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Cancelling negative thought patterns that cause anxiety, sleeplessness, and self-doubt: a journal writing exercise.
Published March 21, 2012 | 
Here is a list of common thought patterns that lead to anxiety and sleepless nights:
1. “I am not good enough”
2. “I don’t have enough”
3. “What are they thinking about me”?
4. “I look fat”
5. “I am a failure”
6. “I am broke”
7. “I am a paycheck away from being bankrupt and living on the street”.
8. “That’s impossible!”
9. “I can’t”
10. “I’m no good at___”
These are just a few “bad tapes” that many of us torture ourselves with on a regular basis, over and over again.
We are not born anxious or fearful or self-loathing!
We come out into the world these beautiful perfectly wonderful creatures!
Sometime between the time we were born to the person we are now we have learned and been conditioned to fear and be anxious and feel bad about ourselves(either by parents, siblings,teachers, friends, and other people our environment,media, our culture,etc).
Well, the good news is that we can work on cancelling all this bad thinking.
Tonight in your journal please write down a list of your negative thought patterns that you play on a regular basis. You know you have them. Now write them down. Or if you can’t think of any right now, have a notebook handy and when you catch yourself doing it, you can jot it down. Enlist a spouse or close friend to help. They can “bust you” if they hear you utter any negative self talk.
Once you write a fearful or anxious thought down, draw a big X across the phrase. That step alone would be really great. I also like to imagine myself cutting my own throat when I am thinking or saying one of these toxic messages to myself while yelling: CANCEL!!!!!
Now, you can actually re-write your own thought patterns to the reverse (the positive tape instead)
For example
1. “I can’t” can be cancelled and X’d and then “I can!” can take it’s place.
2. “I am fat” can be cancelled and X’d (really imagine yourself slashing your throat here!) can instead be “I love and appreciate my healthy and beautiful body”.
3. When you see something that you think you can’t afford such as a nice car on the highway, a beautiful home in a nice neighborhood, or a pretty Spring dress on the clothes rack, cancel “I can’t afford this”, and replace it with: “I can afford that!”.
You get the idea. It takes a little time. Be patient with yourself. Perhaps tackle one negative thought pattern at a time.
Before long you will be confident, worry-free, and sleeping like that innocent perfect baby you began your life as!
Cheers to that!
In Peace,
Debra
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Posted in Affirmations, anxiety, Benefits of Journal Writing, Depression, Getting a good night sleep, insomnia, Journal Prompts, journal writing, panic attack, Positive living, Self-empowerment, stress, worry | 
anxiety, cancelling negative self talk, cut throat image, doubting yourself, loss of sleep, negative tapes, self confidence, we were not born with anxiety, worry, writing for healing | 
1 CommentIn another life I could have been a Flamenco Dancer (among other things): a fun journal writing exercise
Published February 27, 2012 | 
Let’s have some fun with our journal writing tonight, shall we?
This exercise will get your imagination and spirit soaring. I will keep the directions simple.
On the top of your journal entry, write: ” In another life I could have been…” Then simply write. Do not edit. See what comes out and have some fun with it.
I can’t wait to start this one. Let’s see..
In another life I could have been…
1. A Flamenco dancer
2. A cat
3. A dolphin trainer
4. A travel writer
5. A barista
6. An activities director on a cruise ship or a nursing home
7. A cook serving up good food to surfers in a roadside food truck in Hawaii
8. A classical guitarist
9. A journalist who gets to interview famous people
10. An impressionist painter
Your turn!
In peace,
Debra
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What I love and what I appreciate about the things I love. Tonight’s journal writing session.
Published February 21, 2012 | What we appreciate appreciates.
What we focus on grows.
Why not focus on what we love and how we appreciate what we love?
It’s journal writing time, let’s see…
I love my husband!
(yes, this is really me and John taken on our wedding day last March..already almost a year ago!)
What I appreciate about him is his kindness, friendship, and all the many things he does to take care of the house and our family (including cleaning the cat boxes!)
I love my job!
What I appreciate about my job (I’m a fifth grade school teacher) is: I can help and inspire young people, two days are never the same, I am challenged intellectually and creatively all the time. Yes, I am learning right along with my students: a truly wonderful thing!
I love cats!
What I appreciate about cats is their beauty, softness, companionship, their spirit, everything! I just love cats.
(My sweet cat Mew, of course)
I love Florida!
(A Florida sunset is the best!)
What I appreciate about Florida is that it is my home, it is entrusting me to teach it’s young (by giving me my teaching certificate), the climate, the beach, the palm trees, the fact that it stays green here all year long, and all the friendly people who live here.
