s about being safe and feeling a sense of belonging to society. This is connected to the idea of group dynamics.

Many studies have been done on the subject of decision-making. While some people have difficulty making decisions and are scared about the possibility of making the wrong decision, others find the task of making a decision quite easy.

My readings taught me that those with the following traits, tend to make easier and more efficient decisions:

1. good self-esteem
2. honesty with oneself
3. loving oneself
4. having courage

One of the best ways to make a personal decision is through self-talk and one of the best ways to do this is through the practice of regular journaling.

“Once you make a decision, says Emerson, “the universe conspires to make it happen.”

Double Whammy Weekend – New Frontiers

This past weekend was a double whammy wonderful one for me—Saturday was my birthday and Sunday, Mother’s Day. As someone who embraces the celebration of life, I took full advantage of my lot, even though my kids—Rachel, Regine and Josh—sadly all live on the east coast. I felt their love across the miles. Next year I vow for us to somehow be together, at least for one of these festivities, preferably Mother’s Day.

My husband now calls me Heinz 57. It has many different flavors and there are days when I feel like this as I have so many interests. One interest which I will address this year is my lifelong fascination with psychology, what makes us do the things we do and how the human mind works. Perhaps this fascination began on the streets of Paris where I would sit in cafes for hours as a child with my grandfather people-watching. This pastime of course also lead to my passion for writing.

So this summer I will merge my fascination with people, writing and psychology into one big study. I was just accepted into a PhD Program in Transpersonal Psychology at the Institute of Transpersonal Psychology in Palo Alto.

http://www.itp.edu

Transpersonal Psychology is the branch of psychology which deals with the spiritual aspects of the human experience and studies a person’s highest potential through his/her peak and mystical experiences. I believe that this is the new wave of psychology and the psychology of the future. This branch of psychology involves transcending the physical world and realizations through a person’s individual intuition. Writers such as Whitman, Emerson and Thoreau were all students and advocates of transcendentalism.

I am hoping that my work in this field will put me in even closer touch with the human psyche.

Many of my forthcoming blog discussions will be on the merging of literary arts and the psychological aspects of the world we live in. Please excuse any excessive psychobabble and feel free to comment on anything I say. This is an open invitation to all of my readers.

Next week I will discuss the New Psychoanalysis in more detail.

Enjoy your week!

Happy “Ditch New Year’s Resolution Day”

You might not realize it, but today and every year, January 17th, is officially “Ditch New Year’s Resolution Day,” and this might be one of my favorite holidays next to my birthday and Thanksgiving. My father used to say that New Year’s Resolutions were meant to be broken. For some people making New Year’s resolutions is quite simply an annual habit that they do while sipping on their champagne on New Year’s Eve. For others, it is a good time to commit to a positive change in their lives. If you took my advice of an earlier blog this year, you might have already made your resolution, but now is your chance to break that resolution and celebrate today. In effect, it’s your chance to get out of a completely unrealistic New Year’s Resolution. Furthermore, this year the holiday coincidentally falls on Martin Luther King Day, honoring a wonderful man who was a spokesperson for the civil rights movement. There is something to be said about it being our civil right to ditch our New Year’s Resolution – so I hereby grant you permission!

In summary, there is not much information about this holiday and who initiated it in the first place, but there is some advice for those who have chosen to observe it.

For example, try to celebrate by doing some or all of the following:

1 – Eat a lot of chocolate
2 – Play instead of work
3 – Do what you want instead of what you ‘should’ do
4- Instead of saving money give a donation to someone in need
5 – Call in sick to work or leave a little earlier today

To me this sounds like National Freedom Day!

I would love to hear how about your own celebration…….

Until next time,
Namaste,
Diana

To The New Year

by W.S. Merwin, from Present Company

With what stillness at last
you appear in the valley
your first sunlight reaching down
to touch the tips of a few
high leaves that do not stir
as though they had not noticed
and did not know you at all
then the voice of a dove calls
from far away in itself
to the hush of the morning

so this is the sound of you
here and now whether or not
anyone hears it this is
where we have come with our age
our knowledge such as it is
and our hopes such as they are
invisible before us
untouched and still possible.

(Happy) Breast Cancer Awareness Month

Hello Girlfriends – this is your reminder that October is breast cancer awareness month. So if you are due for your self-breast exam or mammogram, now is the time!

Since my latest memoir, Healing With Words was released in June and also because I am a registered nurse, I cannot resist promoting health awareness. For those of you who journal, you might want to pick up a copy of the book, available on Amazon and bn.com as there are many journaling prompts and resources. In addition, the author proceeds are donated to the Mayo Clinic.

