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.

Preparedness Book Share

This was a little FB Live done for the audience of friends and family:

 

Here are the relevant links I mentioned I'd share:

Civil Defense Manual - https://civildefensemanual.com 

Clay Martin's books...

    Urban version (Concrete Jungle) - https://www.amazon.com/Concrete-Jungle-Green-Berets-Survival/dp/B089TWRYPL/

    Rural version (Prairie Fire) - https://www.amazon.com/Prairie-Fire-Guidebook-Surviving-Civil/dp/B08L6DDJHL/

Five Acres and Independence - https://www.amazon.com/Five-Acres-Independence-Handbook-Management/dp/0486209741/

The Foxfire Books* - https://www.foxfire.org/shop/category/books/

* I incorrectly state that there are 10.  It appears that there are now 12 books in the numbered series.

Perception may be real, even when it isn't reality.

It doesn't matter how intelligent, insightful, or experienced one actually is; if someone subjectively perceives them in a particular manner, everything they communicate to them is going to be passed through that filter of (mis)perception and will be "heard" exactly how the receiver wants to hear it, regardless of if it was what the communicator truly conveyed or not. 

What's also thought-provoking is that the inverse is also true. Meaning, there are people who perceive incompetent individuals as brilliant and everything they say therefore sounds profound as it resonates with the ego-based component of the filter and arouses an optimistic assurance.

Learn to drive one of these, or expect to ride in a box car

"Know thyself"

Some may have heard of the MBTI, or "Myers-Briggs Type Indicator". The Myers–Briggs Type Indicator (MBTI) is an introspective self-report questionnaire indicating differing psychological preferences in how people perceive the world and make decisions. Me, I'm a MBTI INTJ+T type. 

Discovering the MBTI and determining my type has been a very insightful and introspective experience.  I've recently been exploring the "+T" (Turbulence) designator for my specific type which has been as insightful, or actually explanatory, as initially discovering my type.

For example, I recently read the following on INTJ+T:

Their turbulence may be related to their introversion as well as to the fact that many INTJs are “highly sensitive persons” (HSPs). While INTJs may not see themselves as emotionally sensitive, they are often sensitive in other ways. They may for instance, be easily overstimulated or overwhelmed by external stimuli, such as crowded or noisy environments. This may engender deep feelings of unease or anxiety, perhaps even culminating in a migraine or panic attack.

Check, check, check, and check.

But while this may seem like a weakness, the author offered the following:

Unfortunately, people too often overlook the positive side of INTJs’ sensitivity, namely, its contribution to their perspicacity and perceptiveness. If we think of a sensitive nervous system as one that is highly attuned to all sorts of stimuli, it should not surprise us that INTJs can pick up on nuances and subtleties that are lost on other types. This, of course, goes hand-in-hand with their intuition, which requires the accurate perception of raw data (and lots of it) to work its magic.

BTW, the definition of perspicacity is as follows:

Perspicacity is a penetrating discernment —a clarity of vision or intellect which provides a deep understanding and insight. It takes the concept of wisdom deeper in the sense that it denotes a keenness of sense and intelligence applied to insight.

 So since the INTJ is the overall rarest personality type, and the +T even rarer, perhaps in a sense it is an example of a higher evolution of the mind.  Or maybe not even an evolution per se, but rather a more true example of a mind attuned to survival in the natural environment we lived in for thousands of years prior to where we have landed now.

It's tough at times and sometimes the hyper vigilance is exhausting and I do get those negative manifestations mentioned, but at the same time in the right situations my INTJ+T traits really shine and I'd not trade them for anything.

I guess one could say that I have learned to see my INTJ+T traits as my super powers, but as comic book fans know; all super powers come with some sort of price.

Twitter, a hate machine

Twitter is a hateful place, and I almost wonder if it isn't by design.

I had been Twitter-free for some time but due to some software development "networking" I revisited it and started following key folks related to technologies I've been using. Many of the virtual events feature Twitter handles of the presenters or require Twitter to ask questions.

So I figure "if I only follow these folks it won't be so bad, right?" Wrong. It also reinforces how wise it has been on my part to decline employment with a certain software company four times if it is filled with such smug urbanites who feel their limited reality is the best reality and everyone else is just ignorant.

It's funny as each of their profiles will say something like "opinions are my own", etc., but then the accounts are featured on official company broadcasts.

It amazes me how consumed some of these people are with hatred and rage. But the thing is there is some algorithm that seems to keep this hatred bubbling up through trends. Not to mention, when you click a trend, it seems to deliver the most hateful tweets which amplifies the echo chamber of hate.

It's like Twitter is the real life equivalent of "two minutes of hate" except it's not two minutes, it's 24/7 and all around the globe, and I bet there are key people sitting back gloating over this social engineering tool they have enacted.

After composing this, I think it's time to get the heck off Twitter again.  I'm surprised I lasted nearly two weeks.

10 Things You Should Know When Interacting with an INTJ

1. There is Literally Nothing Between the Lines
It’s very simple, but some people just can’t seem to fully grasp the idea of this reality. I say what I mean. That’s it. There are no hidden and obscure messages to be found between the lines. What I say, is what I mean. 