This exercise is really fun. I find myself on a roll here. I do not wish to be a bore so I will finish my entry in my private journal and permit you to begin yours!
Have fun!
Debra : )
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Posted in Gratitude list, Happiness, Journal Prompts, journal writing, lists, Love, Self-empowerment | appreciate, journal writing, love | Leave a commentFive journal writing prompts to jumpstart your day
Published February 13, 2012 | 
Good morning!
As you wake up and enjoy your coffee or tea,
I offer five journal writing prompts for you:
1. What do I find refreshing?
2. Where and how do I feel heavy?
3. Where and how do I feel light?
4. What would I like to learn today?
5. How might I teach or help someone else today?
Have a blessed day,
Debra
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Five things I am letting go of now. What would you like to drop, release, and let go of… ?
Published January 30, 2012 | 
Right now, I am choosing to let go of:
1. the need to control or change my husband.
2. being upset when things don’t go as I originally intended
3. self criticism
4. negative images and stories in the media (Just don’t need them!)
5. doubt
What would you like to let go of? Here’s a little secret: we can let go of anything we want in our lives anytime we choose to do so. It is very liberating when we do let go of things, people, beliefs, and circumstances that no longer serve us. It feels very good, as a matter of fact!
So, what would you like to let go of right now?
Write it down in your journal. Do it. Let it go and don’t look back.
Good night.
In Peace,
Debra
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Posted in Happiness, Journal Prompts, Positive living, Self-empowerment | journal writing, letting go, release | Leave a commentThe Perfect Day: A journal writing exercise
Published January 25, 2012 | 
As I reflect on my day, I feel very thankful for it was a really good day. A big part of The Warm Milk Journal’s Mission is to live the life of our dreams by day (so that we may sleep restfully by night).
I have a fun journal writing exercise for you tonight. It is entitled simply: The Perfect Day.
When you have a little quiet time for yourself I invite you to stretch a bit, breathe, and just meditate on this idea: what is the perfect day? What does that mean for you? You can think of a regular work day that goes exceedingly well, a weekend or vacation day, or a dream day in which if time, money, or any of our daily duties were not constraining us, what would be the perfect day for YOU?
Your journal entry could also be a mix of random things from all kind of different days….perfect days…
Definition of Perfection:
the quality or state of being perfect: as a : freedom from fault or defect : flawlessness b : maturity c : the quality or state of being saintly
Source: www.merriam-webster.com/dictionary/perfection
Are you ready? I know I am… I love to write at the end of my day… or the start of my day. In this case tonight it is the end of the day, so here goes…
The Perfect Day:
1. My students are well-behaved, respectful, and excited.
2. I have a lot of energy and feel well rested.
3. I work out either at the gym, my Bikram yoga class, or take a long bike ride or walk on the beach.
4. I can sleep in
5. I’ve brewed a perfect pot of coffee
6. I have plenty of time to read, write, reflect, and do nothing….
7. I’ve had a chance to connect with my husband and daughter
Your turn. : )
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Friendship: a simple journal writing exercise
Published January 18, 2012 | A friend is one of the nicest things you can have, and one of the best things you can be. ~Douglas Pagels
The topic of friendship has come up a lot in my life lately. I have a fourteen year old daughter and her world is full of laughing with her girlfriends at all hours when they come to our house for a sleep over…
I consider my husband my best friend…
I have my “old” friends from my youth, college days, and young mommyhood days that I am still in touch with thanks to Facebook…
In this chapter of my life (I’m a 45 year old schoolteacher/blogger raising two teenagers, a husband, and two cats. Ha!)
Where and how do I fit friends into my busy life now?
Most of us don’t need a psychiatric therapist as much as a friend to be silly with. ~Robert Brault
Here is my journal writing invitation to you this evening (or morning depending on where you live)
On the the top of your journal entry, simply write “Friendship”…. then write down anything that comes to mind.
I find I do well if I just write quickly what comes to mind without editing or critiquing what I am writing…
Just play with the idea and see what happens.
The act of putting pen to paper encourages pause for thought, this in turn makes us think more deeply about life, which helps us regain our equilibrium. ~Norbet Platt
The powerful thing about journal writing is that if we get ourselves in a relaxed state long enough, our true selves emerge. That touch of divine and intuition and wisdom comes out.
Let’s try it and see what happens, shall we?
Let’s see. I will begin!
FRIENDSHIP
1. I will always cherish those friends I made when I was a child and teenager. Those were the carefree days when I had time to invest and nurture these friends. Plus, these people knew me when I was just coming of age. How special is that?
2. I value the friendship I have with my husband. He is my best friend. He challenges me. He loves and supports me. He ultimately brings out the best in me.