SOME FACTOIDS

  • If you are 40+ you should have a screening mammogram every year unless it’s suggested more frequently
  • Avoid scheduling a mammogram when you have tender breasts, i.e. the week before your period
  • Do not wear deodorant or powder when going for your mammogram
  • Women in their 20s and 30s should have a clinical breast exam (CBE) as part of a their health exam. This should be done at least every 3 years. After age 40, women should have a breast exam by a health professional every year.
  • Breast cancer is the second leading cause of cancer death in women, exceeded only by lung cancer
  • The chance that breast cancer will be responsible for a woman’s death is about 1 in 35 (about 3%)
  • About 207,090 new cases of invasive breast cancer will be diagnosed in women each year
  • About 54,010 new cases of carcinoma in situ (CIS) will be diagnosed (CIS is non-invasive and is the earliest form of breast cancer)

SOME ORGANIZATIONS AND SUPPORT GROUPS (from Healing With Words)

American Breast Cancer Foundation

(877) 539-2543

www.abcf.org

American Cancer Society

(800) ACS-2345

www.cancer.org

BreastCancer.org

www.breastcancer.org

The Breast Cancer Fund

(415) 346-8223

www.breastcancerfund.org

Breast Cancer Network of Strength

(800) 221-2141

www.networkofstrength.org

California Breast Cancer Organizations

(530) 304-2746

www.cabco-org.us

Cancer Network

www.cancernetwork.com

Cancer Research Institute

(800) 99-CANCER

www.cancerresearch.org

Johns Hopkins Avon Foundation Breast Cancer Center

(443) 287-2778

www.hopkinsbreastcenter.org

International Cancer Alliance

(301) 656-3461

www.icare.org

Lance Armstrong Foundation

(877) 236-8820

www.livestrong.com

Living Beyond Breast Cancer

(888) 753-5222

www.lbbc.org

Mothers Supporting Daughters with Breast Cancer

(410) 778-1982

www.mothersdaughters.org

National Asian Women’s Health Organization

www.nawho.org

National Breast Cancer Coalition

(202) 296-7477

www.stopbreastcancer.org

National Cancer Institute

(800) 4-CANCER

www.cancer.gov

National Center for Complementary and Alternative Medicine

(888) 644-6226

www.nccam.nih.gov

National Cancer Coalition

www.nationalcancercoalition.org

National Coalition for Cancer Survivorship

(888) 650-9127

www.canceradvocacy.org

National Women’s Health Network

(202) 682-2640

www.nwhn.org

Native American Cancer Research

(800) 537-8295

www.natamcancer.org

Office of Minority Health Resource Center

(800) 444-6472

www.minorityhealth.hhs.gov

OncoChat

www.oncochat.org

Patient Advocate Foundation

(800) 532-5274

www.patientadvocate.org

Dr. Susan Love Research Foundation

(866) 569-0388

www.dslrf.org

Susan G. Komen Breast Cancer Foundation

(877) 465-6636

www.komen.org

Cancer Support Community

(888) 793-WELL

www.thewellnesscommunity.org

Young Survival Coalition

(877) YSC-1011

www.youngsurvival.org

Here’s to your health!

Have a great and remember whatever your experience, make sure to write about it in your journals and notebooks!

Cheers,

Diana

The Art of Letter Writing

The letter can be a vital tool to clarify your feelings to either yourself or to others. The purpose of a letter might be to inform, instruct, entertain, amuse, explore psychological problems, keep in touch, or offer love. The advent of the telephone was viewed as a replacement for letter writing, but with the birth of email, there seems to be a resurgence of the age-old art of letter writing.

Many people use  letter writing to release pent-up emotions, such as complaint letters to companies about a malfunctioning product  or letters to the editor about a pressing current event. Typically, when confronting someone on an issue, it’s easier (and healthier) to blow up on the page rather than directly toward the person. Letters are also a good venue to gather your thoughts first, and can be used as a segue to discussion.

Most writers are good letter writers. Authors such as Pam Houston, Fenton Johnson and Shawn Wong frequently write letters. Wong views letter writing as practice for his craft. He says:

“When I was eighteen I started thinking about becoming a writer but as an undergraduate student and later as a graduate student in creative writing, I didn’t really have a career as a writer so I wrote letters, sometimes as many as five or six letters a day. In looking back at the thousands of pages of letters, I realize those letters were how I practiced my writing.”

