A Science-Supported Journaling Protocol to Improve Mental & Physical Health
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- čas přidán 21. 07. 2024
- In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.
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Articles
Confronting a traumatic event: toward an understanding of inhibition and disease: bit.ly/3QMlLD1
Natural emotion vocabularies as windows on distress and well-being: go.nature.com/3QKtYHB
Disclosure of traumas and immune function: Health implications for psychotherapy: bit.ly/3R6y65d
Putting Feelings Into Words: bit.ly/3G4T2nQ
Increasing honesty in humans with noninvasive brain stimulation: bit.ly/47jAmgh
The β1-adrenergic receptor links sympathetic nerves to T cell exhaustion: go.nature.com/3MPKXr5
Writing About Emotional Experiences as a Therapeutic Process: bit.ly/3rOVn2B
Brain and body are more intertwined than we knew: go.nature.com/3MMSXcj
Therapeutic Journaling: bit.ly/3upAImX
Books
Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain: amzn.to/47FDnaK
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: amzn.to/47HrNMg
Other Resources
Dr. James Pennebaker: bit.ly/47CZ7ng
Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): www.hubermanlab.com/episode/d...
Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health (Huberman Lab episode): www.hubermanlab.com/episode/g...
Science of Social Bonding in Family, Friendship & Romantic Love (Huberman Lab episode): www.hubermanlab.com/episode/s...
Using Your Nervous System to Enhance Your Immune System (Huberman Lab episode): www.hubermanlab.com/episode/u...
Tools for Managing Stress & Anxiety (Huberman Lab episode): www.hubermanlab.com/episode/t...
Timestamps
00:00:00 Journaling Protocol for Mental & Physical Health
00:03:06 Sponsors: LMNT, Eight Sleep & Waking Up
00:07:16 Journaling & Confronting Traumatic Events
00:11:25 Tool: Expressive Writing
00:14:38 Morning Notes, Gratitude Journaling, Diary Journaling
00:18:00 Tool: Consecutive Writing Bouts; Trauma Definition
00:24:38 Low Expressors vs. High Expressors
00:29:29 Tools: Language, Vocabulary & Emotion; Analyzing Writing
00:35:02 Tool: Writing Session Tips
00:39:31 Sponsor: AG1
00:41:02 Positive Mental & Physical Benefits
00:46:45 Expressive Writing & Immune Function; Brain-Body Connection
00:57:02 Sponsor: InsideTracker
00:58:10 Neuroplasticity, Prefrontal Cortex & Subcortical Structures
01:05:00 Structured Writing, Trauma & Narratives; Truth-Telling
01:08:56 Neuroplasticity, Truth-Telling & Relief from Trauma
01:15:32 Honesty, Brain Activity & Narratives
01:22:01 Overcoming Trauma & the Brain; Stress, Emotions & Honesty
01:26:41 Expressive Writing Protocol & Benefits
01:36:16 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, CZcams Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Journaling
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: www.hubermanlab.com/disclaimer - Věda a technologie
Write about most traumatic/difficult experience in life
Ensure you're prepared to deal with this experience
Write for 15-30 minutes
4 writing sessions
4 consecutive days
Don't stop writing
Ignore grammar and errors
Include:
-Facts about the event
-How you felt about said event and how you feel now
- Any associations with the event
Review each writing session one week later
Mark the words that reflect negative and/or positive emotions across the 4 writing sessions
Normal to feel negative emotions immediately after or following writing sessions
Recommended to do earlier in the day and not before going to sleep
nice. youre forgetting the fact that early childhood trauma can result in having no memories whatsoever. or not knowing what feelings are. that's not something to do alone.
Great synopsis, thank you!
One edit:
He recommended writing sessions be a week apart. So it would take a month to complete the four sessions.
any association with the event I don't get the third point can you plz explain
Can you do the 4 sessions in one day?
Wait, so you have to keep the journal entries? I thought you were supposed to shred them after you were done?
6 days in at 30 minutes each day. Been an addict for 28 years and this is the first time I’ve gone on a 6-day no use streak. Very cathartic and transformative! Where has this been my whole life? I set a timer and just start writing. It was very hard emotionally at first but I know find it much easier to write about feelings I mask and escape through my addictions. Will definitely keep going!
Bravo to you, thats sooooo inspiring ;)
Incredible to hear. Amazing job working on yourself in honesty. Rooting for you!
That's amazing! Happy it's working for you. Great dedication to loving yourself and "doing the work"
How's it going now?
wow! God bless you for sharing!
A deep dive into laughter/comedy/humor would be so cool to see
Coming soon!
@@hubermanlab can’t wait! thanks for the constant flow of information- huge fan!
@@hubermanlab that's so cool
@@hubermanlabthats sweet, it be like, how to use laughter for better health, mood, learning etc. I have observe myself when I laugh, there is multiple sighing, I tried to do it artificially, it gives the some what same effect. Please sir, need more clarification on this.
@@hubermanlab we know you are trying your best Dr huberman 😂
day four of consecutive journaling complete of 20 Minute entries of my most traumatic event in my life….my take away, my whole outlook of the situation flipped by day 4 and I feel like a weighted blanket has been removed from
Soul. my language changed from
All negative feelings and talk to a gratitude for living thru it and finally making sense of what really happened. Now let’s see what the future holds 🎉 happy new years folks
congratulations man i hope you’re doing well :)
Hey it's been a month now. Any changes?
'Write hard and clear about what hurts' - Ernest Hemingway
Thank you as always Andrew! ❤
Hemingway might be a bad example here.
@@michaelj.mccall6530 didn't save him from killing himself
So beautifully put
Man I don't exaggerat when I say that Andrew's podcast is hundreds of articles condensed for free!! Keep it up man,thank you.