2. Don’t (Try to) Surprise Me
There are different types of surprises, and some are ok. Surprise me with my favorite dessert in my office, I’m all for it. But any surprise that somehow affects my plans is generally unwelcome. 

3. I Actually Do Have Feelings (On Occasion)
Yes, I know, it’s hard to believe. I feel things very deeply, I can be emotional, and I can be very sensitive. The only thing is — all of this happens on the inside, where I can keep it between myself and I. On the outside, I may appear cold, unable to feel or sympathize, and basically a robot.

4. Don’t Get Offended
Remember when I said that I say what I mean? Keep that in mind when you ask for my advice or opinion. I will tell you the truth, without sugarcoating it. 

5. Don’t Worry About Offending Me
It goes both ways. I don’t get offended if someone tells me I’ve done something wrong, just explain the problem so that I can fix it. If I ask for your opinion on something, I expect you to tell me what you really think. 

6. Be Real, or Get Out
I recognize manipulation, lies, and bullshit miles away and have zero tolerance for it. I will not explain or say anything most times, since calling someone on it usually leads nowhere. I’ll just walk away and put a hard stop to any existing relationship when this happens.

7. An Argument is Not a Fight
If you say something that I disagree with, I may tell you what I think. You’ll defend your stance, and I will challenge it. This is not a fight, it’s more of a debate. You can change my mind if you have a strong argument that makes sense to me. I really do want to know why you have a certain opinion on something, I’m not just picking a fight with you.
Keep in mind though, if you say something that is just wrong, I will just correct you and provide supporting facts/evidence as proof. I will not argue if you continue to stand by a wrong statement, since I have already corrected you and do not like to repeat myself.

8. Efficiency is Life
I am an efficient person, and I like to make sure everything is done in the most efficient way possible. My love for efficiency means that anything inefficient can literally piss me off, especially if I am ignored or brushed off when I provide a better way of doing things. 

9. This is My Face
Seriously, do not tell me to smile. Actually, don’t tell anyone to smile unless you’re a photographer or something. That’s just disrespectful. I am expressionless most of the time, I am not sick, I am not angry, I am not sad, nothing is wrong. Stop asking.

10. Alone Time is the Best Time
I need my alone time every day. Spending time with other people, even people I care about, is exhausting. I enjoy being alone and lost in my thoughts or imagination, I enjoy doing things alone like reading, writing, playing music, etc. 

The Blacksmith's Son

A young man went to seek an important position at a large printing company. He passed the initial interview and was going to meet the director for the final interview. The director saw his resume, it was excellent. And asked,'

"Have you received a scholarship for school?" The boy replied, "No".
'It was your father who paid for your studies? '' Yes.' He replied.
'Where does your father work? ' 'My father is a Blacksmith'

The Director asked the young man to show him his hands.
The young man showed a pair of hands soft and perfect.
'Have you ever helped your parents at their job? '
'Never, my parents always wanted me to study and read more books. Besides, he can do the job better than me.

The director said:
'I have got a request: When you go home today, go and wash the hands of your father and then come see me tomorrow morning.'

The young man felt his chance to get the job was high.

When he returned to his house he asked his father if he would allow him to wash his hands.

His father felt strange, happy, but with mixed feelings and showed his hands to his son. The young man washed his hands, little by little. It was the first time that he noticed his father's hands were wrinkled and they had so many scars. Some bruises were so painful that his skin shuddered when he touched them.

This was the first time that the young man recognized what it meant for this pair of hands to work every day to be able to pay for his studies. The bruises on the hands were the price that his father payed for his education, his school activities and his future.

After cleaning his father's hands the young man stood in silence and began to tidy and clean up the workshop. That night, father and son talked for a long time.

The next morning, the young man went to the office of the director.
The Director noticed the tears in the eyes of the young man when He asked him,

'Can you tell me what you did and what you learned yesterday at your house?'
The boy replied: 'I washed my father's hands and when I finished I stayed and cleaned his workshop.'

'Now I know what it is to appreciate and recognize that without my parents, I would not be who I am today. By helping my father I now realize how difficult and hard it is to do something on my own. I have come to appreciate the importance and the value in helping my family.

The director said, "This is what I look for in my people. I want to hire someone who can appreciate the help of others, a person who knows the hardship others go through to accomplish things, and a person who realizes that money is not his only goal in life".

'You are hired'.

A child that has been coddled, protected and given everything he or she wants, develops a mentality of "I have the right" and will always put himself or herself first, ignoring the efforts of parents, family and friends. If we are this type of protective parent are we really showing love or are we helping to destroy our children?

You can give your child their own room in a big house, good food, a computer, tablet, cell phone, and a big screen TV, but when you're washing the floor or painting a wall, children need to experience that too.

After eating, have them wash the dishes with their brothers and sisters, let them fold laundry or cook with you, pull weeds or mow the lawn. You are not doing this because you are poor and can't afford help. You are doing this because you love them and want them to understand certain things about life.

