A Science-Supported Journaling Protocol to Improve Mental & Physical Health

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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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, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Science #Journaling

[andreww]

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

[robezoner]

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!

[johnnylonglegs]

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

[Melavi]

'Write hard and clear about what hurts' - Ernest Hemingway

Thank you as always Andrew! ❤

[yfcanaan]

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.

[emotionalsupportpaintbrush]

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!

[martine]

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 ❤️❤️❤️

[connorphelan]

A deep dive into laughter/comedy/humor would be so cool to see

[Perfftetysheeeeeets]

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

[nicj]

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.

[HarpaAI]

🎯 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

[r.p.]

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!!😍

[christinat.]

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 . ❤

[tahoforbreakfast]

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.

[tengdayz]

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.

[Hello-bhiu]

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!

[augiewombat]

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!

[luliYgaston]

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 💤

[kholoudahmedabdulsalam]

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

[jasperjoy]

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!