Thank you Dr. H. I’m a therapist and have always loved Pennebaker. I would just add that Pennebaker had a “freak out rule” and he said if ur ever writing and feel like you are getting too deep and are going to “freak out” to just stop and go do something you enjoy w people you love so that’s the only thing I would add to your wonderful podcast!
I was just thinking that people should be sure they have 'someone' to talk to if it gets too intense. Not everyone does, so it's something that some will need to plan out
Hey, hi -- thanks for commenting. Since you're knowledgable about this protocol perhaps you can answer this question: are there any instructions about thinking or ruminating about this experience between writing sessions? Are we intended to think about it while writing then drop it until the next writing session? If not, of course, doing this over four weeks is going to affect the thinking and writing differently than doing it over four days. So, to be succinct, should we or should we not continue thinking about this topic in between the writing sessions. "Freak out rule", wow, that's a flash back to my hippie days -- Also the direction to do something fun with people 'you love' immediately thereafter sounds like the most stressful instruction of all -- like take the day off *everything* and just "have fun" or call your boyfriend and ask him to leave work because you love him and you're 'freaking out" . . .possibly doable for the college students who 'freak out'.?The rest of us, not so much. . . . . . But I digress -- please let me know about any rules regarding thinking about the writing topic between writing sessions.That seems like a really important issue to me. Cheers!
This is great information. My therapist suggests I try this …
Define "Freaking out."
@@johannachaput4874 Pennebaker did not define “freak out” as far as I know. I assume it means if you feel you are going to unravel, emotionally flood or be unsafe
This is basically Written Exposure Therapy (WET). I'm a trauma therapist and its incredible the difference just 5 sessions of this makes for people. Literally life changing
Mia kara, la komplikaj 💡 komplikaĵoj de la homa menso estas nenio malpli ol mirigaj. La potenco de sugesto per 🧠 hipnotterapio pruvis efika por trakti multajn mensajn problemojn kaj plibonigi homan agadon en diversaj 💪 aspektoj. Kaj ni ne preteratenti la monumentan progreson, kiu estis farita ekde la 💡 Nobelpremio-venko de Einstein en 1921. La apero de 💻komputiloj kaj la deĉifrado de DNA-strukturo🧬 estas evoluoj kiuj transformis la ŝtofon de nia ekzisto. Nun, kun la trarompa novigado de 🤖 AI-ebligitaj hipertalamaj horloĝoj, ni havas senprecedencan ŝancon malŝlosi 🔓 kognajn plibonigojn kiuj spitas imagon. 🤯
I didn't realise this was a thing, however, I can attest that it works! My partner died 5 yrs ago and I was, unfortunately, the one that found him. It was the most horrific time of my life! At the time I was two weeks out from finishing an associate degree in creative writing and was writing a 2500 word biography about him, which suddenly had a very different ending. Uni gave me a very generous extension to finish this unit due to the circumstances and I could only write for about 20mins per day, even then I don't know how I wrote that much. I swear that writing about that traumatic experience, bit by bit, was the only reason I don't have PTSD ❤️❤️❤️
I’m so so sorry for your loss and for this immeasurably painful tragedy. I would truly love to read what you wrote. Hoping your heart is healed🫶🏼
🎯 Key Takeaways for quick navigation:
00:00 📜 *Introduction to Journaling Protocol*
- A specific journaling protocol supported by over 200 peer-reviewed studies is discussed.
- The protocol is known for its significant impact on mental and physical health.
- It is distinct from other forms of journaling like gratitude journaling or daily diary entries.
07:28 📚 *Origins and Research by James Pennebaker*
- Dr. James Pennebaker's research into this journaling form began in the mid-'80s.
- He meticulously studied the impact of this protocol on various populations, including students, veterans, and the general public.
- Pennebaker's work laid the foundation for this journaling method's effectiveness.
13:57 📝 *Specific Instructions for the Journaling Protocol*
- Detailed instructions for implementing the journaling protocol are provided.
- Participants are encouraged to write continuously for 15 to 30 minutes about their most challenging life experiences.
- The protocol involves writing about the same difficult experience four times on consecutive days for optimal results.
19:41 🕒 *Managing Emotions and Transitioning After Journaling*
- After completing the journaling exercise, individuals may experience distress, anxiety, or sadness.
- It's essential to allocate time for post-journaling quiet reflection and self-composure.
- Preparing for the transition back to everyday life is crucial after writing about deeply challenging experiences.
20:48 📝 *The Journaling Protocol Overview*
- Journaling about difficult experiences for four consecutive days.
- Variations include journaling once a week.
- Focuses on recalling and writing about challenging events or experiences.
25:13 💬 *Low Expressors vs. High Expressors*
- Low expressors use fewer descriptive words and have lower initial emotional distress.
- High expressors use more negative language and have higher initial emotional distress.
- Both groups benefit from the journaling protocol.
30:18 📚 *Natural Emotion Vocabularies*
- The language people naturally use reflects their emotional state.
- Negative language is associated with negative emotions.
- Positive language is associated with positive emotions.
36:08 🖋️ *Writing Instructions for the Protocol*
- Include facts about the difficult experience.
- Write about emotions felt during and now about the experience.
- Establish links between the negative experience and other aspects of life.
41:07 🌟 *Positive Mental and Physical Changes*
- The protocol has long-lasting positive effects on physical and mental health.
- It can reduce symptoms of anxiety, insomnia, chronic pain, and other conditions.
- While not a cure, it provides significant relief for various health issues.
43:14 📜 *Overview of the Writing Protocol and Its Effects*
- The writing protocol discussed in this episode has been studied extensively in over 200 peer-reviewed studies.
