Journaling and Art Journaling

I have written several times about journaling and its benefits.  I came across a brief item in Parade magazine recently that confirms these benefits.  According to a study at the University of Kent, England, subjects who vented to a friend when upset often ended up feeling worse afterward.  Their suggestion: journal first, then talk to a friend about finding the humor or silver lining in the situation. The researchers found that this two step strategy was the most effective way for reducing stress. You can get your frustration and negative feelings out without worrying about being judged, while still benefiting from the support of a friend.
Your journaling can combine the 'he said/she said' with how you felt.  While journaling, emotions have a chance to calm.  Distance and time can bring a new perspective to the situation.  This is often enough to diffuse any anger or negativity, and you won't feel the need to consult with a friend.  The choice is yours.
Another option for journaling, either after or instead of the above format, is using art.  I use this especially when I am feeling confused or uncertain how I feel.  Take a piece of paper (I like using something bigger than standard computer or copy paper), and crayons.  The larger paper gives you room to be expressive without feeling constrained.  Crayons are good because people tend to be less inhibited with a medium usually associated with childhood.
Without planning, pick up whatever color crayon calls to you, and start to draw.  Let your drawing develop naturally, without too much thought.  My usual art style is very precise, but when I do this kind of drawing, it is often more scribbly.  When I am done drawing, I sit back and look at the drawing to see what it has to tell me.  As I am drawing, my mind tends to find connections and associations to my life:  this scribble over here is me, and this line is the wall that I put up... etc.  On the back of the page, or on a separate paper that I attach to this one, I write out my these observations,thoughts and feelings.  I always date these drawings, and often include a sentence or two giving the context, if this is not clear in what I have written.  I have a portfolio of these drawings, and I find it interesting to look at them from time to time, and look back at those periods of my life from my present vantage point.  Issues that seem huge at the time often turn out to be minor blips.  I am much calmer and less reactive than I used to be.  Maturity, like time and distance, gives a new perspective.