3 tips to get the most out of your journal writing

Author Katie Dalebout found a simple and free way to self-soothe and really transform her own life. The practice of journaling helped her during her struggle with Orthorexia (an obsession with eating healthy to the point of being unhealthy).

Now, she's written a book to help others cope with their struggles through journaling, too. The book is called "Let it Out, A Journey Through Journaling." She joined us on The Nine to give us some advice for journaling. You can hear her advice by watching her interview in the video player above, or read some of it below.

1. Ask yourself, 'Am I being completely raw and authentic or am I filtering?'

It's crucial to be completely raw and real when journaling or it's not effective expressive writing. There's a study Katie quotes in the book about how expressive writing has actually been proven to create deeper self awareness and happiness in people who journal regularly, but that is only true if they're being raw and real not filtering. Make sure you're not writing for anyone other than yourself. Do not be worried if someone is going to read it.

2. Ask yourself a deep question to get a deep answer, some examples.

What is the main emotion or feeling I have today? What could I do to feel better today? Life doesn't have to stay like this, what could I do to improve my current situation?

3. Are you judging what you're writing, or can you write from an inspired place?

Writing is the best way to be completely present, when you're journaling you can be doing other things simultaneously and it's one of the few times in our super fast paced society that total presence is required so take that presence to allow yourself to connect to your intuition that you might only other wise hear in the shower or while you're doing a mindless task.