{"version":"1.0.0","segments":[{"startTime":11.34,"endTime":12.329,"body":"What's up party people?"},{"startTime":12.33,"endTime":15.899,"body":"You're listening to the journal party"},{"startTime":12.33,"endTime":15.899,"body":"podcast, where every week we get together"},{"startTime":15.9,"endTime":17.62,"body":"for a little guided journaling jam sesh."},{"startTime":18.07,"endTime":19.72,"body":"My name is Alex Gellner"},{"startTime":18.07,"endTime":19.72,"body":"and I'll be your host."},{"startTime":19.75,"endTime":20.81,"body":"So here's how it works."},{"startTime":21.299,"endTime":23.59,"body":"I'll give you a journal prompt in a"},{"startTime":21.299,"endTime":23.59,"body":"groove and you just start writing."},{"startTime":24.185,"endTime":26.665,"body":"After a few minutes, you'll hear a"},{"startTime":24.185,"endTime":26.665,"body":"little bell that sounds like this,"},{"startTime":27.085,"endTime":28.295,"body":"and we'll move on to the next prompt."},{"startTime":28.855,"endTime":31.765,"body":"After a couple minutes, you'll hear"},{"startTime":28.855,"endTime":31.765,"body":"that bell again, and we'll move on to"},{"startTime":31.765,"endTime":34.425,"body":"the next prompt, and we'll just keep"},{"startTime":31.765,"endTime":34.425,"body":"going on like that until we're finished."},{"startTime":34.765,"endTime":37.795,"body":"Feel free to write on whatever you like,"},{"startTime":34.765,"endTime":37.795,"body":"and if you finish before the bell, you"},{"startTime":37.795,"endTime":41.645,"body":"can try to dig deeper and elaborate,"},{"startTime":37.795,"endTime":41.645,"body":"or just chill out and enjoy the tunes."},{"startTime":41.725,"endTime":45.485,"body":"Don't overthink it, there's no wrong way"},{"startTime":41.725,"endTime":45.485,"body":"to do this, so, welcome to the party."},{"startTime":46.045,"endTime":46.675,"body":"Journal party!"},{"startTime":49.215,"endTime":50.665,"body":"What's up party people?"},{"startTime":51.355,"endTime":54.535,"body":"It's your journaling bestie Alex coming"},{"startTime":51.355,"endTime":54.535,"body":"at you with another episode of the"},{"startTime":54.535,"endTime":60.535,"body":"journal party podcast where we turn blank"},{"startTime":54.535,"endTime":60.535,"body":"pages into breakthroughs So real talk"},{"startTime":62.815,"endTime":65.895,"body":"I got a little triggered over the"},{"startTime":62.815,"endTime":65.895,"body":"past couple days I had some stuff"},{"startTime":65.895,"endTime":69.324,"body":"i'll spare you the details because"},{"startTime":65.895,"endTime":69.324,"body":"I I also don't want to relive it by"},{"startTime":69.324,"endTime":71.394,"body":"retelling this story I'm i'm over it."},{"startTime":71.394,"endTime":76.274,"body":"I think i've processed this Thing in"},{"startTime":71.394,"endTime":76.274,"body":"a healthy way, but what i'm talking"},{"startTime":76.274,"endTime":81.23,"body":"about here is anger You ever been"},{"startTime":76.274,"endTime":81.23,"body":"so mad that your whole body just"},{"startTime":81.23,"endTime":84.07,"body":"feels like a volcano about to erupt?"},{"startTime":84.74,"endTime":86.83,"body":"Like you're trying to keep your"},{"startTime":84.74,"endTime":86.83,"body":"cool, but your brain's just"},{"startTime":86.97,"endTime":88.319,"body":"over there flipping tables?"},{"startTime":89.13,"endTime":90.81,"body":"Yeah, that was me this weekend."},{"startTime":91.52,"endTime":94.84,"body":"And, like I said, I'm over it now."},{"startTime":95.04,"endTime":97.599,"body":"Because I have healthy ways"},{"startTime":95.04,"endTime":97.599,"body":"to process these things."},{"startTime":97.64,"endTime":98.46,"body":"That's very important."},{"startTime":98.56,"endTime":104.76,"body":"But, you know, anger, it's a"},{"startTime":98.56,"endTime":104.76,"body":"wild, fiery emotion, isn't it?"},{"startTime":105.725,"endTime":110.595,"body":"It can show up when we're hurt,"},{"startTime":105.725,"endTime":110.595,"body":"when things feel unfair, or when"},{"startTime":110.595,"endTime":113.245,"body":"we just hit our limit with life."},{"startTime":113.934,"endTime":114.995,"body":"Or someone."