- Participants who engage in this specific form of emotional writing show significant improvements in both mental and physical health compared to control groups.
48:04 🩸 *Impact of Emotional Writing on Immune Function*
- Emotional writing about traumatic or stressful experiences can impact immune function, particularly specific types of immune cells called T-lymphocytes.
- High disclosers, who reveal more in their writing, experience greater immune activation compared to low disclosers, highlighting the role of emotional intensity.
59:02 🧠 *Mechanism of Neuroplasticity and Its Role*
- Neuroplasticity, the brain's ability to change in response to experience, plays a pivotal role in the positive effects of emotional writing.
- Traumatic experiences often reduce activity in the prefrontal cortex, while increasing activity in subcortical structures, impacting emotional and physiological responses.
01:04:21 🧠 *Understanding Prefrontal Cortex Functions*
- Prefrontal cortex's role in sophisticated functions,
- Neuroimaging studies show reduced activity in recalling stressful events,
- Deepening recollection and increasing narrative coherence in journaling positively impacts prefrontal cortex.
01:12:16 🧩 *Connecting Trauma, Narrative Coherence, and Honesty*
- Stressful and traumatic events can fracture narrative coherence,
- Truthful reporting and narrative coherence positively impact the prefrontal cortex,
- Increased prefrontal cortex activity leads to better emotional regulation and mental health.
01:20:36 📝 *The Power of Truth-Telling and Neuroplasticity*
- Truth-telling leads to increased prefrontal cortex activity,
- Neuroplasticity occurs, improving understanding of stressful events,
- Enhanced coherence and reduced autonomic activity positively impact mental and physical health.
01:26:49 📖 *Overview of Journaling Protocol*
- The journaling protocol discussed in the video has several key attributes:
*- It's a cost-effective practice with minimal time commitment.*
*- It involves emotional intensity, which correlates with its effectiveness.*
*- The protocol is flexible and can be completed in four consecutive days or spread over a month.*
*- Supported by over 200 peer-reviewed studies, it has enduring positive effects on mental and physical health.*
01:29:50 📝 *Components of the Journaling Protocol*
- The journaling protocol consists of specific components:
*- Writing about the same event for four writing sessions.*
*- Each session lasts 15 to 30 minutes, with continuous writing.*
*- Grammar and spelling are not crucial, but some coherence is useful.*
*- You identify negative and positive words in your writing.*
*- Optionally, you can analyze the coherence of your writing.*
01:31:14 🤐 *Confidentiality and Sharing*
- Confidentiality is crucial in this protocol.
*- Your journaling is for your eyes only and should be stored securely.*
*- Sharing should only be done with dedicated healthcare professionals to avoid causing trauma to others.*
*- Third-party trauma, known as observational trauma, can occur when sharing stressful experiences.*
*- It's essential to consider the potential emotional impact on yourself before sharing.*
Made with HARPA AI
Amazing. Thank you for this ❤
Thanks for your kindness in sharing this. :)
@@julie-annjameson721 Thanks! You're welcome!
Thanks for this.
Poor observer 🤕 I’m at fault I take full responsibility
I did this "process" by accident 33 years ago when I was having kidney issues. Chief of nephrology at Northwestern Hospital said there was nothing he could do for me. Short version: found minister. He told me to write forgiveness letters and read out loud(a witness) next mtg. I poured my guts out. Wailing. All the pain coming out. (Then I started visualizing healthy kidney). Forward: mtg with chief of nephrology: he looked perplexed as he said I was OK. It was hard. But worth it. Mind/body/spirit, all connected . ❤
My grandmother (who exhibits many covert narcissistic behaviors) took my journal while i was at school and photocopied it to show everyone. I was her scapegoat, so it was important to her to do whatever she could to turn everyone against me in whatever way she could. I've struggled with journaling since, but I'll keep working through it.
Srry to hear that, that's just evil..
Therefore I am so afraid of writing someone may use it against me😮
@@bushraalmas5397 I make sure to tear it up when I'm done. The act of writing it out still helps me, tho.
dealing with a narcissitc parent is not easy. I am sorry for you, hope you will always be strong.
YES!! Thank you!! As an ophthalmologist I can see how this protocol might activate the same areas in the brain that EMDR activates. I jumped right into the 4 days consecutive writing on the most dramatic trauma of my life. I " discovered" incredible details on day 2. I can see how the brain blocked the specific details and remained frozen in panic mode. I LOVE this protocol and it is truly working for me. My GI symptoms improved. I did an additional burning and forgiveness protocol with the many hand written pages that I had written. I used a pencil to write about 20-26 minutes. The scratching on the paper gives more feedback in the brain and the memory and emotions get more easily activated. The protocol is pure LOVE. Love of the self. Thank you Andrew. I do love you!!😍
It's awesome that they actually measured the physiological results of writing out ones pain, and studied it to come to the conclusion that 15 to 30 min spent writing four different iterations of the same pain within a month improves our life in a lasting and significant way. Thank you for making what you know so accessible.
I'm a millennial and I started journaling on Livejournal in 2003 because everybody I knew was doing it. All my posts have been private since 2011 but I'm still writing about my thoughts and feelings using my original LJ account 20 years after. There has always been something so healing and soothing for me whenever I allow myself to simply type away my release. I felt a sense of grace upon watching this episode because I apparently have been doing something right to take care of myself all these years.
omg LJ is still around?! I need to restart that
Thank you Dr. Hubberman. I did this practice immediately after listening to the episode. It helped me so much. It revealed a lot to me and released a lot of negative emotion that's been sitting there in my body for about a year or so because I was so scared and overwhelmed to face them. I felt anxious throughout the practice but by the end I became more emotionally detached from the pain surrounding the event. Thank you. Thank you. Thank you. This is life changing. I will use it again with more things that I need to process.
