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.
