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Leaving Behind the Word “Normal”

You’ve probably seen the term “normal” used to describe skin and body types, along with nearly anything else in your life. Normal is a subjective term that often suggests there is some collective sense of normality. It can also connote a value system where straying from the standard is deemed wrong or undesired. We’d like to discuss the move away from the word normal by diving into the origins and myth of the term, along with brands no longer using the word, and powerful reasons why it’s okay to embrace your abnormality.

The Origins of the Word “Normal”

“Normal” is derived from the Latin normalis, which means “made according to a carpenter’s square, or forming a right angle.” According to Mirriam-Webster’s Collegiate Dictionary, in Late Latin, normalis had new meanings, including “according to rule” and  “according to, constituting, or not deviating from an established norm, rule, or principle.”1

Author Johnathan Mooney explained in his book, Normal Sucks: How to Love, Learn, and Thrive Outside the Lines, that normal is “a word that masquerades as an ever-present universal truth.” He said when the word was first used in Latin, it had nothing to do with people, society, or human behavior.2

Normal and normalis were words primarily used by Latin mathematicians, specifically in geometry to describe a right angle. Mooney explained that over time, it became a universal mathematical truth that a right angle is considered to be a perfect angle. According to Mooney, this is where the meaning of the word normal became both a fact in the world and a judgment of what is right.3 

Bernoulli, Quetelet, and Galton’s “Normal” Research

In 1713, the Swiss mathematician Jakob Bernoulli created the calculus of probabilities. This equation was then taken up by statistical thinker, Adolphe Quetelet, who applied the equation to human beings. In 1835, Quetelet gathered large amounts of statistical data to calculate the most commonly occurring features of the “average man.”4

Quetelet’s research had a vital flaw as he believed his “average man” was also the perfect man. In his research, Quetelet interchangeably used the words “normal,” “regular,” and “average.” In his mind, the words all meant perfect. However, it’s important to note that his research excluded people with disabilities and people of color.5, 6

As Peter Cryle and Elizabeth Stephens wrote in their book, Normality: A Critical Genealogy, Quetelet’s work did all that it could to reduce the gap between the actual and the normal/ideal.

English statistician Francis Galton later updated Quetelet’s work and created today’s concept of normality.7, 8, 9

Exploring the Myth of “Normal”

The word and definition of normal, as used in modern times, is viewed as a sort of myth to many; it tells us that being within the range of what is considered normal is the way to be a thriving member of society. Normality is usually assessed by being in or around the average for any given trait.

Normal vs; Abnormal

Pictured: The “normal” in various discourses   Source: Critical Perspectives

Due to this, it’s largely assumed that, with a few exceptions, it’s best to be as normal as possible to fit in with those around you. This notion implies that being average can be seen as perfect, but if you stray too far from the average, there is something wrong with you — you aren’t being human the right way.

However, humans are remarkably diverse — it has served us well in the past, it’s with us in the present, and it’ll benefit us in the future. For the beauty industry, the rise of “inclusive beauty,” which refers to beauty that caters to all individuals, has helped phase out the word normal when describing skin type, body type, gender, and so on.

When Fenty launched in 2017 with 40 different foundation shades, it sparked a shift in the makeup industry. This revolutionary time in beauty helped other brands realize that diversity is a priority, rather than an afterthought, and that there is no “normal” when it comes to beauty and humans. 

Brands Are Moving Away From Using the Word “Normal”

In 2021, Unilever, which includes Dove, Axe, Shea Moisture, and more, made a pledge to drop the word “normal” from its beauty and personal care brands’ packaging and advertising. This step is part of the corporation’s Positive Beauty Vision, which aims to eradicate exclusionary language and outdated beauty ideals when it comes to beauty products. In particular, how we talk about skin and hair.10

Sunny Jain, former president of Unilever’s beauty department, said of the beauty industry: “With one billion people using our beauty and personal care products every day and even more seeing our advertising, our brands have the power to make a real difference to people’s lives.” Jain’s hope is that this will shape a “broader, far more inclusive definition of beauty.”11

Sarah Degnan Kambou, president of the International Center for Research on Women, echoed this sentiment: “In order to champion equity, we need to challenge these restrictive ‘norms’ and create societies and communities that celebrate diversity and the unique qualities and ideas that each person brings. Beauty is no exception.”12

Unilever says that seven in 10 people agree that using the word “normal” on product packaging and advertising is dismissive. The brand states that for younger people aged 18 to 35, the number increases to eight in 10.13 This shows that the change is welcome and will help many people feel as though they aren’t being excluded when shopping for beauty and personal care products.