Author, John McPhee, once said that every book he wrote began with the words, “Dear Mother.” His letters didn’t typically usually end up in his published book, but serves its purpose—it gets him writing. Diarist Anaïs Nin began her first journal entry as a letter to her deranged father as a way to remain connected with him, although she also never sent it. In fact, it is not always necessary to send letters. Sometimes the exercise in writing the letter is all that is needed to clear the mind and calm the psyche.

Some writers use the letter form to warm up their writing. Sometimes it helps to one get into the swing of a story and helps to develop voice. Many, such as myself, write letters in their journal, particularly if they’re having difficulty developing a character in their story.

Others may decide to write letters to their pets. You can really write to whoever or whatever inspires you. It is important to date your letters and in case you decide to send the letter, to keep a copy of it. In the future, it will be amusing and informative to reread your letters, plus you never know how their contents may be used in a future literary work.

When beginning a letter, the best way to start is to say what prompted you to write the letter or why you were thinking of the person at that particular time. The letters we most enjoy receiving are those which carry the writer’s personality. When reading well-written letters we feel as if the person is sitting beside us, looking at us and speaking to us.

Perhaps the most satisfying aspect of letter writing is the opportunity to communicate exactly what’s on your mind. What more could a writer ask for than a specific, hand-picked, captivated reader? So, if you could say anything you wanted to anyone in the world, who would you address?  What would you say?  Sit down, take out a sheet of paper or crack open your journal, choose your audience and begin your journey!

Some Letter-Writing Tips

•                Use simple and easy to understand sentences

•                Avoid using complicated and long words

•                Be specific

•                Break your letter into small parts or paragraphs

•                Make sure your voice or tone is appropriate to the subject of the letter

•                For clarity, read the letter aloud

•                Write, rewrite and polish your letter

Healing With Words

For most people Memorial Day signifies the beginning of summer, barbeques and the gathering of friends and family. For those who have lost loved ones in the military service, this is a day of remembrance. I don’t personally know anyone who lost their life in the military, but I do know many who have served. This morning, I did take a few moments of silence to honor those who have defended our freedoms.

For me, Memorial Day is also a time to remember all those loved ones who have passed away, whether as a result of war, accident, old age or illness. Since my latest book, HEALING WITH WORDS: A WRITER’S CANCER JOURNEY (http://lovinghealing.com/) just released, I would like to honor those who have lost their lives due to cancer. Thankfully both my cancers were diagnosed early, and I am alive to tell my story. The impetus for writing this book is having been diagnosed with two cancers in five years. One of my cancers is cured, but the second one I must live with for the rest of my life because to date, there is no cure. I have decided not to let my life revolve around the cancer, but to take one day at a time and enjoy my life.

My journey has riveted me and made me not only appreciate the good times, but has also continually reminded me how essential it is to focus  on the positive. In my book I stress the importance of using writing to heal because it has saved me on many occasions.  My hope is that others will learn from my example and acknowledge the importance of self- expression.

While crafting this book, I vowed to make this a different type of memoir in that it is also a self-help book. In addition to including journaling pages and prompts at the end of each chapter, I have included extensive appendices offering names of support organizations and writing tips. Unlike many cancer memoirs, mine is written with a wry and inspirational tone, offering hope for those also afflicted with the demon.

Sena Jeter Naslund, a New York Times bestselling novelist and author of AHAB’S WIFE and ABUNDANCE; A NOVEL OF MARIE ANTOINETTE says: “Though I am a professional writer, it’s hard to find words for the admiration I feel for Diana Raab and her inspiring true story: Healing With Words. Time after time, Diana articulates incisively the thoughts and feelings that convey hoped-for meaning and encouragement. She is a woman who knows what it is to live fully in the face of mortality. She will add value to the life of every person who reads this book.  That she includes the creative impulse to write and the solace offered by contemplating the beautiful as a vital part of human existence resonates at a spiritual level for me.”

The creative impulse is what keeps me going. I’m interested in hearing from you; please share how writing has helped you heal during difficult times.

Boosting Your Creativity

Whether you’re  a writer, artist or businessperson, chances are creativity is vital to some part of your profession. Some of you may already have tricks on how to tap into your creativity, but what I suggest is to start with keeping a notebook or journal or daybook, whatever you choose to call it. These days many people, especially those in my son’s Generation X, take notes on a computer or iPhone—but what I’m suggesting is to use the old-fashioned method of a notebook.

