This Positive Psychology exercise will guide you through the practice of journaling through the holidays over 42 days from Thanksgiving to New Year’s Day, so that you may explore your thoughts and feelings surrounding the holiday season.
Download the booklet here:
What is Positive Psychology?
“Positive psychology is the scientific study of optimal human functioning. It aims to discover and promote the factors that allow individuals and communities to thrive.” (Seligman, 2002) The late Dr.Christopher Peterson (also one of the founding fathers of positive psychology) described positive psychology in this way: “Positive psychology is about helping people move ‘North of Neutral’. Peterson was also famous for saying, “I can describe positive psychology in 3 words: Other PeopleMatter.” Simply Put: Positive psychology is about building what’s right, not just fixing what’s wrong.
About the booklet
You are receiving a total of 42 journaling prompts. Please note that you determine the pace of writing. Write when it feels right for you and feel free to skip prompts. If you wish to skip a prompt, leave the journal pages empty and return to them in your own time.
Before you begin writing, take a few moments to relax and pay attention toyour breath. Breathe in slowly through your nose and hold for 3-5 seconds.Now, gently exhale through your mouth and hold again for 3-5 seconds.With each inhale and exhale, notice the air as it flows in and out of your lungs. Notice your chest as it gently expands and contracts.
As you write in your journal, remember to:
Create a comfortable, safe space for your journaling where you are unlikely to be disturbed by others. Turn off your phone.
Do not censor yourself. Be honest - you are writing only for yourself. No one else will have access to your journal unless you want them to.
Be kind to yourself. If you begin to feel overwhelmed, take a break and resume writing when you feel ready to do so.
There is no wrong way to journal; you can write however it feels right to you. For example, you might prefer to write in complete sentences, short paragraphs, or a continuous flow of thoughts.
Journal writing empowers you to express your difficult feelings safely and privately. It allows you to come to terms with cancer at your own pace and in your way. Your journal is always there to receive your thoughts and feelings. In addition, it gives you the chance to express yourself and reduce stress.
Remember, you do not need to worry about spelling, grammar, or even writing full sentences. This journal is for you; you can write however feels right to you.