Uniliver Ad

Pictured: Unilever ad    Source: Ad Week

3 Powerful Reasons To Go Beyond “Normal”

“If you are always trying to be normal, you will never know how amazing you can be.”

― Maya Angelou

The quest to be what society often deems as “normal” can prevent us from doing anything out of the ordinary in life. As humans, we are all extraordinary and are born to be different. Here are three powerful reasons to forego normalcy and embrace what makes you special:

  • Normal is subjective. The idea that there is some ideal standard all humans should conform to is unrealistic and can be psychologically limiting. All you can do is trust in yourself, honor your values, and do what makes you happy. 
  • Normal is not easily defined. It’s often easier for people to define the term abnormal than it is to nail down a definition of normal. The reason for this is that there is no clear definition of what normal is; it’s only when someone deviates from what is generally conceived as ordinary that people become concerned with such labels. Instead of worrying about being normal, create your own definition that fits you and your life.
  • Perfection does not exist. Often, when people are trying to be normal, what they’re really trying to achieve is perfection. Perfection is unattainable, and when you strive for it, you may end up focusing too much on perceived flaws and not enough on strengths. Instead, choose to find the beauty in the imperfections.

Don’t Be Normal, Be You.

Humanist Beauty will always stand for radical inclusivity and diversity. Our founder, Jennifer Norman, is a groundbreaking Asian-American woman who has made it her life’s work to inspire life beyond the “normal”. She built Humanist Beauty and The Human Beauty Movement, our parent company, from the ground up in an effort to send a message to the world that all humans are extraordinarily unique. At Humanist Beauty, we know there’s no such thing as normal; there is extraordinary power in your specialness and every day is an opportunity to become the best version of you.   

 

 

References:

https://lithub.com/how-exactly-did-we-come-up-with-what-counts-as-normal/ [1][2][3][4][5][7][9]

https://link.springer.com/article/10.1007/s11673-021-10122-2 [6][8]

https://www.unilever.co.uk/news/press-releases/2021/unilever-says-no-to-normal-with-new-positive-beauty-vision/ [10[11][12][13]

 

Moving Away From “Anti-Aging” Skincare

“Anti-aging” is a term that isn’t as embraced by the beauty industry as it used to be. Instead, people are praising the aging process and seeking ways to age gracefully. Allure Magazine, along with many other brands, is ushering in the age of “pro-aging,” a time to embrace the years we’ve been given and not dwell on wrinkles and fine lines. In this blog, we will explore the use of the moniker “anti-aging,” Allure’s terminology pledge, celebrities who celebrate their age, and how to take care of your body and mind for a beautiful and healthy aging process.

Goodbye “Anti-Aging, Hello “Glow” and “Radiance”

The modern anti-aging industry started in the early 20th century, when two female beauty pioneers, Helena Rubinstein and Elizabeth Arden, competed to get their potions into women’s skincare routines. In his book, Branded Beauty: How Marketing Changed the Way We Look, journalist Mark Tungate writes of this competitive duo by saying,

“On the one hand, their products pleased, pampered, and, yes, beautified millions of women. On the other, their advertising copy contrived to persuade their customers that aging was not only undesirable but somehow shameful.”

Helena Rubinstein and Elizabeth Arden

Pictured: Elizabeth Arden (Left) and Helena Rubinstein (Right)    Source: NY Post

Elizabeth Arden, which is now owned by Revlon, set the tone for how skincare was sold for the next century. However, in 2010, an analyst told the Wall Street Journal, “Many women out there won’t buy anything with “anti-aging” on it.” This is also when “anti-aging” began to be phased out in place of more positive terminology.1

While there wasn’t necessarily a huge pushback to the idea of “anti-aging,” there was an abundance of indie brands, like Saturday Skin and Herbivore, which use more holistic and positive language like “glow,” “radiance,” and “luminosity,” rather than positioning skin as something that requires a fight to maintain.2

In 2016, the beauty industry regrouped after data suggested that individuals were not buying traditional anti-aging products, according to the trade publication WWD.3 Two years later, with more positive terminology, the sales of products meant to provide glowy, radiant results were up 44%.4

Allure Banned “Anti-Aging” Within Its Pages

Michelle Lee

Pictured: Michelle Lee    Source: Forbes

Michelle Lee, the former editor-in-chief of Allure, felt pressure that the term “anti-aging” had negative connotations and was not inclusive. She’s compared the term to phrases like “dieting” and “throws like a girl,” which both had underpinnings in shaming and sexism. Lee saw the term “anti-aging” similarly, albeit for ageism.