There are many books with directive learning modalities and tools to hold your hand through the process, such as Julia Cameron’s, The Artist’s Way and Natalie Goldberg’s Writing Down the Bones, which provide a more in depth immersion into the process—both excellent resources.

However, here’s,  a free crash-course:

Buy a notebook or journal from a book store, pharmacy or grocery store. Choose your favorite pen. Put the date on top of the page. Do some longhand writing. Do some doodling or drawing. Whatever tickles your fancy. Stay in the moment. Write what is on your mind. You can start by writing, “Right now I am thinking about …” Let your words flow and if one thought leads to another or takes you in another direction, that’s fine too. There are no rules and spelling and grammar don’t matter.

It’s a good idea to make this a daily practice. You will see that your ritual will tap into your creativity. Writing is a great way to cultivate a constant flow of ideas. Feel free to include other people’s ideas in your writing. What you are doing is brainstorming on the page instead of in a conference room or sitting area.

Sometimes I journal in this way before beginning a new project thinking it might result in a new opening—but it often becomes what I call my ‘throat-clearing’ section which is typically discarded. It’s akin to piano scales, stretching before exercising or dashes before sports.

This free-writing gets rid of all the junk in your head—the neurosis, the deflating comments, the negativity. It’s difficult to be creative if this junk is kicking around your head creating all this unwanted noise. How can you create with noise, anyway?

Another bonus to writing is that it gives you some down time and quiets your mind—it can be meditative.

The page can also help you try out new ideas. It’s a place to write down the pros and cons. You can write, “What if …” to describe the various possible scenarios.  If you are not happy, write about what would bring a smile to your face and see if you can make that happen.

Most successful writers have ritual/s before they start their creative work, whether it’s getting rid of all the junk, getting a cup of coffee or answering emails. It’s your prep time. It’s a time for your muse to be invited into the wide open green pasture which has been cleared of its weeds.

The other great thing about having a notebook is convenience. How many times have you had ideas at the most unexpected times—walking the dog, working out, driving or at a dinner party. That’s the muse visiting you and even if you think you will remember the message, chances are you won’t. If you don’t have a notebook available, that thought will be a fleeting one.

Some other creative exercises:

1) Write about your most creative challenge. 2) Write about where you want to be in five years.

3) If you could be doing one thing now, what would it be? 4) Write a letter to someone who passed away.

The most important tip is to do is to write for at least 20 minutes. After you invite this routine into your life, you will see that it becomes sort of like an addiction – a healthy one. Imagine that!

Linking Creativity and Depression

It’s not a new theory that some of the brightest, most creative and influential individuals in history have been plagued by depression – including Charles Darwin, Vincent Van Gogh, Virginia Woolf, Sylvia Plath, William Syron, and more recently the novelist, David Foster Wallace. A feature article in this past weekend’s New York Times Magazine section entitled, “Depression’s Upside,” by Jonah Lehrer offered a fascinating new slant on the subject. A study by a Yale Psychologist, Susan Nolen-Hoeksema, showed that those with ruminative tendencies are more likely to become depressed. I found this to be an interesting factoid depicting those prone to this illness.

Supposedly, Darwin viewed his depression as a clarifying force, which helped him focus on essential problems. Apparently, in his writings, he claimed that sadness “leads an animal to pursue that course of action which is most beneficial.” In other words, for the creative individual, the darkness can be a sort of light.

The article certainly validated some of my own depressive moments. When everything is going extremely well in my personal life, I am more prone to writer’s block. As a journaling advocate and writing instructor who frequently lectures on the healing power of writing, I was thrilled that Lehrer referenced a recent study citing that ‘expressive writing’ leads to a significantly shorter depressive episode.  Many of us in the literary world are aware of this, but it’s refreshing to see it addressed in this reputable reference, for the masses to read.

In fact, in the journaling classes I teach, I see a major transformation in my students from the first to last class, particularly if they had signed up to find their way out of a crisis. I don’t really need any long-term case studies to convince me of the healing power of the written word. Just by examining my own life and those of my colleagues and students, I can see the pattern. I frequently make students laugh when I tell them that writing is certainly less expensive than therapy and often times, much more effective.

Depression is common in the general public and the article states that seven percent of the population will be affected by depression and this number tends to be higher amongst creative types.  So fellow writers, don’t worry so much about your depressive moments  or disregard your analytical ruminations, because you just never know what the outcome will be! Oh no, a literary drought!

To read the complete article, check out the following link:

http://www.nytimes.com/2010/02/28/magazine/28depression-t.html?em