Greetings from Egypt
I loved the process as well and will keep doing it!
I have done this twice now about two different events and it has been transformative. What were deeply traumatic and difficult things in my past that I couldn’t really deal with are now just memories- things that happened. It feels crazy. Also I came to realise that a lot of things that I thought of as profound character defects could be traced back to coping with these two events. Things like avoidance and procrastination and self esteem issues that have really thwarted me my entire life no longer feel like me. It’s so weird. I would never have imagined that this would impact me so much. I’m really intrigued to see how long term these changes are. Thank you!
you done this two diffrent event so you've write 8 session right ?
Had the worst breakup of my life recently. From one day to the next she decided to call it quits. The day before we talked about kids and marriage.
Had the second session yesterday. Haven’t cried that much since childhood. Felt really bad immediately afterwards but then relief. I have the impression the pain is less strong, even though I still think about it a lot. Looking forward to the next two sessions even though it‘ll be painful. At some point I thought I‘ll never be ok. Now I know I will. Thank you!
Any updates on your experience?
I hope you're better bro. Time is the best medicine.
I did this protocol last night. Week1. Very powerful. Then I watched Bishop Barron’s Sunday sermon for 1st Sunday of Advent mentioning dysfunctional families. I was bawling 😭. Slept real good 💤
Hugs
I was recommended this protocal 3 years ago when i developed an auto immune condition. My massage therapist at the time kindly pointed out that I had a very stressed body energy and that this protocal could very much help me. She was right and i have tried to suggest it to many of my friends, after I experienced massive relief. My auto immune condition went into remission and my constant body aches diaapeared. Another benefit i got was less fear of people. I admit I also changed my diet and exercised more, but the journaling uniquely affected me. Thank you for using your influence to recommend this to a wider audience!
Gives a whole new (ancient?) meaning and context to the religious teaching “the truth shall set you free”. This is probably the best Huberman lab episode of all time and that’s saying a lot.
Help sir... 🙏🇪🇹🇵🇭🇱🇷🇯🇵🥺
I have just finished the protocol and it is truly transformative and life changing experience. I went with the most traumatic experience and the first time was absolutely horrible emotionally, but a lot of hidden information came to the surface. The last one was almost positive with a lot of "what did this experience bring" and new angles to look at it. Now I feel as if I cleaned a part of my brain and made it nice and tidy and neat. I can only recommend it. I feel amazing, sleep amazing and I didn't get sick while all my coworkers and my partner did. Thank you Dr. Huberman ❤
Andrew, I too have stacks and stacks of journals, and have thrown away several.
My life was traumatic and I wrote about it a lot. I was raised in the early 70s when parents got away with murder. I grew up in an environment unsafe for
children. People like me and who are far more traumatized than I am have found tremendous relief from the writing techniques that Crappy Childhood Fairy teaches. She’s got a website and she’s got a CZcams channel.
Please speak with her at some point in the future-
The world needs you both to amplify the message of hope for healing our hearts and lives with a free technique.
she sent me to this podcast. it is all connected.
She is great. Found her a couple years ago.
Though not a neuroscientist - but a writer and cancer survivor - I have always believed in the benefits of trauma writing and links between writing and recovery. Thank you for doing the good work that you do, Andrew. It can only help humanity.
7:16 journaling & confronting traumatic events
(tool) expressive writing 11:25
vs morning notes 14:38
vs gratitude journaling 15:20
vs dairy journaling 15:30
18:00 (tool) consecutive writing bouts
trauma 22:30
low vs high expressors 24:38 26:09
29:29 (tool) emotion vocabulary
35:02 (tool) session tips
41:02 benefits
immune 46:45
58:10
Thank you!!! 😅
I think this exercise encapsulates what David Goggins was talking about when mentioning "fighting your demons" or "going deep into the dungeon" and cleaning it up.
Just materializing, writing down all your fears and traumas is like "confronting a dragon".
If you will not confront it, it will stay in your subconscious and will eat you from the inside.
Absolutely!
I just completed the fourth session of this writing protocol.I will re-visit this protocol as I found it really helpful. As someone who has kept a journal for years, I was doing some of this without knowing it, but doing it intentionally was really liberating. In my case, this was a little tricky though in that the traumatic event was really a series of events related to my sister's addiction which wasn't (and probably never is) a straight line and then the subsequent neglect of her child/my niece and it's impact on my parents who took over guardianship.
I was able to see how my narrative changed from the first to the fourth session and I uncovered a lot of feelings that I was definitely harboring. I realized that I've felt complicit and responsibility for the mess made by my sister. So great to untangle these feelings. For a very different way to approach healing through writing, I also recommend "The Thorn Necklace: Healing through Writing" by Francesca Lia Block. Similar idea in that, by making yourself the hero of your own story, you can look more squarely and realistically at the challenges you've faced and move forward. She gives you steps.
I have been patiently waiting for this one since you touched on it in the AMA with great eagerness. Since childhood I have felt drawn to journaling and it's been a loyal friend to me over the years. Now I cannot wait to find out why it is so powerful, what the practice facilitates as well as more inspiration to continue re-dedicating myself to it again and again (which is necessary). Thank you so much Andrew!
Five months ago I stopped drinking in large part due to Andrew’s well-known video on the topic. I took up journaling at that time and now I MAKE THE JOURNALS.