“The world has really moved into this space of acceptance and not shaming people,” she says. “We see so many things like hashtags about acne acceptance and size acceptance and gender and hair texture and everything else. But for some reason, the conversation around aging still hadn’t necessarily been there.’”

In a skincare context, Lee viewed “anti-aging” as a marketing construct. She once said, “When you’re talking to your friends, you say, ‘What vitamin C serum are you using?’ or, ‘What eye cream are you using?’ You don’t ever say to somebody, ‘What is the anti-aging product that you’re using?’”

There are still brands that use “anti-aging,” but many, like Allure, have moved away from the term. In fact, in 2018, Lee made the decision to ban the use of the moniker from Allure’s pages. She wrote in an editor’s letter, “Changing the way we think about aging starts with changing the way we talk about aging.”

You can take a look at Allure’s official statement on getting rid of “anti-aging” terminology here.

Celebrities Unabashed to Show Their Age

While Hollywood is notorious for being an ageless city, not all celebrities have bought into the hype of staying young forever. Many have even voiced their love for aging naturally and gracefully. Here are a few examples:

Jennifer Connelly

Jennifer Connelly

Pictured: Jennifer Connelly   Source: She Finds

Jennifer Connelly, who is 51 years old, isn’t afraid of the natural changes of growing older. She told People Magazine, “We equate beauty for women with youth, and that’s sad. It’s a shame it’s so hard for so many of us to appreciate the beauty of an older woman and to accept it in ourselves. I don’t want to erase my history on my face.”

Mädchen Amick

Mädchen Amick

Pictured: Mädchen Amick    Source: Shutter Stock

Mädchen Amick, who will be celebrating her 52nd birthday this year, is all about embracing the years as they come at her. “I’m a big advocate of aging gracefully and embracing beauty as it evolves,” she told SolCal Pulse.

Lauren Hutton

Lauren Hutton

Pictured: Lauren Hutton    Source: Harper’s Bazaar

Lauren Hutton, 78, has accepted that women age, so why fight it? “I’ve let go that I look like a miniature Shar-Pei. The wrinkles are going to be there, and they really are the badges of your life,” she told People.

Julie Chen

Julie Chen

Pictured: Julie Chen   Source: Parade

Julie Chen, 52, has always been an advocate for loving each stage of life you’re in. “If you’re trying to be something you’re not, whether it’s an age or a certain type of personality, you’re just going to be in misery,” she shared with Prevention. “You have to own who you are, and part of who you are is your age.”

Christy Turlington Burns

Christy Turlington Burns

Pictured: Christy Turlington Burns    Source: San Francisco Chronicle

Christy Turlington Burns, 53, wants to look her age. “Everybody is so anti-aging, but I don’t want to look younger than I am. Our face is a map of our life; the more that’s there, the better,” she told ELLE.

How to Take Care of Your Health and Well-Being to Age Gracefully

Many factors influence healthy aging; some of these, like genetics, are not in our control, but others — like exercise, eating healthy, living stress-free, and visiting the doctor — are within our reach. Here are a few steps you can take to promote healthy longevity:

Get Moving

Whether you enjoy it or despise it, physical activity is an important part of healthful living at every age. Scientific evidence has found that people who exercise regularly not only live longer but also may live better, meaning they enjoy more years of life without sickness or pain.

A study on adults found that taking 8,000 steps or more daily was associated with a 51% lower risk of death from most natural causes. You can increase the number of steps you get each day by doing activities that keep your body moving, such as walking the dog and taking the stairs instead of the elevator.5

Check out this article highlighting ways to motivate yourself to work out, and stay in that motivated mindset.

Eat Healthy

Eating healthy food can improve brain function, while also keeping your body in good shape. The 2020-2025 Dietary Guidelines for Americans provides healthy eating recommendations for each stage of life and suggests eating fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.

Even if you haven’t thought much about healthy eating until recently, changing your diet can improve your well-being as you age. If you are concerned about the foods that you eat, chat with your doctor about ways that you can make better food choices.

