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ᡣ𐭩 •｡ꪆৎ ˚⋅

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From the album of Enriqueta Sanfiz, a true cottagecore girlie from the 19th century 🌺💐

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16th century flower illustration PNGs.

(source: Book of Flower Studies, ca. 1510–1515)

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The Expressive Writing Paradigm-Processing Trauma

Journaling and Your Health

💛Come join our journaling community on tumblr here! 💛

The “expressive writing paradigm” refers to the original study published by James W. Pennebaker in 1986–“Confronting a traumatic event: Toward an understanding of inhibition and disease.”—that has since forth launched the ongoing research on the effect of therapeutic writing on mental and physical health.

Pennebaker’s original study examined the physical and mental health symptoms of participants who were instructed to write about their traumatic events for 4 consecutive days for 15 minutes.

The study concluded that while participants experience the short-term effects of higher blood pressure and emotional distress immediately after writing sessions, the long-term effects saw an improvement of physical and mental health symptoms attributed to its cathartic effect.

Long-term effects noted decreased blood pressure, anxiety, muscle tension, pain, and stress; as well as increased autoimmune responses, sleep quality, and improved work/productivity performance.

Instructions and sample prompts:

“For the next four days, I would like you to write your very deepest thoughts and feelings about the most traumatic experience of your entire life, or an extremely important emotional issue. You might tie your topic to other parts of your life: your childhood, your relationships with others, your past, present or future. All of your writing is confidential. Don’t worry about spelling, grammar or sentence structure. The only rule is that once you begin writing, you continue until the time is up.”

Day 1:

Today, your goal is to write your deepest thoughts and feelings about the trauma or emotional upheaval that has been influencing your life the most. As you write about this upheaval, you might begin to tie it to other parts of your life. How is this event related to who you have been in the past, who you would like to be in the future, and who you are now? Do not forget that this writing is for you and you alone.

Day 2:

In your previous writing session, you were asked to explore your thoughts and feelings about a trauma or emotional upheaval that has affected you deeply. In today's writing, your task is to continue exploring your very deepest emotions and thoughts about that event, situation, or experience. You can write about the same trauma or upheaval as yesterday's, or you can choose a different one. Begin thinking about how this upheaval is, right now, affecting your life in general and perhaps whether you might be responsible for some of the effects of the trauma.

Day 3:

In your writing today, focus on the same topics you have been examining or shift your focus to another trauma or to another feature of the same trauma. Your primary goal is to continue focusing and elaborating on your emotions, as well as the thoughts about those events that are affecting your life the most right now.

Day 4:

This is the final day of the four-day writing exercise. As with the previous days' writings, explore your deepest emotions and thoughts about those upheavals and issues in your life that are most important and troublesome for you. In your writing, try to tie up anything that you haven't yet confronted. Really let go in your writing and be honest with yourself about this upheaval. Do your best to wrap up the entire experience into a meaningful story that you can take with you into the future.

Articles: (Write your secrets), (James Pennebaker’s Expressive Writing Paradigm, (Sample Prompts)

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The urge to make a photo diary especially for my analog photography

I always end up writing everything in one journal tho

Maybe it’s my ADHD but I just can’t keep many journals I write e v e r y t h i n g in one. All the notes, ideas, thoughts, book reviews and photos

꒰JOURNAL COVER INSPO꒱

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30 Ways to Romanticize Your Life 🌸

Life is more beautiful when you slow down and notice the magic around you. Here's how to romanticize your everyday moments:

 Wake up early to watch the sunrise.

Use your favorite mug for morning tea or coffee.

Write love letters to yourself in a journal.

Go on a solo date to a cozy café.

Light a candle while you work or study.

Play soft instrumental music while cooking.

Take a walk in nature without your phone.

Organize your desk with pastel stationery.

Capture small moments with a disposable camera.

Make your bed every morning.

Wear an outfit that makes you feel confident.

Add fresh flowers to your space.

Watch your favorite childhood movie.

Dance in your room to nostalgic music.

Try a new skincare routine.

Write down three things you're grateful for every day.

Learn calligraphy or start a creative hobby.

Keep a collection of your favorite poems.

Use a fancy pen for your daily notes.

Take a luxurious bubble bath.

Treat yourself to your favorite dessert.

Read a book that inspires you.

Keep a vision board of your dreams.

Watch the stars on a clear night.

Use aromatherapy oils for relaxation.

Write a letter to your future self.

Wear perfume even if you’re staying home.

Set up a cozy nook for reading or journaling.

Look for beauty in small details.

Smile at yourself in the mirror every morning.

