Identify a memory that you want to work on.  Rate how upset you get on a 0-10 scale (where 10 is as negative as you have ever felt in your life and 0 is no negative feeling at all) when you let yourself mentally relive it.  Journaling seems most effective for memories that are moderately upsetting (5 or a 6 on the 0-10 scale). While some people can successfully process stronger memories with journaling, most people need the help of a therapist for these stronger memories. 

 

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