We all experience workplace disappointments. The project you want to work on or the promotion you wanted fell through.

Quite naturally, you’re disappointed.

What if your workplace disappointment is more devastating? Like being laid off or fired? Not only do you have to look for a new job, but you need to deal with the feeling of loss that comes with an unexpected job change.

But here’s the thing … change happens. Here today, gone tomorrow can affect every area of our lives including our careers.

So, what can you do to deal with change? Write.

A health report from Harvard Medical School highlights how writing about grief and loss can boost your immune system, and improve your mood and well-being. Holding in your feelings can cause stress, increased heart rate, and muscle tension.

One thing to note is writing is not a substitute for professional therapy. When dealing with sudden death or violence, you may need to talk to a therapist.

Journaling is one form of writing therapy which allows you to express your feelings on paper. Here’s how to get the most out of journaling.

  • Select a journal that transports easily and allows you to write in places outside your home.
  • Designate your journal as a safe space where you are free to explore your feelings.
  • Use reflective journaling to record events as they happen and to apply critical thinking and self-reflection.
  • Through expressive journaling, reflect on changes affecting you or your workplace. Write about what you like and don’t like.
  • Consider gratitude journaling to highlight your gratitude for the people and things that you appreciate.

Journaling is not the only way to do writing therapy. However, it is an effective way to process your feelings as you go through changes in your life.

Embrace journaling to deal with your thoughts on change.

Ready for Change?

Are you trying to write a book but just can’t finish it? If you want to change your writing routine, try my monthly writing planner to stay on track. Get the monthly planner here!

Karen is a lean Six Sigma-driven communicator, author, and entrepreneur with more than 25 years of experience in public relations, corporate and marketing communications. Karen used journal writing to complete her book, Time to Refresh: A 21-Day Devotional to Renew Your Mind After Being Laid Off, Fired or Sidelined