by Katherine Elmer-English
Journaling is generally thought of as an activity for the average teenage girl but it is so much more than that. There is scientific research showing the benefits of journaling on mental health and wellbeing. Journaling is a worthy investment of your time and something you should consider starting if you have not already.
What is Journaling?
Journaling is more than a “dear diary”. Journaling is a cost-effective wellness tool and form of meditation and mindfulness. There are many types of journaling, such as traditional expressive writing, bullet journaling, art journaling, multimedia journaling, and even voice notes to name a few. In this article, we will be focusing on the writing and voice note side of journaling and its benefits.
The benefits of journaling are countless, but its impact on our mental health is perhaps the most valuable. Journaling has positively affected people suffering from depression, anxiety, PTSD, obsessive-compulsive disorders, recovery and general stress management.
Journaling has been shown to help university students, particularly those vulnerable to depression, manage stress experienced during the academic year. It helps regulate emotions, organise thoughts, and reduce rumination. They are also less likely to get sick if they invest their time in writing about stressful events. Students can reap the many benefits journaling has to offer.
The Benefits of Journaling
As stated earlier, journaling has a positive impact on people’s mental health, particularly those battling mental illness and overall quality of life. Here are 18 of the many benefits journaling has to offer:
Boosts your mood – it is a way to unburden yourself from heavy and intrusive thoughts.
Helps regulate your emotions – studies have shown that people who write about their feelings control their emotions better.
Helps you look more objectively at situations and gives you clarity
It has a beneficial influence on your sleep patterns – it helps you unload your thoughts and quietens your mind if you write before going to bed.
Reduces symptoms of depression – journaling is not a replacement for therapy with a professional, but it complements treatment. Venting and releasing pent-up negative thoughts through expressive writing has been shown to lower depression scores and help people maintain a more positive state of mind.
Helps manage anxiety – it helps you learn and become aware of unhealthy thought patterns, negative self-talk, and triggers.
Improves memory – it helps you have a record of life experiences and enables you to remember them more effectively.
Betters communication skills – people become better at expressing their emotions and are more likely to reach out for support.
Helps manage stress effectively – it releases tension, helps you identify the stressor, and in turn, you can actively try to reduce the source of stress.
Prevents rumination – it also promotes proactive behaviour which helps break the potentially toxic cycle of ongoing unhelpful thoughts.
Identifies your needs, desires, and goals – after writing for a while, you can begin to understand your needs and find out what you want and your goals by reflecting on your journal entries.
Promotes creativity – art journals and bullet journals allow for freedom of expression, writing, and talking. They engage with the right side of the brain.
Increases your sense of gratitude – this propels you into a more positive frame of mind and a better quality of life.
Helps you discover and get in touch with your authentic self
Improves your organisation – it helps you organise your thoughts, plans, and goals.
Process traumatic events - it helps you order your thoughts around them and confront the trauma you have experienced.
Helps you consider your thoughts and emotions from a more objective point of view and creates awareness – it improves our self-awareness through reflection and examining our thoughts and emotions.
Speeds up physical recovery – it boosts your immune system and helps drop blood pressure.
I suggest reading 83 Benefits of Journaling for Depression, Anxiety, and Stress for a more comprehensive list of the benefits journaling offers.
Journaling is invaluable. The question is not “should I journal?” but “why am I not journaling?” and “what type of journaling should I be doing?”. Granted, developing a habit can be challenging for some, but there are countless resources to aid you in starting your journey in journaling. A Short Course in Journal Writing: It’s Easy to W.R.I.T.E is a great place to start and then discover which type and style of journaling suits your personality, needs, and what you aim to get out of journaling.