3. I don’t spend time with friends that much these days for I am very busy working and when I’m not working I have my family..Hmmm….
4. I have my online friends on Twitter and Facebook that I have grown to value and appreciate very much.
5. What can I do to nurture my friends?
6. What friendships are worth investing time and energy in now during this busy chapter in my life?
This is a just a start, but I will finish in my private journal, so that you, dear friend, can begin you entry on…
FRIENDSHIP
Have fun.
Peace,
Debra
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How can I be the most loving person I am capable of being today? A journal writing session
Published January 13, 2012 | 
Love is an act of endless forgiveness, a tender look which becomes a habit. ~Peter Ustinov
Sometimes everyday life challenges us and keeps us from being the most loving people we are capable of being. A goal of mine is to live my life with love being my compass. This is not always easy.
This morning’s journal writing session serves as a reminder and a way of focusing on being that loving person that is inside of us.
In your journals, write: How can I be the most loving person I am capable of being today? Then list as many things as you can think of. I love doing this exercise in the morning when I am first waking up. It sets a positive tone to my day. If at first I was leaning towards getting a grumpy start, this exercise is capable of changing my outlook, mood, and immediately around considerably! Pretty powerful stuff for something so simple.
Ready to give this a try?
As I often do, I will start with a few ideas for my own journal entry and then it will be your turn.
Let’s see..
How can I be the most loving person I am capable of being today?
1. Greet my husband with a smile, hug, and kiss when he wakes up this morning and when I see him when I first get home later this afternoon.
2. Forgive his snoring from last night.
3. Patiently listen to my daughter describe her day when she is home from school.
4. Greet every one of my students with a smile as they enter my classroom this morning.
5. Complain about nothing.
6. Be generous with compliments with everybody I encounter today.
7. Love myself by eating healthy food, drinking plenty of water, and working out.
I will stop here and finish in my private journal.
Have a blessed day full of love.
Debra
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What I love… a quick journal writing exercise sure to lift your spirits.
Published January 10, 2012 | 
This is a fun and quick little journal writing exercise that is sure to give you a boost and a smile.
Open your journal and write down as quick as you can a list of the things you love.
Remember,
What we focus on grows!
So why not take a few minutes and concentrate on what we love?
Ready?
Here goes:
What I love:
1. My husband
2. My daughter
3. My cats
4. My books
5. My home
6. Florida
7. The beach
8. My job
9. Working so close to home
10. Great music
11. language
12. Cooking
13. Going out for a nice meal
14. My coffee
15. My bed
16. My soft fleecy green bathrobe
17. Going for walks
18. yoga
I could go on and on…. this is just so much fun. It does not take much time and you do feel great when you think of what or who you love and are reminded of all the blessings you do have in your life.
Your turn!
In peace,
Debra
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Posted in Benefits of Journal Writing, Happiness, Journal Prompts, Love | being happy, journal writing, love | Leave a commentLight and dedication for your life: a journal writing session in honor of the eighth night of Hannukah
Published December 27, 2011 | Blessed is the match consumed in kindling flame
Blessed is the flame that burns in the secret fastness of the heart
~Hannah Senesh
It is the eighth night of Hannukah tonight. “Hannukah” or “Channukah” literally means to dedicate. In terms of this Jewish holiday the word refers to the re dedication of the holy Jerusalem temple at the time of the Maccabean revolt during the second century BCE.
Whether you come from the Jewish tradition or not, we can all benefit from focusing on what we are dedicated to. If we truly focus and dedicate ourselves on what really matters and is important to us, then we will be blessed with much light in our lives.
Two questions for your journal writing to ask this December evening, the eighth night of Hannukah:
1. What brings light into your life?
2. What are you willing or wish to dedicate yourself and your life to?
I can not wait to begin my entries..
What brings light into my life?
Let’s see…
1. My family
2. My marriage
3. My job: working with children and helping to instill the love of reading, writing, and learning…
4. The natural beauty of my home state of Florida, the sunshine state!
5. Friends who hang in there with me..
6. Supportive colleagues
7. My yoga class and gym
8. Beautiful music
9. Meals cooked with love
10. My cat
11. My garden
What do I wish to dedicate (or rededicate) my life to?
1. My marriage
2. My children
3. My students
4. My health
5. My spiritual growth
6. The Warm Milk Journal and supporting people from all around the globe to live a well balanced life by day (free of anxiety) and sleeping restfully at night (free of anxiety)
Your turn, Dear Friends!
Here’s to a light-filled, radiant life filled with dedicated purpose.
Much love to you and as always…
In Peace,
Debra
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