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<div class="search_wrap search_style_ search_state_fixed search_ajax"> <div class="search_form_wrap"> <form role="search" method="get" class="search_form" action="https://sageintegrativewellness.com/"> <button type="submit" class="search_submit icon-search-1" title="Start search"></button> <input type="text" class="search_field" placeholder="Search" value="" name="s" /></form> </div><div class="search_results widget_area scheme_original"><a class="search_results_close icon-cancel"></a><div class="search_results_content"></div></div></div> </div> <div class="panel_middle"> <div class="contact_field contact_phone"> <span class="contact_icon icon-phone"></span> <span class="contact_label contact_phone">+1(800)123-4566</span> </div><div class="contact_field contact_email"> <span class="contact_icon icon-mail"></span> <span class="contact_email">info@yoursite.com</span> </div><div class="top_panel_top_left"> </div> <div class="top_panel_top_right top_panel_top_user_area"> <ul 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class="content"> <article class="itemscope post_item post_item_single post_featured_default post_format_standard post-6223 post type-post status-publish format-standard has-post-thumbnail hentry category-holistic-entrepreneurship category-holistic-health category-energy-healing category-spiritual-healing category-state-of-mind tag-emotional-intelligence tag-health-and-wellness tag-holistic-health tag-holistic-nursing tag-journaling tag-therapeutic-journaling tag-therapeutic-writing tag-therapeutic-writing-reflections tag-wellness" itemscope itemtype="http://schema.org/Article"><div class="post_info"> <span class="post_info_item post_info_posted_by vcard" itemprop="author"><a href="https://sageintegrativewellness.com/author/dominique/" class="post_info_author">Dominique Fontaine</a></span> <span class="post_info_item post_info_posted"> <a href="https://sageintegrativewellness.com/therapeutic-writing-reflections-balancing-mindset-for-2023/" class="post_info_date date updated" itemprop="datePublished" content="2023-01-02 22:23:26">January 2, 2023</a></span> <span class="post_info_item post_info_counters"> <span class="post_counters_item post_counters_views icon-eye" title="Views - 553" href="https://sageintegrativewellness.com/therapeutic-writing-reflections-balancing-mindset-for-2023/"><span class="post_counters_number">553</span></span> <a class="post_counters_item post_counters_comments icon-comment" title="Comments - 0" href="https://sageintegrativewellness.com/therapeutic-writing-reflections-balancing-mindset-for-2023/#respond"><span class="post_counters_number">0</span></a> <a class="post_counters_item post_counters_likes icon-heart enabled" title="Like" href="#" data-postid="6223" data-likes="0" data-title-like="Like" data-title-dislike="Dislike"><span class="post_counters_number">0</span></a> </span> </div> <section class="post_featured"> <div class="post_thumb" data-image="https://sageintegrativewellness.com/wp-content/uploads/2023/01/pexels-furkanfdemir-7080676-scaled.jpg" data-title="<strong>Therapeutic Writing Reflections: Balancing Mindset for 2023</strong>"> <a class="hover_icon hover_icon_view" href="https://sageintegrativewellness.com/wp-content/uploads/2023/01/pexels-furkanfdemir-7080676-scaled.jpg" title="<strong>Therapeutic Writing Reflections: Balancing Mindset for 2023</strong>"><img class="wp-post-image" width="1170" height="659" alt="<strong>Therapeutic Writing Reflections: Balancing Mindset for 2023</strong>" src="https://sageintegrativewellness.com/wp-content/uploads/2023/01/pexels-furkanfdemir-7080676-scaled-1170x659.jpg" itemprop="image"></a> </div> </section> <section class="post_content" itemprop="articleBody"><p>A new year signals a fresh start, and, for many, we forge ahead, making resolutions to change ourselves. However, <a href="https://discoverhappyhabits.com/new-years-resolution-statistics/"><strong>statistics</strong></a> show only 9%-12% of us successfully keep our resolutions. There has to be a better way to usher in the new and release the old, right? </p><p><strong><em>Undivided attention is one of the greatest gifts we can give ourselves, and in this article we focus on how reflective therapeutic writing is a free tool we all have at our disposal. </em></strong></p><p>Taking the time to pause and reflect on our past experiences helps us understand our emotions, thoughts, and behaviors. </p><h2 class="wp-block-heading"><strong>What is Reflective Therapeutic Writing?