Interested in learning more about foods that promote healthy aging? This article touches on seven foods that’ll keep your stomach full and your body happy.

Live Stress-Free

While stress is a natural part of life, it comes in many different forms. Sometimes stress arises from difficult events or circumstances, but positive changes, like getting a promotion, can also cause stress. Research shows that constant stress can change the brain, affect memory, and increase the risk of developing Alzheimer’s.6, 7

You can help manage your stress through meditation techniques, physical activity, and participating in activities you enjoy. Keeping a journal is also a wonderful way to help you identify and challenge negative and unhelpful thoughts. 

Looking to de-stress? This article outlines ten ways to help you through stressful situations.

Go to the Doctor Regularly

Going to the doctor for regular health screenings are essential to a healthy life. A 2021 study found that regular check-ups help doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. People who went to the doctor regularly also reported improved quality of life and feelings of wellness.8

Check out this article to learn how to make the most of your doctor’s appointments. 

Enrich Your Self-Esteem With Clarissa Burt

Clarissa Burt

Pictured: Clarissa Burt    Source: Yahoo

Clarissa Burt is the founder and CEO of In The Limelight Media, along with being a media personality, producer, director, writer, author, public speaker, former supermodel, and self-esteem advocate.

Clarissa is passionate about helping people build self-esteem. Her book The Self-Esteem Regime is an action plan for becoming a more confident person.

Jennifer Norman, founder of The Human Beauty Movement, recently spoke with Clarissa on the podcast, Role Models. The interview is chock-full of great ways you can reveal and embrace the essence of your greatness. 

Eager to learn more about Clarissa and how you can improve your self-esteem? You can listen to the Role Models episode featuring Clarissa Burt here. Enjoy the listen, and remember, you can boost your self-esteem no matter your age!

References:

https://www.wsj.com/articles/SB10001424052748703436504574640642148088168 [1]

https://www.racked.com/2017/5/23/15673444/millennial-skin-care [2]

https://wwd.com/beauty-industry-news/skin-care/millennial-beauty-antiwrinkle-baby-boomer-10419202/ [3[

https://www.npd.com/ [4]

https://pubmed.ncbi.nlm.nih.gov/32207799/ [5]

https://pubmed.ncbi.nlm.nih.gov/31714574/ [6]

https://pubmed.ncbi.nlm.nih.gov/31714574/ [7]

https://pubmed.ncbi.nlm.nih.gov/34100866/ [8]

The Benefits of Journaling

From travel journals to dream and prayer journals, many people write down their thoughts to keep aspirations alive and moments concrete for manifestation and remembrance. Without diarists like Anne Frank and Samuel Pepys, we wouldn’t know much about the personal side of some great historical figures. Although people nowadays keep blogs or vlogs to record their lives on social media, very few of us jot in a journal or handwrite our experiences. Personal journals, which many believe to be a thing of the past, have a multitude of benefits for mental health and creativity. Let’s explore the reasons why keeping a journal can be beneficial for you and how you can begin your own journaling practice.

1.  Journaling Stretches Your IQ

While it’s a hot topic, there are strong cases to support journaling’s ability to increase your IQ. A report by the University of Victoria, for example, noted that “Writing as part of language learning has a positive correlation with intelligence.”1

Journaling is an exploration of language, so you’ll likely have the natural urge to search for new words and increase your vocabulary. The report from the University of Victoria goes on to say that one of the best single measures of overall IQ as measured by intelligence tests is vocabulary.2

A few tips to help stretch your IQ while journaling are:

  • Try exploring and writing about a new topic.
  • Challenge yourself to look up a new vocabulary word daily and use it in your writing.
  • Read a book or magazine you’ve never read and write about what you learned.

You can find out more about writing to boost your intelligence here.

2.  Journaling Reduces Stress

It’s been proven that an overabundance of stress can be damaging to your physical, mental, and emotional health.3 Journaling can be an incredible stress management tool by lessening the impact of the physical stressors you deal with daily.

