Venting Journaling: (aka Throwing Up on Paper)

WHAT IS IT?

There are times it's necessary to vent. And, there are also times it's necessary to be quite ugly on the page--just to get it out so you can move on and find the logic in the situation, rather than be emotional about it. I call this type of journaling throwing up on paper. I know it's a terrible phrase. But, the moment you heard it, and I explained to you, it makes perfect sense, doesn't it? I really cannot think of one more appropriate. Sometimes you just have to get it out so you can feel better--and that is precisely what this type of journaling allows.

HOW OFTEN?

I do not recommend doing this as a complete journal. But, an entry every now and then is perfectly acceptable. Why do I not recommend it too often? It means focusing on the negatives, rather than on the positives. It means for a quite miserable frame of mind. If you use throwing up on paper as a way to get things on, so you can move one, then that's a whole different matter.

To be honest, I only vent on the page a couple times per year. I really do not need it more than that--if I journal at least five days per week. Journaling frees me and transforms me so I do not need to do this too often. But, when I do, it's a doozy!

WHEN?

I recommend doing this when:

~ Someone really upsets you.

~ You get some bad, stressful, or frustrating news.

~ When you make an error in judgment or a mistake.

~ When you don't know what to do.

~ When you are emotional and cannot think logically.

~ When something eats at you.

HOW?

How do you do vent on the page?

VENT:

~ First and foremost (this is critical), give yourself 30 minutes tops to vent on paper. Set a timer.

~ Next, call the entry venting on paper so that you know you weren't serious about most of what you said when you read the entry later. You just had to get it out.

~ Be as ugly as possible on the page with the intent to purge on paper and get it out.

~ Don't be hateful, though. Don't plan on harming anyone. Be somewhat reasonable.

~ This is a good time to have the poor-me's, if you want--and ask the what'if questions.

~ Be thorough. Get it all out.

~ The moment the timer goes off... STOP. Do not write one more word.

RE-FRAMING IT PHASE:

~ Then, turn it around. Do a new entry about the main gripe you had that had you throwing up on the page. Approach it with grace. Be tactful. Be logical.

~ Find the lessons learned or the lessons to learn from the situation. Make sure to get them down.

~ Then, list three blessings from this situation.

~ Finally, move on. Try to forget what had you venting. However, if it still eats at you, repeat this exercise again.

Whenever I do this, I feel so much better. My emotions and the situation no longer control me when I am finished. In fact, I take back control because of it. And, I am able to move pass it. There is something very healing and powerful about venting on the page.

~ Stacy Duplease

Journalkeeper