</strong></h2><p>The <a href="https://www.student.unsw.edu.au/reflective-writing"><strong>University of North South Wales</strong></a> defines reflective therapeutic writing as a multifaceted tool to document your response to experiences, opinions, events, or new information and communicate your response to thoughts and feelings. <img decoding="async" width="279" height="278.99052567925946" src="https://lh6.googleusercontent.com/_ROzV15YHmatJNjiM4ZFbXv9_rXOWwaY0JSfQQfVBUJ77cUHdc_UVe5vxY9flcscqQUruD6VfZOJRca71V_P31e8apmT0-TJLoy9hshCMN7AJUG7FOKPdvvlf44RZBHTWq75lrOmmnF2AyvD79ynHzV7xY7aQdXftk2dKMkmHOuq1E0G4NCcSMCNEerftA"></p><p><strong><em>Concretely, reflective therapeutic writing improves our self-awareness and reveals insights about ourselves and the events we experience. </em></strong></p><h2 class="wp-block-heading"><strong>Benefits of Reflective Therapeutic Writing</strong></h2><p><strong>Therapeutic reflection promotes a balanced mind free of mental clutter, fully present, moving in self-awareness toward our goals with self-criticism on low. </strong></p><p>Simply put, reflective therapeutic writing increases mindfulness of the present. Self-reflection improves self-awareness of our thoughts, feelings, actions, values, beliefs, and goals. Furthermore, it strengthens our understanding of ourselves in the past, the present, and what we hope to be in the future. Finally, therapeutic reflection expands our ability to live in the present moment with self-compassion.</p><h2 class="wp-block-heading"><strong>Sage tips for self-reflection</strong></h2><h3 class="wp-block-heading"><strong><em>Schedule self-reflection time </em></strong></h3><p>If you struggle to find time for self-reflection, add an appointment to your daily or weekly calendar. Moreover, be vigilant and guard this time as a high priority. Most importantly, silence or remove all distractions.</p><h3 class="wp-block-heading"><strong><em>Create a sacred space and ritual.</em></strong></h3><p>A pleasing environment, intentional action, and reward are three ways that support <a href="https://sageintegrativewellness.com/five-alive-tapping-into-all-five-senses-with-an-integrative-nurse-coach/"><strong>building a new practice</strong></a>, such as therapeutic reflection.</p><p>First, create ambiance by lighting a candle, making a cup of tea, or sitting in your favorite chair. Second, take a moment to center yourself by breathing slowly and deeply five times. Next, begin your reflective therapeutic writing session. Write continuously, without editing or judgment. If you struggle with how to start, use the phrase “I remember when” to recall a memory. Lastly, humans are more likely to repeat behaviors when rewarded immediately following a new task, so find a small, enjoyable treat that stimulates your reward center.</p><h3 class="wp-block-heading"><strong><em>Utilize the Mind-mapping technique</em></strong></h3><p><a href="https://www.mindmaps.com/what-is-mind-mapping/"><strong>Mind mapping</strong></a> is a powerful technique to help you visually develop and organize ideas and information. To begin, write a central idea, event, or topic in the center of the paper. Then, allow associative thoughts to flow. Each time a new supportive thought arises, draw a line from the center out in any direction and write the new idea at the end of the line. Repeat this process until you have explored the idea fully. . <img decoding="async" width="465.6105032822757" height="277.5794338094405" src="https://lh5.googleusercontent.com/5cat0TU9Z3eVuQqMtGseZnVJSbzfO0mBr47jBBUvovlElVpw53HpYdZtv2p48vjaSyLG6jEshfutzrSoEe7U601kZT8vwtx57rjSg2uqrOL-m1WZy62kgT-fVV3Ou-NXx-P1Q_obIfoWIMtWZXCitKgLSbBfdsN9m4Ge64KhNUHJBDtlgb8WwOA-TfN7WQ"></p><h2 class="wp-block-heading"><strong>Changing perspectives for 2023</strong></h2><h3 class="wp-block-heading"><strong><em>Self-Compassion</em></strong></h3><p><a href="https://self-compassion.org/the-three-elements-of-self-compassion-2/"><strong>Self-compassion</strong></a> entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate rather than ignoring our pain or lashing ourselves with self-criticism. It is paramount to practice self-compassion during therapeutic reflection. Treating ourselves with compassion allows room for the inevitable folly called the human condition, helps to banish perfectionism, and encourages us to be mindful of our self-talk.</p><p>To learn more about the art of self-compassion, watch <strong><a href="https://www.youtube.com/watch?v=pKEtknqHTjo">Dr. Kristin Neff鈥檚 TedTalk</a>.</strong></p><h3 class="wp-block-heading"><strong><em>Emotional intelligence (EQ)</em></strong></h3><p>According to Travis Bradberry and Jean Greaves, authors of<strong> <a href="https://www.talentsmarteq.com/about-eq/">Emotional Intelligence 2.0</a></strong>, “Emotional Intelligence is your ability to recognize and understand emotions in yourself and others and use this awareness to manage your behavior and relationships.” Moreover, EQ can be cultivated. We can use EQ to create a safe space for self-reflection, coexistence, and collaboration with those around us. </p><h3 class="wp-block-heading"><strong><em>Relational Intelligence (RQ) </em></strong></h3><p><a href="https://journals.aom.org/doi/10.5465/ambpp.2005.18783524"><strong>Relational Intelligence (RQ)</strong></a> is the ability to be aware of and understand our own and others’ emotions, values, interests, and demands, to discriminate among them, to critically reflect on them, and to use this information to guide one’s actions and behavior with respect to people. Amidst moments of therapeutic reflection, RQ catalyzes curiosity about ourselves and others. Finally, RQ enables us to choose and grow lasting relationships while observing healthy relationship boundaries.  </p><h2 class="wp-block-heading"><strong>Takeaway </strong></h2><p>Through the regular use of therapeutic reflection, we validate our experiences emotionally, physically, and mentally. Additionally, we bolster our ability to live presently by shedding mental weight and acknowledging how our past has influenced our present and future. Equally important, by employing self-compassion and emotional and relational intelligence, we pave the way to building the life we desire. Today, we challenge you to <a href="https://sageintegrativewellness.com/therapeutic-journaling/"><strong>schedule a reflective therapeutic writing session </strong></a>for your health and wellbeing and enjoy the journey.</p><p><em>Nurse Writer </em><a href="https://sageintegrativewellness.com/about-dominique-fontaine/"><em><strong>Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC </strong></em></a><em>is a double board certified holistic nurse, holistic medical content writer, and medical content reviewer for<strong> </strong></em><a href="https://sageintegrativewellness.com/"><strong><em>Sage Integrative Wellness, LLC</em></strong></a><em>, and various national and international wellness companies and media companies. Dominique offers </em><a href="https://sagescheduling.as.me/integrativeconsulting"><em><strong>holistic nurse consulting</strong></em></a><em> for businesses, media companies, and organizations in holistic medical content writing and medical content reviewing upon request. She鈥檚 a passionate neurodiverse nurse advocate striving to transform healthcare and culture through awareness, holistic education and research, and integrative nurse coaching.</em></p><figure class="wp-block-image size-thumbnail"><img loading="lazy" decoding="async" width="150" height="150" src="https://sageintegrativewellness.com/wp-content/uploads/2021/08/IMG-9475-150x150.jpg" alt="" class="wp-image-3980" srcset="https://sageintegrativewellness.com/wp-content/uploads/2021/08/IMG-9475-150x150.jpg 150w, https://sageintegrativewellness.com/wp-content/uploads/2021/08/IMG-9475-300x300.jpg 300w, https://sageintegrativewellness.com/wp-content/uploads/2021/08/IMG-9475-100x100.jpg 100w" sizes="(max-width: 150px) 100vw, 150px" /></figure> <div class="post_info post_info_bottom"> <span class="post_info_item post_info_categories"><span class="title">Categories:</span> <a class="category_link" href="https://sageintegrativewellness.com/category/holistic-entrepreneurship/">Holistic Entrepreneurship</a>, <a class="category_link" href="https://sageintegrativewellness.com/category/holistic-health/">Holistic Health</a>, <a class="category_link" href="https://sageintegrativewellness.com/category/energy-healing/">Spiritual and Energy Healing</a>, <a class="category_link" href="https://sageintegrativewellness.com/category/spiritual-healing/">Spiritual Healing</a>, <a class="category_link" href="https://sageintegrativewellness.com/category/state-of-mind/">State of Mind</a></span> <span class="post_info_item post_info_tags"><span class="title">Tags:</span> <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/emotional-intelligence/">emotional intelligence</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/health-and-wellness/">health and wellness</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/holistic-health/">holistic health</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/holistic-nursing/">holistic nursing</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/journaling/">journaling</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/therapeutic-journaling/">therapeutic journaling</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/therapeutic-writing/">therapeutic writing</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/therapeutic-writing-reflections/">therapeutic writing reflections</a>, <a class="post_tag_link" href="https://sageintegrativewellness.com/tag/wellness/">wellness</a></span> </div> </section>  <section class="comments_wrap"> <div class="comments_form_wrap"> <h2 class="section_title comments_form_title">Add Comment</h2> <div class="comments_form"> <div id="respond" class="comment-respond"> <h3 id="reply-title" class="comment-reply-title"> <small><a rel="nofollow" id="cancel-comment-reply-link" href="/therapeutic-writing-reflections-balancing-mindset-for-2023/#respond" style="display:none;">Cancel reply</a></small></h3><form action="https://sageintegrativewellness.com/wp-comments-post.php" method="post" id="commentform" class="comment-form sc_input_hover_default"><p class="comments_notes">Your email address will not be published. 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