Similarities of EMDR and Pen & Paper Journaling

Journaling on paper, particularly when the writing is done from left to right, can have similarities to Eye Movement Desensitization and Reprocessing (EMDR) therapy, especially when it comes to the effects of bilateral stimulation on the brain. Read on to understand how the process works and why it might yield similar results.

Bilateral Stimulation

EMDR therapy is based on the idea of bilateral stimulation, where both hemispheres of the brain are activated through alternating stimuli. This is usually achieved by having the client follow the therapist's hand movements, or more recently, through auditory tones or taps that alternate between left and right sides. The bilateral stimulation helps the brain reprocess traumatic memories, reducing their emotional charge and allowing them to be stored in a more adaptive way.

When you journal from left to right, especially if you actively track your pen’s movement with your eyes, a similar form of bilateral stimulation is created. Here's how...

Eyes: As you write, your eyes naturally move from left to right across the page, engaging both hemispheres of the brain. This mirrors the back-and-forth movement in EMDR, activating the brain's neural pathways and enhancing cognitive processing.

Pen Movement: Writing by hand involves the motor coordination of both your left and right hands (even if you’re predominantly right- or left-handed), which engages both hemispheres of the brain. The physical act of writing also encourages deeper engagement with the material being processed.

Cognitive Processing

When you journal, especially about emotionally charged topics or traumatic memories, the process of putting thoughts into words helps you make sense of your experiences. As you write, you're organizing and externalizing your thoughts, which can provide emotional relief and clarity.

The bilateral stimulation—via eye movements or alternating pen strokes—seems to enhance this cognitive processing. This is similar to how EMDR facilitates the brain's ability to reframe traumatic memories. The rhythmic movement helps you stay connected to the present moment, which can reduce the overwhelming nature of intense emotions tied to the trauma, while still allowing you to process and reflect.

The Mind-Body Connection

Writing by hand is a more embodied form of processing compared to typing. As you write, you are both mentally and physically engaging with your thoughts. This mind-body connection can enhance emotional regulation, much like EMDR, where clients are asked to remain present in the body while processing emotional material. Writing and focusing on the movement of the pen can help keep the brain grounded, making it easier to process difficult feelings.

Reduction of Emotional Intensity

Just like EMDR can help diminish the emotional intensity of traumatic memories, the rhythmic act of journaling from left to right can have a calming effect on the nervous system. This process might not be as intense or immediate as EMDR, but the repetitive motion can lower anxiety and help shift emotional states.

Neuroplasticity

Both EMDR and journaling promote neuroplasticity, or the brain’s ability to rewire itself. In EMDR, the bilateral stimulation helps to reprocess traumatic memories, leading to new neural connections that allow the brain to store those memories in a less distressing way. Similarly, the act of journaling, combined with bilateral stimulation (from the left-to-right writing), can help the brain integrate memories and emotions, leading to a shift in how those memories are experienced.

Mindfulness and Presence

Journaling can also bring a person into a mindful state. As you write, you often become absorbed in the present moment, focusing on your pen's movement and the words you are forming. This mindfulness helps to regulate your emotions, much like the mindfulness encouraged in EMDR therapy when the client is guided to focus on their body, thoughts, and feelings during processing.

Emotional Desensitization

Over time, writing about the same or similar experiences, while engaging in the rhythmic left-to-right movement, can desensitize emotional reactions. This is a core aspect of EMDR therapy—allowing traumatic memories to be stored in a less emotionally intense way. By writing and reflecting over time, you may find that the emotions tied to past events begin to feel less overwhelming or charged.

Conclusion

While journaling from left to right is not a replacement for EMDR, it can offer a similar form of emotional processing through bilateral stimulation. The rhythmic motion of writing helps engage both hemispheres of the brain, fostering cognitive and emotional processing, reducing the intensity of emotional reactions, and facilitating the integration of memories. Journaling can, therefore, be a powerful, self-directed tool for emotional regulation and healing, especially when approached with intention and awareness.

Disclaimer:  I am not a mental health professional, though this is something I've researched through reading very boring books like "The Body Keeps the Score", etc., and have discussed with a mental health professional.  This is not mental health advice, but is rather advocating for paper and pen journaling.  If you are suffering from psychological injury (PTSD, C-PTSD), please seek the help of a professional.

Ambition

 

What is DMR?

 

DMR stands for Digital Mobile Radio, a digital communication protocol originally designed for professional use but now widely adopted in amateur radio. It’s known for its efficient use of spectrum and the ability to handle multiple conversations on the same frequency.

Key Features:

1. Time-Division Multiple Access (TDMA): DMR divides a single 12.5 kHz channel into two time slots, allowing two separate conversations to occur simultaneously on the same frequency.
2. Talk Groups: These are like channels within the DMR network. You can join different talk groups to communicate with different groups of people.
3. Local and Global Communication: DMR networks allow you to communicate locally or reach out to global talk groups via a network of repeaters and digital gateways.