},{"startTime":117.144,"endTime":119.974,"body":"That's why today we're going to be"},{"startTime":117.144,"endTime":119.974,"body":"jamming through five journal prompts to"},{"startTime":119.974,"endTime":122.764,"body":"help you process and cope with anger."},{"startTime":123.115,"endTime":127.975,"body":"In a way that feels healthy, empowering,"},{"startTime":123.115,"endTime":127.975,"body":"and actually kinda cathartic."},{"startTime":128.375,"endTime":131.825,"body":"So, open up that journal and"},{"startTime":128.375,"endTime":131.825,"body":"let's get this party started."},{"startTime":132.535,"endTime":133.595,"body":"Here comes prompt number one."},{"startTime":136.005,"endTime":138.745,"body":"What is the source of"},{"startTime":136.005,"endTime":138.745,"body":"your anger right now?"},{"startTime":139.675,"endTime":140.794,"body":"Write it out like a story."},{"startTime":141.295,"endTime":145.835,"body":"What happened, how it made you"},{"startTime":141.295,"endTime":145.835,"body":"feel, and what feels unresolved."},{"startTime":145.985,"endTime":146.775,"body":"Just let it flow."},{"startTime":288.215,"endTime":288.835,"body":"Prompt number two."},{"startTime":289.864,"endTime":291.454,"body":"If your anger could speak."},{"startTime":292.074,"endTime":292.894,"body":"What would it say?"},{"startTime":293.814,"endTime":296.114,"body":"Give your anger a voice,"},{"startTime":293.814,"endTime":296.114,"body":"like it's a character, and"},{"startTime":296.114,"endTime":297.874,"body":"let it express itself fully."},{"startTime":298.584,"endTime":300.014,"body":"What does it want you to know?"},{"startTime":440.944,"endTime":441.654,"body":"Prop number three."},{"startTime":442.474,"endTime":444.694,"body":"What lies underneath your anger?"},{"startTime":445.464,"endTime":450.519,"body":"Sometimes anger is a mask for emotions"},{"startTime":445.464,"endTime":450.519,"body":"like sadness, Fear or frustration."},{"startTime":451.529,"endTime":452.769,"body":"What else might you be feeling?"},{"startTime":610.18,"endTime":610.859,"body":"Prompt number four."},{"startTime":611.829,"endTime":614.97,"body":"What would help you release"},{"startTime":611.829,"endTime":614.97,"body":"or soften this anger?"},{"startTime":615.8,"endTime":619.24,"body":"Maybe it's forgiveness, setting"},{"startTime":615.8,"endTime":619.24,"body":"a boundary, or taking action."},{"startTime":619.98,"endTime":622.74,"body":"Explore what feels like the"},{"startTime":619.98,"endTime":622.74,"body":"next step toward relief."},{"startTime":740.55,"endTime":741.19,"body":"Prompt number five."},{"startTime":742.025,"endTime":744.865,"body":"What's one thing you can do"},{"startTime":742.025,"endTime":744.865,"body":"today to transform your anger"},{"startTime":744.865,"endTime":746.175,"body":"into something constructive?"},{"startTime":746.765,"endTime":751.184,"body":"This could be journaling more,"},{"startTime":746.765,"endTime":751.184,"body":"exercising, creating art, or even"},{"startTime":751.184,"endTime":752.755,"body":"having an honest conversation."},{"startTime":752.965,"endTime":753.554,"body":"Go nuts."},{"startTime":753.615,"endTime":754.045,"body":"Write about"},{"startTime":817.14,"endTime":820.56,"body":"it."},{"startTime":886.765,"endTime":890.014,"body":"Alright party people, if you're"},{"startTime":886.765,"endTime":890.014,"body":"anything like me, you might be"},{"startTime":890.014,"endTime":891.455,"body":"feeling a little lighter already."},{"startTime":892.275,"endTime":895.124,"body":"Here's the thing, anger isn't"},{"startTime":892.275,"endTime":895.124,"body":"bad, it's just a messenger."},{"startTime":895.234,"endTime":899.764,"body":"And when we listen to it, process it,"},{"startTime":895.234,"endTime":899.764,"body":"and channel it, we can turn it into"},{"startTime":899.764,"endTime":903.594,"body":"something that's powerful, something that"},{"startTime":899.764,"endTime":903.594,"body":"actually serves us instead of controls us."},{"startTime":904.36,"endTime":906.88,"body":"So, thank you so much for"},{"startTime":904.36,"endTime":906.88,"body":"journaling with me today."