The Journaling Room

Episode 42: The Power of Pen & Pause

Aug 26, 2025
Discover how to navigate conflict and emotional turbulence with the unique 'pen and pause' technique. Learn to identify bodily sensations and the stories we tell ourselves in moments of stress. Reflect on what you truly want from difficult conversations and how to respond from a place of love rather than fear. This approach promotes emotional ownership and strengthens relationships, all while journaling serves as a powerful tool for clarity and healing. It's all about taking a step back before acting!
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INSIGHT

Reactivity Is Nervous System, Not Character

  • Emotional reactivity usually comes from a dysregulated nervous system, not moral failure or weakness.
  • Pausing invites your thinking brain back so you can make aligned decisions instead of defaulting to defense.
ADVICE

Pause And Scribble For Three To Five Minutes

  • Before you respond, pause and write for three to five minutes to release emotion and invite clarity.
  • Use a journal, napkin, or notes app to move feelings through your body and separate facts from story.
INSIGHT

Journaling Moves Emotion And Reveals Truth

  • Writing out feelings does more than venting because it physically moves emotion through your body and clarifies truth.
  • This process helps you separate facts from the story you’re telling yourself.
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