【視頻欣賞】

（視頻受網速和瀏覽器影響，如果暫時沒看到，請親們耐心等待或換個瀏覽器(最好換成IE)試試哦！）

【聽力文本】

Journal therapy is a powerful technique for healing your inner landscape, as well as a free, private, and extremely accessible method for improving physical and mental well-being.

You Will Need

20 minutes of time, 4 days/week
Quiet space
Pen or pencil
Blank notebook or computer

Step 1: Select tools and space（選擇好自己喜歡的筆和本子）
Select writing tools you’re comfortable using, whether it’s a pen and notebook or a computer, and find a quiet space to write.

Step 2: Commit to journaling（每周，寫4次日記，每次約20分鐘）
Commit to journaling for 20 minutes at least four days each week to honestly lay out your thoughts and feelings without regard for formal grammar or punctuation.

Writing engages both the right and left brain, enhancing your problem-solving capabilities.

Step 3: Define your approach（確定一個主題或者是根據自己的心情而定）
Define your approach, deciding whether you will focus on a single topic, such as a troubled relationship, or address issues and feelings as they arise in your life.

Step 4: Face the page（沒寫的時候，不要給自己壓力，慢慢寫）
Face the blank page courageously and get started writing without censoring your thoughts and feelings, letting emotions flow freely.

Step 5: Review your journal（一段時間之后，看自己之前的日記，找到自己的成長軌跡）
Review your journal after a reasonable amount of time to discover the patterns, trends, or growth your writing reveals and make note of these insights.

Step 6: Reflect on insights（進行反思）
Reflect on the insights your journal provides to better understand yourself, your world, and the people in your life, celebrating your ability to dig deep for the rewards of personal growth.

Research shows journaling reduces physical symptoms of disease and anxiety, enhances self-esteem, and increases self-awareness for people of all ages and backgrounds.

來源:可可英語 http://www.ccdyzl.cn/Article/201006/105358.shtml