I mean congrats and I'm happy but you needed andrew to tell you drinking I'm bad for your health? Just in case if you are smoking Crack or shooting meth quit now don't wait for dr hubberman to make a show about it 😂
This form of journaling is one of the most effective and oldest practices in history. I've spent hours doing this and dug deep into every hard experience I've experienced and it brought some of the most impactful healing in my life. Highly recommended!
hi just wanted some clarity.When writing about a traumatic experience 4 times, does this only act as a release or does it somehow end up resolving emotional conflict associated with the trauma.I m thinking on the lines of why such a practice wont open a wound instead of healing it
I listened to this episode after a particularly painful breakup about 4 months ago. Thank you. This tool has helped my mental health. I followed the steps and am now regularly journaling, which has been life saving. Thank you for helping me. Thank you for sharing this incredible healing method.
How amazing our bodies are!! I didn't put two and two together with writing on the healing process of auto immunity like Lupus and Fibromyaliga until today as I hear you speak. But as I recall personal improvement a week or so after writing I realize this must be why.. Isn't it so amazing how we are so wonderfully created. This is why a whole body aproch is so important in healing. I hope many doctors hear this podcast. Thank you for all you do! You are a fine teacher with a tonality that draws one too want to learn from you. Truly a gift 🎁 Thank You❤
I'm so happy you have a segment on this! I've been teaching Write To Heal, an expressive writing meets creative writing class, for 3+ years & Dr. James Pennebaker's research was the catalyst. The podcast description has me jumping for joy because all of those things are accurate! EW improves mood, moves trauma out of the body, supports rewiring, improves the immune system, helps folks with time & stress management, etc!
I also use the psychological breath in my workshops - after learning it from you! So excited to listen!
I'm three minutes into your podcast for today and I'm completely intrigued. I am grateful that I have the opportunity to learn from you.
I suffered extreme childhood trauma and tragedy...Now at 40, I had been looking in to starting journaling and came across this video. Watching it has made me anxious, however, that's the reason this is a protocol I'm going to implement as I implement journaling in to my daily routine.
Just when I think this podcast can't get any better, this happens! I am a huge fan of writing to process my emotions and this structure sounds like solid gold. I am diving into the 4 consecutive days, starting right now. Ripping off the bandaid.
I completed my 1st session of this writing yesterday after resisting it for about a week. I’ve decided to continue for four consecutive days. Here are some of my thoughts on the morning of day two.
One of the things apparent to me was the ‘leaning away,’ feeling mentioned in the podcast. It was strong. Even after I had decided to do this, those feelings led me to procrastinate. They seemed strange, as I knew what I wanted to write about, and didn’t anticipate that my feelings or the knowledge about the event would be any different than they already were. I’m now glad that I overcame them, and they feel less intense coming up to the second session.
My first feeling afterwards was relief. Relief that I went there and, more importantly, that I came back. There were aspects that I hadn’t allowed myself to revisit in any depth until then, the main one being the sense of shock, that ‘the bottom just dropped out of my world,’ feeling. That was the toughest part of the writing, and the point where I cried the most. Moving past that, and continuing with facts, the tears stopped surprisingly quickly. I won’t deny that it was painful, but for me that pain was manageable.
I called a friend beforehand and let her know what I was doing. I knew that I could call her for support. I also planned time to recover and gave myself permission to go back to bed, get under the quilt, and stay there for as long as I needed. For me this was an important part of the process. A feature of many traumatic events seems to be the element of surprise, and in the aftermath it can be a struggle to do what we need to do to care for ourselves. There can be an overriding urge to get back to normal or continue with our day as planned. I find it difficult to adjust my plans when my emotions are too strong to allow me to reason, which is why I planned for recovery.
Aside from the content of my writing, these are the four factors that seem to be the most important for me about this exercise. This is just my experience, obviously it will be different for others, and I’d be interested to hear from anyone else who has tried it.
1 - leaning away: feelings were strong and I struggled to understand why I was having them, but they are less coming up to the 2nd session.
2 - time factor: the writing had a defined end, the situation I was writing about didn’t.
3 - control: I intentionally revisited the situation on my own terms, and I came back to the present on my own terms too.
4 - preparation: I anticipated tough emotions and made a commitment to treat myself kindly afterwards.
While I do feel good today, I cannot say with any certainty that this exercise was a factor in that. I may feel terrible tomorrow, or later today. This is just my personal experience and I’m not in a position to recommend this exercise to anyone. It is an exercise in intentionally feeling emotional pain and, although the evidence shows many benefits, it shouldn’t be approached carelessly. I do, however, feel grateful that I did it and am interested to see how my feelings change as I continue.
Thanks for sharing your approach. This was thoughtful, considerate of yourself, and, in my unprofessional opinion, a well thought out approach. Good luck completing the task. I'm going to give it a go myself.
Help... 🙏🇪🇹🇵🇭🇱🇷🇯🇵🥺
Thank you for going over this protocol in such detail. Our world needs this. I’ve always kept 2 journals, my regular and positive journal and my “dark journal” where I’ve written about hurtful instances , basically written vomit. Thankfully it has only a few entries. Then put it away. But I’ve never done the deep dive you describe. I will try it.
I really appreciate how you gather evidence based science and explain why things work and how we can do better. Thank you!
You are helping so many people. I have tried so many of the protocols that you have talked about on your show, and they have helped me so much with my mental health. You are truly living out of your divine purpose.
As a clinical psychologist I have been interested in Pennebakers work for a while, but I had no idea of the depth and power of the specific protocol that, as always, Prof Huberman describes with customary clarity and depth. Yet another fascinating podcast which has very practical implications for any human being. Brilliant!
Good to see professional support for Dr. Huberman!❤
I have been following a similar practice for CPTSD for 2 years, it has freed my speech and reduced panic and overwhelm
This protocol was super intense (did 4 consecutive days) but I was glad to have a framework to use to process this big event in my history. Thanks for making it available, and for making the framework so clear. Very much appreciated!
