HUS3351 Journal Activity One
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Florida State College at Jacksonville *
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3351
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Aerospace Engineering
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Dec 6, 2023
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RUNNING HEAD: JOURNAL ACTIVITY ONE
Journal Activity One
Mark Pless
HUS3351 Family Systems/Dynamics
Florida State College at Jacksonville
Professor Chelsea Hansen
09/23/2022
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JOURNAL ACTIVITY ONE
Journal Activity One
Journaling has been proven to be an extremely useful tool in therapy as it can provide
major insight on the internal struggle’s clients are dealing with. Whether it be emotional trauma
that needs to be sorted, areas of personal growth one wants to work on, or even goals you want to
achieve; journaling provides the clarity needed to help achieve these strides. While it can seem
overwhelming to some, they are various activities you can do to make it easier to accomplish and
help enhance the insight you need on the subject. Of the wide range of activities out there, I
would envision myself using the ATTENDD mnemonic device activity, as well as the Reflection
Write activity. I believe these activities complement one another very well as you can use the
first method and then follow up one it using the reflection write activity to gain further
understanding and clarity.
Chapter One Activity
ATTENDD is a mnemonic device that is meant to track thoughts, possible distractions,
and feelings. As someone who must write down what is bothering them before they are able to
address it to someone, it is crucial to that they are aware of changes happening within themselves
and around them. To help with this, the mnemonic device ATTENDD helps clients better
understand what it was that bothered them, how they are feeling, and provide an updated self-
check on how they are doing. The first letter of the acronym is A which stands for one’s
awareness on the matter and what changes they have noticed in themselves. The next two letters
are T which stand for Tension/Physical sensations, and Thoughts. Here, you record any feelings
of tension in your body and how your thinking may have changed. Next is E which stands for
one’s emotions. This is a self-check of how you are currently feeling. Intuition stands for the N in
the mnemonic device as it requires you to ask yourself if you feel different about your inner
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JOURNAL ACTIVITY ONE
sense of “knowing”, or what information you have just gathered. Finally, the last two letters are
D which refer to Dreams and Distractions. Record if you have had any dreams and what they
have been about, as well as what has been distracting you overall lately. I think this acronym is a
strong journaling activity that I could provide to my clients who are feeling depressed, anxious
about a situation, or just need a general check up on how they are feeling.
Chapter One Journaling Prompts
1.
One after another, respond to these three questions and repeat until some clarity is reached:
What am I doing? What am I feeling? What do I want?
When completing this activity, I discovered that based off what I am doing now, being this
prompt, I feel stressed that I had homework to do, but a slight level of relief knowing that I am
getting this done. With this feeling of relief, it tells me that what I want is to complete my
assignment on time and not feel the stress of having homework to do.
2.
If I could be or do anything I wanted right now, what would it be?
If I could be or do anything I wanted right now, it would be playing some video games as myself
and not worrying about adult responsibilities.
3.
Close your eyes and feel, see, and hear a favorite memory. When you are ready, write down
what you remember. What did you notice?
Around the month of December when the weather was starting to get to be perfect sweater
weather, I found myself on a trail with my new boyfriend just exploring the woods. I never really
explored trails prior to being with him, but the experience was wonderful. Feeling nothing but
the freedom of the woods and exploring nature, along with the various piney and sweet scents
provided by various plants and trees, this experience became a very fond memory of mine.
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JOURNAL ACTIVITY ONE
Enjoying the scenery, we noticed it started to become dark while we were far into the trail. Next
thing I knew, we were jogging though the trail towards the exit, with the cold breeze blowing on
my face. Just as we reached the exit of the trail, the lights on empty roads began to turn on
indicating it was nighttime. During this memory, I noticed that I really enjoy being out in nature
during the wintertime for it provides me with a feeling of freedom.
Chapter Two Activity
When journaling, it is important to re-read and reflect on what you wrote. Whether you
had a day full of activities and errands, or a day consisting of nothing but lying-in bed watching
Netflix, journaling about it, and reflecting about what you write is a crucial step to process the
events of the day. This can seem overwhelming, but using a technique known as the reflection
write requires a simple one or two sentence reflecting on what you wrote. This comes after a
journal entry is created, and it focuses on details that provide emotional and physical responses,
insights, and areas of further exploration. Take a break after completing the entry, and then when
you are ready you come back and reflect on what you wrote using sentences such as “As I read
this I noticed” or “Rereading this caused me to feel differently about” etc. Often almost
immediately, these reflections provide some insight or clarity on an emotional shift or some
previous memory. This reflection is important, and I would recommend making it stick out in
some way, through use of different colored ink or even highlighting it. Providing this tool to my
clients will help them discover moments of insight, bring more clarity to their feelings, and
reflect on possible changes in mood or their day that could have negatively or positively affected
them.
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JOURNAL ACTIVITY ONE
Chapter Two Journaling Prompts
1.Rays of Light
There is a lot of stress right now with one of my vehicles being unusable due to the transmission
going out, to financially struggling to make it by month-to-month. Mentally, I have not been
handling things that well and that has also been taking a toll on matters. However, I do have that
one ray of light that constantly shines on me, and that is my boyfriend. No matter what, he is
always there for me and determined to figuring things out. He does his best to make me smile
when I’m depressed and relax me when I’m stressed. He is also extremely reassuring in
reminding me that things will work out and reassuring my insecurities. He is my partner, my
teammate, and my ray of light.
2.Your Superpower
My personal superpower, the one thing I know I am good at, is my empathy skills. I care about
people and their feelings, sometimes way too much. I always am trying to put myself in their
shoes and understand why they are acting the way they may be acting. I always assure them I
understand, or am trying too, of their situation. I even find myself sometimes going out of my
way to try and find a solution for those people, anything to relieve their stress. This is a great
skill for managing stressful situations as I can use my empath skill to relate and understand how
they are feeling and try and calm them down or help them find a solution.
3.Can you change this?
I am honestly not sure if this is something I can change, or something that should be changed.
While sometimes it can be overbearing on me, I find it helpful to defuse situations and better
relate to the people I care about. I believe it is a good quality that sometimes affects me too
much, but not something I should change just improve for myself.
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JOURNAL ACTIVITY ONE
References
Monk, L., & Maisel, E. (2021). A Therapist Guide to Using Journaling with Clients.
In
Transformational Journaling for Coaches, Therapists, and Clients: A Complete Guide
to The Benefits of Personal Writing
. essay, Routledge.
Monk, L., & Maisel, E. (2021). Journal Therapy: Foundations of Practice. In
Transformational
Journaling for Coaches, Therapists, and Clients: A Complete Guide to The Benefits of
Personal Writing
. essay, Routledge.
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