A Science-Backed Journaling Protocol to Improve Mental and Physical Health

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In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which only takes four days and 15 to 30 minutes per day. I also explain the mechanism by which the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes have a positive impact on our physical health, including our system's immune function and therefore our ability to fight infections, improve sleep, reduce feelings of physical and emotional pain, reduce anxiety and heal trauma. This episode should be of interest to anyone looking to improve their mental and/or physical health through the use of brief but highly effective scientific protocols.

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Articles
Coping with a traumatic event: towards an understanding of inhibition and illness: https://bit.ly/3QMlLD1
Natural emotion vocabularies as windows into distress and well-being: https://go.nature.com/3QKtYHB
Disclosure of trauma and immune function: health implications for psychotherapy: https://bit.ly/3R6y65d
Putting feelings into words: https://bit.ly/3G4T2nQ
Increasing honesty in humans through non-invasive brain stimulation: https://bit.ly/47jAmgh
The β1-adrenergic receptor links sympathetic nerves to T cell exhaustion: https://go.nature.com/3MPKXr5
Writing about emotional experiences as a therapeutic process: https://bit.ly/3rOVn2B
The brain and body are more connected than we thought: https://go.nature.com/3MMSXcj
Therapeutic journaling: https://bit.ly/3upAImX

Books
Open up by writing: how expressive writing improves health and relieves emotional pain: https://amzn.to/47FDnaK
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzn.to/47HrNMg

Other resources
Dr. James Pennebaker: https://bit.ly/47CZ7ng
Dr Paul Conti: Therapy, treating trauma and other life challenges (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-paul-conti-therapy-treating-trauma-and-other-life -challenges
Guest series | Dr. Paul Conti: How to Understand and Assess Your Mental Health (Huberman Lab episode): https://www.hubermanlab.com/episode/guest-series-dr-paul-conti-how-to-understand-and-assess -your -Mental Health
Science of social bonding in family, friendship and romantic love (Huberman Lab episode): https://www.hubermanlab.com/episode/science-of-social-bonding-in-family-friendship-and- romantic-love
Using your nervous system to improve your immune system (Huberman Lab episode): https://www.hubermanlab.com/episode/using-your-nervous-system-to-enhance-your-immune-system
Tools for managing stress and anxiety (Huberman Lab episode): https://www.hubermanlab.com/episode/tools-for-managing-stress-and-anxiety

Timestamps
00:00:00 Journaling protocol for mental and physical health
00:03:06 Sponsors: LMNT, Eight Sleep & Wake Up
00:07:16 Journaling and coping with traumatic events
00:11:25 Tool: Expressive writing
00:14:38 Morning notes, gratitude journal, diary
00:18:00 Tool: Consecutive writing battles; Definition of trauma
00:24:38 Low expressors vs high expressors
00:29:29 Tools: language, vocabulary and emotion; Analyze the writing
00:35:02 Tool: Tips for the writing session
00:39:31 Sponsor: AG1
00:41:02 Positive mental and physical benefits
00:46:45 Expressive writing and immune function; Brain-body connection
00:57:02 Sponsor: InsideTracker
00:58:10 Neuroplasticity, prefrontal cortex and subcortical structures
01:05:00 Structured writing, trauma and stories; Tell the truth
01:08:56 Neuroplasticity, truth-telling and trauma relief
01:15:32 Honesty, brain activity and stories
01:22:01 Overcoming trauma and the brain; Stress, emotions and honesty
01:26:41 Expressive writing protocol and benefits
01:36:16 Toll-free support, Spotify and Apple reviews, sponsors, YouTube comments, Momentous, social media, neural network newsletter