I shared this protocol with my therapist and she uses this for many of her clients. She shared much of what you shared as well, but had never heard of you! She has now! Thank you for sharing your knowledge!
Since I started listening to Huberman, I have been living a much healthier lifestyle. Three times of 2-hour hill hiking in the morning, getting a good sleep at night, eating a well-balanced meals, gazing out of the window view for several mornings in the morning to expose to the sunlight etc.. But this journaling protocol is absolutely something new to me. I will start this process tomorrow, anything helps to improve my brain. Thanks a lot as usual.
This is really awesome, Andrew! In my world we call it a "Clarity Break" you take 15 minutes, write 3 subjects you may want to write about (problem, situations, current feeling), and by process of elimination and priority, you pick which one to write about. Next, you do a brain dump and write for 15 minutes. Take, 1 minute and relax with deep breathing. Very cool stuff "A" thanks 🙏
What is your world?
EOS
What is EOS ? @@motivason
@@adiluiza3716Maybe Entrepreneurial Operating System.
I got into a terrible car wreck when I was 18 and started journaling my thoughts out just because I felt like it. Looking back at it now I realize how much It helped me get over the feelings I was having. It’s so interesting to see that there’s research backing the benefits of what I did unknowingly at the time.
I completed this exercise today. I found the re-reading and circling of negative/positive ideas very helpful. The negative ideas far outweighed the positive at first, and then by the end, positive had completely taken over the page. Fascinating. I wrote down insights I had not realized before and was surprised to re-read as I had not remembered what I had written. I will continue this practice. Truly life-changing. Thank you.
As people have said time and time again: the relevance of the topics discussed on the HL Podcast can be eearily relevant. Thus, the experience is so for me this week.
Thank you for this episode, Dr Huberman. You rock!
VERY helpful episode for we severe trauma survivors with consequent autoimmune and pain disorders! Thank you!!
Thank you for sharing this lesser known journaling protocol! I will definitely try it out.
I noticed that I feel significantly better after wirting honestly about my experience and deep diving into/analyzing my negative emotions instead of just focusing on the positive or "rewriting" my story all together.
It's amazing to see that science recognizes that the truth has such a possitve effect on our mind and body since most spiritual practices have had a notion of "the truth will set you free" or "the universe favors the truth" for millennia.
Your videos are always there for when I'm in need, and I'm certain this pertains to many others who enjoy watching and learning about your protocols. You always thank us for our interest in science, but thank you Dr. H for sharing your expertise.
Had tears in my eyes as I was struggling with things I couldn’t comprehend, but knew it was something unhealed that recently got triggered . I am going to try this and will share the results soon. I feel this could be the missing link of my healing . Thank you so much for sharing 🙏
Ive been doing something just like this and its really helped me with PTSD. Especially because I relive the same memories so frequently.
Thank you again for another great tool 🙏a proof of concept for the value of not repressing or suppressing our fears and emotions. Systematic desensitization and exposure therapy can be great. I believe the body can do amazing things if we can just allow it.
I had serious mental health issues after a divorce with a strong sense of hopelessness and suicidal ideations. I didn’t journal but when I was able to truly self reflect by surrendering my ego along with recognizing the need for self love and compassion I was able to overcome. I faced what I needed to. Now I’m healthy exercising regularly eating clean lost 35 lbs and learning self care through many tools from Dr Hubberman. Keep up the great work. 😊
This is fanastic, add this to the incredible episodes you've already done. Thanks for your insight, generosity and kindness.
Thank you so much for sharing this protocol. I waited until after the holidays to write because I was afraid of how I might react going into the painful experiences of my past. But I’m very glad to report that I survived all 4 writings and feel like a weight is lifted. I feel lighter. I will share this episode with friends.
Wanted to pop in here to say thank you. One more day left of my second “subject”. One more left to write about next week.
It’s so interesting what you learn and the links you see. Patterns you create from a belief made in a moment or moments of hurt.
Absolutely love learning and love growing.
Can’t wait to see the results.
Appreciate your time, heart and knowledge.
Bec 😊
OMG, this pod cast but also the one you just did with Cam Hanes, unbelievable, you are so inspiring and it was a total pleasure to see you talking so candidly and with such a passion ❤thank you.
Thank you very much for your video.
I did my first session just ten minutes ago and at first, it felt kind of underwhelming - because as I saw it - I've thought about this situation and events surrounding it thoroughly on the span of few years it's occasionally crossed my mind.
But after 8-10 minutes of calm, factual writing - writing down events as I recalled them countless of times and feeling borderline bored I suddenly stumbled on something shameful, that crossed my mind but always was suppressed almost second later after appearing - and I felt such deep shame that I was almost shaking from it - only for me to then stumble upon another thought that was (as I thought) processed by my mind already, apparently it was not. I've never seen my writings being so incoherent and shaking - I felt such deep repressed ANGER and sadness that my whole body was shaking as I was writing down my incoherent mess and almost broke down crying in the process. Strangely, I've managed to calm down as the 30 minute mark approaches and afterwards I don't feel terrifically 'devastated' as others describe it, just kind of tired and drained. I am wondering, did I choose my traumatic/stressful event correctly is that possible that I chose something wrong if I managed to calm down a bit quickly?
Prof. Huberman, I love your work and I deeply appreciate your efforts to bring people such high-quality, profoundly meaningful, impactful resources. May you thrive!
I have been journaling for the last two years. It has saved my life.
Imagining the waves of momentum this practice will instigate when implemented makes me smile. Thank you for your efforts in using science to bring people home.