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workouts & stretches for posture

🤍 5 minute everyday pilates back routine by lidia mera

🤍 8 minute fix for neck hump by yuuka sagwa

🤍 8 minute upper body stretch by mizi

🤍 10 minute fix forward head & neck posture by mizi

🤍 10 minute fix your posture pilates style stretch by eleni fit

🤍 10 minute workout & stretch for round back by pamela reif

🤍 10 minute slim back & better posture by emi wong

🤍 10 minute fix posture & reduce back pain by mady morrison

🤍 20 minute posture correction by akshaya agnes

🤍 25 minute workout for better posture by growingannanas

🤍 25 minute pilates for better posture by move with nicole

🤍 30 minute pilates for upper body & posture by move with nicole

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Evening waistcoat, 1838

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December will be full of good physical health

December will be full of good mental health

December will be full of answered prayers

December will be full of good energy

December will be full of good news

December will be full of good luck

December will be full of blessings

December will be full of peace

December will be full of love

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it-girl reminder 🎀

say your self love affirmations, take your medicine, moisturize your skin, drink water daily, do your skin care routine twice a day, don’t let anyone disturb your peace, journal/write in your diary for free therapy and get your beauty sleep! xoxo

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productive & mindful journal prompts for self care ｡‧˚ʚ♡ɞ˚‧ ｡

when do you feel most like yourself?

what is something you wish others knew about you?

what thoughts or worries are taking up mental space?

what activities clear your mind?

how do you feel when you are complimented?

what aspects of myself do I need to show more love?

how can I love my body more?

what is draining my energy?

what can I do to be my highest self? 

what are my intentions and goals for the month?

who am I most grateful for in my life?

how can I show more gratitude in my life? 

what is one commitment I can make and stick to this week?

what are my goals for the day/month/year?

what can’t I live without? 

what are some ways I can show more love to others in my life? 

what is most therapeutic for me? 

do I prefer more alone time or more social time? 

what is one bad habit I can replace with a good habit? 

what are some ways I can reduce screen time? 

are the people in my life positive influences?

am I living in alignment with my values and priorities?

how can I get out of my comfort zone?

what makes you feel the most confident and empowered?

what are your favorite qualities in a person? 

what is one thing I can do to align myself with my values and priorities?

what are the little things in my life I appreciate the most? 

what qualities do you love the most about yourself?

Love you all 𓍢ִ໋🌷͙֒  

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I think everyone should go back to journaling.

Back when we would use them, it was a way to get out your thoughts and wishes and frustrations. It was healthy.

Handwritten is best, I feel, because it's a record of who you were at the time. 

You can see what your handwriting looked like in different moods. 

You can feel the energy and emotions. There are tears in the paper, of both kinds. 

Drawings, doodles, practicing how to write your name in different ways. 

It was something you could hold in your hands, and would be around to tell your story after you were gone. 

It was a creative and deeply personal experience.

You can't get that typing on a phone or keyboard. It still helps, yes, but, it's just not the same.

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Natural methods to boost collagen synthesis during weight loss

Supporting collagen production during weight loss can help maintain skin firmness and elasticity. Here are some natural ways, with specific food and herb examples, to enhance collagen synthesis:

Amino acids for collagen building

Sources: Bone broth, chicken, fish (especially salmon), and eggs provide amino acids like glycine, proline, and lysine, essential for collagen structure.

Herbal Supplement: Horsetail is rich in silica, which supports collagen production and strengthens skin tissue.

Antioxidant-rich foods

Vitamin C Sources: Citrus fruits, strawberries, bell peppers, and broccoli. Vitamin C is vital for collagen synthesis by fibroblasts.

Polyphenol Sources: Green tea, berries (blueberries, blackberries), and dark chocolate. Polyphenols combat free radicals that break down collagen.

Hyaluronic acid-boosting foods

Sources: Sweet potatoes, soy products, and root vegetables like carrots help the body produce hyaluronic acid, which hydrates and plumps the skin.

Topical and dietary vitamin A

Topical Retinoids: Retinoid creams (such as retinol) can stimulate collagen production and reduce collagen breakdown.

Dietary Sources: Carrots, sweet potatoes, and leafy greens like spinach are rich in beta-carotene, a precursor to vitamin A, which aids skin repair.

Omega-3 fatty acids and hydration

Sources: Salmon, chia seeds, flaxseeds, and walnuts. Omega-3s help reduce inflammation, supporting collagen stability.

Herbal Support: Aloe vera, when applied topically, can hydrate and soothe the skin, complementing internal hydration for skin elasticity.

These natural foods and herbs provide essential nutrients that support collagen synthesis, helping maintain facial firmness and elasticity during weight loss.

[photos from Pinterest]