A study administered by Cambridge found that expressive writing, such as journaling, was especially therapeutic and the participants who wrote about traumatic, stressful, or emotional events were significantly less likely to get sick and less seriously affected by trauma.4 Additionally, James W. Pennebaker, a lead researcher on expressive writing at the University of Texas and the author of Writing to Heal, has found that when we translate a stressful experience or secret into language by writing it down, we essentially make the experience graspable.5

A few journaling prompts to reduce stress are:

  • Right now, I feel challenged by ______. However, I feel supported by ______.
  • What can I do at this moment to bring more peace into my being?
  • What are some accomplishments and victories of today?
  • If you could choose any place or scenario (real or imaginary) to place yourself in right now for your comfort and relaxation, where would it be? Describe it in as much detail as possible.
  • What fears am I holding onto that are no longer serving me? How can I release these?

You can find more prompts to bring peace into your being here.

3.  Journaling Improves Communication Skills

Putting your thoughts to paper forces you to articulate your ideas and, in turn, find words that express those ideas accurately and concisely. Additionally, since journaling is more free-flowing than writing an essay or job report, it will allow you to better express your emotions, no matter what the emotion may be. Since you’re writing in a judgment-free zone with a less formal structure, you’ll most likely explore new areas of expressiveness.

According to a Stanford report, writing has critical connections to speaking.6 Journaling is a form of written communication, albeit to oneself. However, the subvocalization of tracing your written thoughts naturally translates into actual vocalization.

A few journaling prompts to improve your communication skills are:

  • List three people who you think have excellent communication skills. What about them do you admire?
  • How do you communicate?
  • On a scale of 1-10, how would you rate your communication skills? What are your strengths? What are some areas that might need a little improvement?
  • How does your self-confidence impact your communication?
  • How can you improve your active listening skills?

You can find more tips and prompts to help you enhance your communication skills here.

4.  Journaling Promotes Healing

Science has proven that expressive writing is a route to healing emotionally, physically, and psychologically. James W. Pennebaker has seen improved immune function and a reduction of yearly doctor visits due to writing. Additionally, writing about trauma can be a potent and low-cost method of relieving pain and symptoms of chronic illnesses.7

In a study from 2013, researchers in New Zealand found that 76% of adults who spent 20 minutes writing about their thoughts and feelings for three consecutive days two weeks before a medically necessary biopsy were fully healed 11 days later. Plus, expressive writing for 15 to 20 minutes a day three to five times throughout a four-month period was enough to lower blood pressure and have better liver functionality.8

A few journaling prompts to promote the healing of your mind, body, and soul are:

  • What can I do to make a positive difference in my life?
  • Have a conversation with your body to understand any illnesses or pain you are currently experiencing.
  • What do you need to let go of that you have no control over?
  • Is there an experience inside your head that won’t seem to go away? What is it? Why does it haunt you?
  • If you are struggling, write a letter to a loved one.

You can find more tips and prompts for holistic healing here.

5.  Journaling Boosts Self-Confidence

Journaling is a powerful tool for reversing feelings of low self-worth. If you struggle with negative beliefs about yourself, reading about positive experiences that you previously journaled allows your brain to relive them and reaffirms your abilities when self-doubt appears. These reflections can become a catalog of personal achievements that you continue to go back to. Studies have shown that by reading happy entries, your body will naturally release endorphins and dopamine, which can boost your self-esteem and mood.9

It’s human nature to focus on our weaknesses while downplaying our strengths. It’s hard to be objective, which is why a journal is helpful. When journaling, try to remember that the small things matter. List your good qualities and try to use positive adjectives. Show yourself love and write about yourself in the same way you might describe a best friend or loved one.

A few journaling prompts to boost self-confidence are:

  • What is the best compliment you’ve been given?
  • Name 5 things you did right today, no matter how small or seemingly insignificant.
  • Write about a time you were recognized for your accomplishments at work or school.
  • CONFIDENCE: Write what this word means to you. How can you improve your confidence?
  • List 5 things you’re most grateful for in your life today.

You can find more prompts to promote self-confidence and self-love here.

6.  Journaling Sparks Creativity

The act of writing itself stimulates the imagination. When you formulate or express ideas on paper it automatically releases your proverbial creative juices. Writing regularly helps you learn to process and communicate complex information while at the same time allowing you to brainstorm new ideas.

You can journal about anything important to you without being judged or critiqued. It’s a stream-of-consciousness exercise that in itself is a form of creativity. Because you’re exploring your thoughts, feelings, and emotions in an unfiltered manner, you can sometimes find answers to very deep questions and then become inspired to explore those revelations further.