Getting Started:

1. Equipment:

   • Radio: You'll need a DMR-capable radio. Popular models include the Motorola MD-380/390, Baofeng DM-1801, and various models from Anytone and TYT.
   • Programming Software: Radios need to be programmed with the correct frequencies, talk groups, and other settings. Software like Chirp, or manufacturer-specific programs (e.g., CPS for Motorola), is used for this purpose.

2. Programming Your Radio:

   • Frequency: Set your radio to the appropriate frequency for your local repeater or hotspot.
   • Talk Groups: Enter talk groups you want to access. Talk groups are identified by numbers, and you’ll need to configure your radio to communicate with these groups.
   • Code Plugs: These are configurations for your radio, including frequency settings, talk groups, and more. Pre-made code plugs for your region can often be found online.

3. Local Repeaters and Hotspots:

   • Repeaters: Check for local DMR repeaters in your area. Websites like RepeaterBook or Radio Reference can help you find them.
   • Hotspots: If you don’t have a local repeater, you can use a DMR hotspot like a Pi-Star or a ZUMspot, which connects to the DMR network over the internet.

4. Learning the Lingo:

   • TG (Talk Group): A group of users interested in a specific topic or region.
   • DMR ID: A unique identifier assigned to your radio by the DMR network.
   • Color Code: Used for repeater access control, similar to a CTCSS tone.

5. Online Resources:

   • DMR-MARC: Provides information about the DMR network, including talk groups and local repeaters.
   • Radio Reference Forums: Helpful for troubleshooting and getting advice from other DMR users.
   • YouTube: Many videos demonstrate how to program DMR radios and explain DMR concepts.

6. Operating Etiquette:

   • Be polite and patient: DMR is used by many operators, so be respectful and wait for your turn to speak.
   • Use clear language: Especially when joining a conversation or checking into a net.

Getting comfortable with DMR might take a bit of time, but it’s a rewarding mode with a lot of flexibility and a global community. Enjoy exploring DMR and happy operating!

The End of Functional Literacy

I often wonder if the replacement of reading with scrolling over the years is leading to the decline and devaluation of quality written communications.

Is the shift to communicating with and consuming bite-sized tidbits such as texts, IMs, and social media posts leading to a loss of the ability to textually articulate or comprehend meaningful concepts?

Not to mention, reading makes one a better writer and communicator, but it seems to be declining in popularity; exchanged for social media, videos, etc.

As a lifelong bibliophile, I'll never give up my reading habit. It's also led to me becoming quite the writer; both in my personal time, and for professional tasks.

My love for reading was also most likely behind my English Honors recommend from the Language Arts Chair when I returned to college in my early 30's (where I attended with Aaron Rodgers, who would go on to be a famous NFL quarterback).

In my personal time, in addition to writing in digital form as a cathartic activity, I still put pen to paper. I even have leather bound journals containing deckle edge paper where I still use nib fountain pens and write in cursive.

But, written communication seems to be no longer appreciated.

In the professional realm, it's now viewed with disdain when you request someone to articulate something textually. Likewise, if you provide a well written communication the response often demonstrates that it was not read or comprehended, or the reader doesn't feel comfortable articulating a response, and it moves on to the inevitable "can we schedule a quick meeting?"

This is quite the contrast from where early in my career I was often regularly thanked and commended for taking the time to explain complex concepts textually where management and/or coworkers could read it on their own schedule.

In the personal space, a response to a written communication generally consists of a reaction to something the reader cherry-picked while glancing through that they find as a point of contention or have taken offense to. Of course, the content of the rest of the communication is rarely, if ever, mentioned as if it was only scanned for something to feel slighted by.

The lack of functional literacy in our society is downright disheartening to me. The replacement of the well thought out written communications of "my time" with the "fit within the character limit" regurgitations or "quick meetings" is just an indicator of how lazy and preoccupied society has become. Sadly, with the exception of EMP induced post-apocalyptic scenarios, I don't see us returning to quality written communications.

The Scent of Old Books

In the quiet corners of a dusty domain, Where time's embrace weaves a nostalgic refrain. Among weathered shelves that silently stand, Lies a fragrance aged, like a tale in the sand.

The scent of old books, a journey unfurled, In the yellowed pages, secrets are twirled. A symphony lingers, a dance of the past, As memories awaken, forever to last.

Leather-bound whispers, a sweet, musty spell, In each worn volume, a story to tell. Time's fingerprint in the paper and ink, A vintage aroma that makes the heart sync.

The scent of adventure, like an ancient wine, In the passages penned, where worlds entwine. Library dust and the tales of yore, A fragrance that beckons, forevermore.

Crackling spines, a timeworn embrace, A fragrance of history, filling the space. Yellowed parchment, like autumn leaves' rust, The essence of stories, in the old books' must.

In the quiet alcove, where nostalgia dwells, The scent of old books, a magical spell. A journey through time, with each breath I take, In the aroma of knowledge, memories wake.

So let the fragrance linger, a literary boon, As the aroma of old books, like a nostalgic tune. In the library's embrace, where stories are kept, The smell of old books, in my soul, is kept.