As far as the journaling goes, it's been somewhat of a miracle. I just completed my 3rd session. Unexpected improvement regarding the the actual "difficult situation"; incredible turn of character with respect to the written material itself.
Thanks a lot!
I know, I am one of many who are eternally grateful for your podcasts. Thank you
Such actionable information! Pen, paper and 15 min times 4. Such a valuable exercise. I had never heard of this particular protocol. Thank you so much for your generosity in bringing this to us!
My new year resolution is keeping journal and I just bought a journal! I'll apply the method you shared in this episode on my journal! I appreciate you for teaching science and sharing love, Dr Huberman!
This mans channel is an absolute Godsend. Thank you so much Andrew! Your videos helped me quite alcohol and weed permanently. I used to journal my thoughts too and would notice my life improving whenever I wrote down my struggles or accomplishments. I thought about picking up journaling again the other day.. low and behold you have a video that just came out about it!
I've been doing this journaling protocol for over a month now, and let me tell you my anxiety level has dramatically decreased and my head feels clearer!
Just watched this episode and thinking about the tragic event of my life made me cry but I will do this exercise, to at least get the pent up emotions and feelings out of my body. Thank you Dr. Huberman.
This sounds so great to be implemented as a yearly practice, to help process the hardships and be able to start the new year in a better mental place. Thank you for sharing this!!!
I've been doing something similar whenever I felt too anxious about something but knowing the specific protocols the scientists used, is a great addition!!!
You make an amazing secretary of education in our country- your knowledge and commitment to humanity could change the course of our country-
I "stumbled" upon this podcast this morning and frankly I am elated! It has validated and confirmed and in so many ways totally encouraged me. I will be using it to refer to myself as well as how I will next be approaching clients in psychotherapy in a renewed and reinvigorated way. Thank you! This was so good! I will be tuning in to more of your podcasts.
This podcast has been the most impactful to me thus far. I have listened to it 3 times, about to listen a 4th time and take notes. I started therapy last week and next week plan an accelerated TMS protocol with Spravato. I plan to exercise this writing protocol next week also. I know it's a lot all at once, but I'm ready!
Wow, thank you for this reminder of the Hoberman writing exercise. I had an english teacher in high school in the late 80s who would do this each year in her class. I had already lived through some very traumatic events at that young age. These exercises were very helpful, and I have used it throughout my life. I will say that each time I have done this exercise, it takes everything out of me, and I generally have to sleep a lot afterward. Being truthful with yourself about your feelings and memories is important to heal from trauma. Generally, I see improvement in PTSD episodes and my Fibromyalgia symptoms. Similar to when you do a deep detox protacal, if you prepare yourself to go through the healing process, getting adequate fluids, good nutrition, fresh air, sunlight, and sleep, your progress can be very positive and affective going forward. At first, it can be painful but then envigorating. ❤
I plan to save this and share it with other. I knew how helpful it was for me but I didn't know all the benefits it truly provides.
Important comment you made! Thank you for sharing. (And yep- same here...I end up sleeping an extra hour or two and still feeling tired on nights when I'm processing what I wrote. Definitely very real, very deep work.) ❤️🩹
You are a beautiful human Andrew, inside and out. Thank you for all you do for the betterment of humanity.
Thank you for this insight. I just listened to your live Instagram discussion related to performing this practice as part of a group activity. This will be, I am sure, enlightening and transformational. I plan on writing about my almost 25 year marriage ending. I have transformed and moved on but just the thought of this reflection on this event makes me very emotional. This shows me that there is a lot to continue to transform from, which will make me more enlightened and transformed from this experience. Thank you. Powerful. We need to face our emotions head on and use these experiences to help us grow, no matter how painful.
Just did Day 1. (Glad for the advice to take a few minutes at the end of the session, definitely needed it!) Thanks for highlighting this specific protocol and the science behind it: very interested to see what shakes loose.
This is interesting, to write/journal about a particular negative experience. I actually did exactly this a few years ago when I was smoking marijuana. The marijuana triggered like a psychosis in me and a lot of suppressed emotions/memories resurfaced and instinctly, I knew I needed to write it all down to feel better. As I wrote everything down, I could feel the emotions. Because of that experience, I now write in my journal regularly.
That happened to me last night, it triggered my psychosis and i never want to feel that way again. Im done with weed and i dont drink neither so i need to stop suppressing my emotions and heal and talk properly and nice to myself. I hope youre doing okay and youre not alone
Help sir... 🙏🇪🇹🇵🇭🇱🇷🇯🇵🥺
I have the same story, smoked weed and had a panic attack, slowly it gets better, this really helps me fight my anxiety and my panic is starting to vanish. I probably won’t ever smoke again and am now starting to express my emotions and some “traumas” from my childhood
Finally a solo episode. Couldn’t wait to hear you Huberman! 👏
A protocol I have been doing myself but as I love poetry this has been my go to therapy, not because I'm ill but to keep me free from stress, writing down your thoughts, feelings and torments works well. Thanks.
Everytime I think Huberman can't come up with an exciting topic he always surprise me with an even more exciting topic!
I know right! Very entertaining
I would say that this podcast is the best one yet ! I started practising this the day I listened to it and I can say for sure that in my mind, I have a coherent narrative of the traumatic events. It used to be in bits and pieces and all over the place in my head .. I will be starting with journaling the next event soon. Can’t thank you and your team enough!!
Thank you for your comment! I was hoping for some testimonies here. Also started practicing the protocol today and it's not been easy but I know it's necessary.
