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【视频欣赏】
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【听力文本】
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（选择好自己喜欢的笔和本子）
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，写4次日记，每次约20分钟）
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（确定一个主题或者是根据自己的心情而定）
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（没写的时候，不要给自己压力，慢慢写）
Face the blank page courageously and get started writing without censoring your thoughts and feelings, letting emotions flow freely.
Step 5: Review your journal（一段时间之后，看自己之前的日记，找到自己的成长轨迹）
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（进行反思）
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.