A few journaling prompts to spark your creativity are:

  • If you could invent something to make your life easier, how would it work and what would it do?
  • The next time you’re out, pay attention to the nametags of people working in stores or restaurants. Write an imagined life for one or more of them.
  • Write about a treasured memory and what makes it so special.
  • What does love look like? What does it feel like?
  • What question would you most like to know the answer to?

You can find more prompts to help stimulate your creativity here.

How to Start Your Journaling Practice

Starting a journal can seem intimidating at first. Like any other new ritual, it can take a while before it becomes a natural part of your life.

Here are some tips to help you start and keep a journal.

  • Find the journaling techniques that work for you. Many people recognize the additional benefits of physically hand-writing entries; however, if you feel more comfortable starting with a keyboard, you can type up your journal on your computer or phone, then transcribe to hand-written entries in smaller sessions.
  • Let go of judgments (write for your eyes only). When you’re writing, it’s important to feel the uninhibited freedom of whatever is on your mind. Practice self-compassion and leave your inner critic at the door. Journaling is a judgment-free zone. Be yourself and write what you feel.
  • Be realistic with your expectations. When you first begin journaling, don’t expect to write pages upon pages filled with insightful thoughts. Having unrealistic expectations can discourage you from continuing your journaling practice if you don’t immediately see progress. Like any other habit, set realistic goals and take baby steps toward results.
  • Create a writing routine. Creating a writing routine and scheduling journaling time can help you stay on track, even on days when you’re feeling uninspired. For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for five to ten minutes. This time blocking method allows you to prioritize journaling and incorporate it into your schedule.
  • Journal about anything that comes to mind. When it comes to what you want to write about, the possibilities are limitless. You can write about your day, your thoughts and emotions, or something that inspired you. You can also use it as an outlet to release heavy emotions like anger, frustration, or sadness. Putting these feelings down on paper can free you from having them lingering in your mind.

Different Types of Journals to Consider

There are many different types of journals; for example, you could have a wine journal, a plant journal, or an anything-goes doodle journal. The key is that there is no right or wrong subject ma when it comes to journaling. You can have several journals going at one time, or you can have one for all subjects. Anything goes.

If you’re having trouble making a selection, here are a few types of journals you can start to begin your journey:

  • Gratitude Journal: Taking note of what you’re thankful for is a great journal to have. Each night before bed, try thinking of three things you’re thankful for instead of your stresses, worries, and concerns. Jotting down a few notes every night before bed is a great way to reflect on positivity, and it also enables you to revisit these thoughts later on.
  • Dream Journal: Dreams can be powerful, peculiar, happy, sad, and everything in between, but most people tend to forget them after a few hours. Getting in the habit of writing down your dreams each morning gives them significance and is a great way to start the day.
  • Hobby Journal: Try writing about a hobby that you’re passionate about. You can add in new projects, challenges, and things you’ve learned. If you have more than one hobby, try splitting the journal into different sections. You can write about what you’re working on that day and keep them in different tabs rather than worrying about chronology. Do what works for you.
  • Personal Journal: These types of journals are usually known as a diary. However, with a personal journal, the possibilities are endless. Try writing about your day, what made you happy, what made you sad, what made you angry, and anything else that’s on your mind. Journaling for a few minutes every night is a great way to reflect and release some of your inner monologues.
  • Travel Journal: A travel journal can be a collection of all sorts of things – photos, postcards, receipts, ticket stubs, and notes of where you’ve been and where you aspire to be. Traveling is a great way to experience new cities, sights, sounds, and cultures, and by documenting these new experiences, you’ll remember them in greater detail later on.

Do you have a journal or a topic you enjoy writing about? Let us know in the comments!

 

References:

https://journals.uvic.ca/index.php/WPLC/article/download/5160/2132 [1][2]

https://www.healthline.com/health/stress/effects-on-body#1 [3]

https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F [4]

https://www.mic.com/impact/science-shows-something-surprising-about-people-who-still-journal-16207322#.n0QO5ApTN [5]

https://journals.sagepub.com/doi/abs/10.3102/00346543066001053 [6]

https://www.apa.org/monitor/jun02/writing [7]

https://www.scientificamerican.com/article/writing-can-help-injuries-heal-faster/ [8]

https://economictimes.indiatimes.com/wealth/earn/boost-these-hormones-to-succeed-as-a-leader-at-work/articleshow/66988190.cms?from=mdr#:~:text=DOSE%E2%80%94Dopamine%2C%https://www.scientificamerican.com/article/the-healthy-type/ [9]