Children need to learn to appreciate the amount of effort it takes to do a job right. They need to experience the difficulties in life that people must overcome to be successful and they must learn about failure to be able to succeed.

Children must also learn how to work and play with others and that they will not always win, but they can always work harder to reach their goals. If they've done their best, then they can take pride in all the effort they put forth.

Life is about giving and serving and these qualities are taught in our homes.

Mommy's Little Monster

So all these commercials for psych meds say "may cause thoughts of suicide" etc., is it that much of a leap to think if you give it to hormonal young men steeped in violent video games that it may cause thoughts of homicide? Why is it politically incorrect to ask if these meds just might be a problem, especially since this new behavior seemed to increase in correlation with the trend of medicating kids and teens. Perhaps since it doesn't fit the narrative of those in control of the media and it's much safer to not tick off Big Pharma's lobbying machine. Or perhaps many of these parents are giving these meds to their own kids and refusing to consider that they may be creating a monster for an "easier to teach/parent" kid, then fearing the gun the way they do as they imagine what their own offspring is capable of.

Coming soon...

I find writing to be a great outlet and stress reliever.  Obviously I'd not been relieving a lot of stress when I ended up flat on my back in the hospital a couple years ago from heart failure.

So, now that so much in life has changed (for the better) and so much more is bubbling up in the brain (good stuff) I want to return to writing to get it into a tangible format.  Not that I really expect anyone to read it regularly, or at all, but rather so I can at least reap the benefits.

Another consideration is that perhaps if I use blogging, etc., it'll redirect my energy from social media and into a more positive realm.

So, we'll see how long the gap is between this post and the next one on this blog or the main Provencio one to see if things went according to plan.

Yearning for the simple life

Up til about the age of 9, I lived with my Ozark American great-grandparents in a little farm house with that roof-shingle-looking siding among orchards in rural Ventura County, California.  Looking back, I know now we were very poor, but I never knew it as a kid.

We had chickens behind the garage, a massive garden, and a cellar full of jars of home canned goodness.  Not to mention, parts of the year there was all the finest oranges one could eat!

What wasn't raised at home was purchased in "lowest common denominator" ingredients.  Sure we got coffee, Cheerios, etc. from the store, but we mostly bought the basics like rice, dried beans, flour, and sugar.

We never bought those "boxes" of ice cream (although we did hit Thrifty's for a cone every now and then), instead we put cream, sugar, vanilla extract, eggs, etc., into a hand-cranked ice cream maker and made it ourselves.

Come Sunday when chicken was fried, we had fresh or "canned" (more correctly called "jarred") veggies, gravy from scratch, mashed taters with lumps, and some form of home-made desert (my fave was nanner puddin'.)  I always thought we were living awesomely, and we never seemed to want.

After leaving this environment I went through different stages in my life where I was "victim poor" (feeling someone owes you something if they have more,) then "I know I'm going to get out of this" poor, and then eventually to a point where I was making more money than I really needed which led to a more complex life with excessive debt.

I've come to the point where I know I could be content with a lot less than I have now.  I am working on a plan that means I won't owe any money on anything except the house in less than 3 years.

It hit me that I'll have all this extra money when I'm debt free and the most exciting thing about that is not what I can "acquire" but what I can give away.  So many people lose simplicity for the sake of "stuff", and the quest for stuff is never ending as you want bigger and better stuff.  The happiest people are just simple and content, and simplicity and contentment are what I yearn to return to.

Oak Ridge

Sitting on my porch back there in the South, the humid but comforting air seemed to embrace me. Those warm breezes would dance the soothing smell of hickory beneath my nose. Reclining there with my ice-cold sweet tea watching the kids chasing the fireflies was like a glimpse of heaven. Closing my eyes, I would let the greetings of the cicada and the giggling of my kids in pursuit of their elusive prey melt away the stresses of my day. Oh how I yearn to return.

When is an addiction ok and when is it a 'sin'?

I remember shortly after my mother passed sitting in my pastor’s office discussing funeral plans.  I’d used the word “disease” in relation to my mom’s nearly life-long heroin addiction.  The preacher-man promptly corrected me and declared that drug addiction is simply “sin”, not a disease.

Not too long ago, we were discussing health issues.  He mentioned how if he doesn’t take a caffeine pill every morning, he ends up with a headache.  This seemed to me as a symptom of addiction to caffeine.

It made me think about how life was for my mother.  If she wasn’t able to “get well”, life for her was absolutely miserable.  Because of this she needed to obtain her drug by whatever means necessary.

Both her and my preacher demonstrated signs of substance addiction.  One of these started by getting a kick start in the morning, and the other started by self medicating to deal with pain and anxiety from sexual abuse as a child.  Because one is a legal substance and one is an illicit substance, one is accepted and one is sin?

If it is based on man’s prohibition, since when does man become the authority in relation to what is sin and what is not?  I think too many churches take man’s opinions into consideration when determining what they choose to consider sinful and acceptable among their congregation, rather than sticking to what God has covered rather well in his Word.