},{"startTime":906.88,"endTime":909.01,"body":"If you're loving the vibes,"},{"startTime":906.88,"endTime":909.01,"body":"I'd love to connect with you."},{"startTime":909.05,"endTime":912.52,"body":"You can hit me up on Instagram"},{"startTime":909.05,"endTime":912.52,"body":"at journalpartyomg or on my"},{"startTime":912.53,"endTime":914.4,"body":"personal handle at alexgelner."},{"startTime":914.79,"endTime":916.21,"body":"And don't forget to leave a review."},{"startTime":916.21,"endTime":920.08,"body":"It helps us so much and helps"},{"startTime":916.21,"endTime":920.08,"body":"keep this party going and growing."},{"startTime":920.72,"endTime":924.98,"body":"And speaking of parties, don't miss our"},{"startTime":920.72,"endTime":924.98,"body":"free weekly livestream, Journal Party"},{"startTime":924.98,"endTime":927.26,"body":"Live, every Wednesday night at 6 p."},{"startTime":927.26,"endTime":927.39,"body":"m."},{"startTime":927.39,"endTime":928.44,"body":"Pacific Standard Time."},{"startTime":928.67,"endTime":931.75,"body":"Although this week, we're doing it at 9 a."},{"startTime":931.75,"endTime":931.97,"body":"m."},{"startTime":931.98,"endTime":932.98,"body":"Pacific Standard Time."},{"startTime":932.98,"endTime":934.95,"body":"We're doing an early version this week."},{"startTime":934.959,"endTime":936.64,"body":"I got something going on in the evening."},{"startTime":936.64,"endTime":937.079,"body":"I'm sorry."},{"startTime":937.079,"endTime":937.87,"body":"I'm a human being."},{"startTime":937.87,"endTime":938.61,"body":"I got stuff."},{"startTime":938.93,"endTime":944.31,"body":"But, uh, we're still doing it, and perhaps"},{"startTime":938.93,"endTime":944.31,"body":"we can put together a recording that,"},{"startTime":944.44,"endTime":950.16,"body":"uh, the folks who, um, would prefer to do"},{"startTime":944.44,"endTime":950.16,"body":"this later, they can access that as well."},{"startTime":950.24,"endTime":953.35,"body":"And that will all live in the Journal"},{"startTime":950.24,"endTime":953.35,"body":"Party Live section of the app."},{"startTime":953.94,"endTime":957.099,"body":"And if you're not familiar with what"},{"startTime":953.94,"endTime":957.099,"body":"Journal Party Live is, it's where"},{"startTime":957.1,"endTime":960.43,"body":"our community comes together to work"},{"startTime":957.1,"endTime":960.43,"body":"through our newest prompts, share"},{"startTime":960.43,"endTime":962.05,"body":"insights, and then support each other."},{"startTime":962.129,"endTime":965.419,"body":"And you can join us on our YouTube"},{"startTime":962.129,"endTime":965.419,"body":"channel, our private Facebook page."},{"startTime":965.42,"endTime":968.13,"body":"Book group or even directly through"},{"startTime":965.42,"endTime":968.13,"body":"our app and the links for all"},{"startTime":968.13,"endTime":969.01,"body":"of those are in the show notes."},{"startTime":969.01,"endTime":970.26,"body":"So hope to see you there."},{"startTime":970.69,"endTime":972.53,"body":"And here's a final"},{"startTime":970.69,"endTime":972.53,"body":"insight to leave you with."},{"startTime":973.22,"endTime":974.789,"body":"Anger isn't a sign of weakness."},{"startTime":974.79,"endTime":976.26,"body":"It's actually a sign of caring."},{"startTime":976.65,"endTime":979.379,"body":"It's your heart saying that"},{"startTime":976.65,"endTime":979.379,"body":"something here matters to me."},{"startTime":979.7,"endTime":982.739,"body":"And by journaling through it, you"},{"startTime":979.7,"endTime":982.739,"body":"get to uncover what matters most."},{"startTime":982.969,"endTime":983.504,"body":"And that's it."},{"startTime":983.965,"endTime":985.145,"body":"Find some way to honor it."},{"startTime":986.005,"endTime":987.555,"body":"You got to honor your experience here."},{"startTime":988.505,"endTime":989.385,"body":"All right party people."},{"startTime":989.675,"endTime":993.145,"body":"I'll catch you next time Thank you so"},{"startTime":989.675,"endTime":993.145,"body":"much for sharing this journaling journey"},{"startTime":993.145,"endTime":998.759,"body":"with me today and take care of yourselves"},{"startTime":993.145,"endTime":998.759,"body":"Keep journaling and as always party on"}]}