Thank you. I journal almost daily. It’s an avid aspect of my spiritual life. This makes sense to me. I am going to also try this. I am grateful for you and all you give.
so great! we've been brainwashed to "not talk about anything negative, just look at the bright side"... nope! that's not it. Go into the real stuff, pull out all the stops, keeping going until there's nothing more to get out... then do it 3 more times... it works! You are accepting your feelings as you do this- that's part of the healing. You are listening to yourself...
You are doing such an amazing job for humanity, sharing all this information with us, thank you so much for everything you do and share!
Dr. Huberman is single handily saving my life.
Shadow work with the structure of artist morning pages (the required 3 big pages of nonstop writing takes me about 20 minutes), perfect. I'm glad to see that there's so much research about it. I haven't known that. But I can safely say it's been one of the most powerful tools to use as needed since I found it. Thank you for the episode and all your hard work!
Thanks for sharing a non-pharma approach to healing. Empowering yet doesn't cost anything, which is why it's not widely known. Like behavior therapy and behavioral medicine, which have been around for decades.
This totally sounds like "Narrative Exposure Therapy" which is moving traumatizing memories from amygdala to hippocamp. There's a good video on it on YT.
Been looking for some motivation to get into journaling, this might just be what I need to kick start the habit! Thanks as always for the fantastic work you do :)
same here
Journaling is the best thing that’s happened to me!
I LOVE THIS EPISODE. THANK YOU SO MUCH DR. HUBERMAN. I have been journaling via hand drooling and scribbling of feelings and inspirations for 20 years. I am watching again your 4 sessions with Dr Conti. I am afraid to do the Dr. Pennebaker’s journal……. But I will try to overcome my fear and do this exercise.
I absolutely love your podcasts Andrew! A small piece of feedback re this one - the fast changing of camera angles is distracting, not something I've noticed before. Your service to humanity is immense, thank you
This episode reminds me of the podcast with Jocko, step back and detach from a traumatic experience and re elaborate a new meaning for that event. I really loved the explanation at 59:30. I think I will give it a go. Thank you Andrew, fantastic episode as always!
that sounds very interesting -- what is "jocko" is that "in-crowd" language for a person? Is this a Huberman podcast. Can I locate this podcast? thanks.
#1 is either 1.Wim Hof ( breath work / box 4:4) or 1.journalling ( start small: index card date and steps taken + streaks )
I started using a journal when I was quitting drinking. I wrote just a few times about my most traumatic event but found it quite hard to return to it each time. I will try again. Thank you for this information!
I really like this type of podcast/video where you only talk about one Protocol in depth and repeat it many times.
As much as i love just soaking in information, it becomes hard to get after them.
Now i know EXACTLY what and how to do, this one thing, which will be the focus for the next month to hopefully but very likely change my system.
Thank you Andrew, and i loved the Podcast wich Cam Hanes
The fact that I couldn’t listen to more than 37 minutes of this episode before it triggered an almost anxiety attack, tells me this is something I probably should be doing.
I really REALLY don’t want to dig back into that event but looks like I’ll do it over my Christmas break.
Wondering whether it would be beneficial to talk it over with my therapist before, after or both.
I’m a therapist and I highly recommend you let your therapist know you are going to be attempting to undertake this humongous and deeply meaningful task. Just so you can have some support and be given some coping tools to use along the way.
Good luck and Godspeed, my friend. 🙌✨
@MrBungle900 thank you for the experienced advise, greatly appreciated! I'll be reaching out to her before starting. Excited to get this block out of the way and start actually healing it
I was crying at 12 minutes and didn;t know why. I then realised I was viscerally reacting to a few events that started to run through my mind. So, I too think I probably really need this. My first thought was ..."I am far too old to even think of a future"...I am 67. Then I started to laugh: thinking..."grief...between 530 am the sunshine in the eyes, delaying coffee, exercise, intermittent fasting, a sleep routine and ice baths when do I do this damn thing Daddy Huberman? Perhaps a quick jot down in the ice bath? Good luck to you. Let's work on us both doing this for our mental health and wellbeing.
If you're dealing with BIG things, I'd recommend doing your first writing session in the presence of your therapist, just in case you need support.
My thing was big but not 'panic attack' big, and I was not prepared for how activated I felt afterwards (after an hour or so I had to go for a long walk to work that feeling out of my body). I was really down after first two sessions too.
Just did my third session now and I didn't feel emotional at all. And the cohesiveness is dramatically different. I'm also getting important insights each time, so that's a bonus.
@@mimig6511 you’re never far too old! Sounds like you’re killing it 😉 Hell im mid 30s and not even keeping up with all of those.
I finally made it back and listened to the full episode and it was a far more positive experience than my first go. The benefits far out weigh keeping this old thing hidden and unprocessed.
I’m on board, booked in to discuss it with my therapist and get some guidance, then I’m jumping right in it tackling this.
I’ll see you on the other side late December! Heal well new friend MimiG 💚
Hi Andrew! I stumbled onto your podcasts and have taken several deep dives. Thank you for what you are doing. I am in the comments because you said your team reads them all! I’m here to plead for an episode on the research on phthalates. I saw you touched on it related to it’s impact on testosterone. I am interested to hear more. I’ve read Rebecca Fett’s book titled It starts with the Egg (she has a degree in molecular bio and biochem). She details how plastics are a huge source of phthalates that end up in our blood streams and cause many issues. She focuses on female egg quality but also outlines other health impacts. She cites a ton of research. I would love your take! Thanks again!
Wow . Incredible feeling
Your video was in my watch list for awhile. I was going through clearing. Then I decided to listen. I couldn't believe how good this is. Thank you so much. ❤
Your dad said no to journalism yet here you are still wrapped in the wonderfully transformative world of words🤭 Thank you Dr. Huberman, team, sponsors and supporters☀️ My sister and I will be adding this to our morning prayer routine