Research shows that regularly writing down what’s on your mind can help you release emotions and make sense of what’s going on in your life. Journaling also can help improve your relationships with others, lower your blood pressure and decrease symptoms of depression.
“Journaling is a great way to help with stress, follow through with behavioral goals, and aid in emotional processing of life events,” said Jeffrey Leichter, Ph.D., a licensed clinical psychologist at Sanford Health. “Research suggests that it can help with mood and even with improving immune function. One study showed that simply recording three good things that happened during the day for 14 days led to reductions in depressive symptoms that were similar to the efficacy of antidepressants for individuals with mild to moderate depression.”
There’s no ‘write’ way
There are many different ways to go about journaling. You can write about your thoughts and feelings, or you could use your journal to help problem-solve.
“There is no ‘right’ or ‘wrong’ way to journal,” Dr. Leichter said. “Folks need to find what works best for them. For example, just journaling for 10-20 minutes about the day’s events can lead to deeper understanding of emotional challenges, inspire problem solving, and help people identify potential themes and patterns in their daily lives which can be valuable in creating perspective and choosing healthier ways of coping.”
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Try taking a big problem that you’re facing and then make a list, breaking it down into smaller, more manageable parts that you can tackle one at a time so the issue no longer feels so overwhelming.
You could also journal by jotting down a few things you’re grateful for. Shifting your focus from your daily hassles to gratitude can help lower stress, improve your mood, boost the quality of your sleep and even reduce inflammation in your body, studies show.
“Journaling is a good way to learn and practice mindfulness — simply being present in the moment without judgement — and strengthen our capacity for introspection and self-understanding,” Dr. Leichter said. “It has also been shown to be an effective supplement in therapist-guided treatment for individuals who may be working through trauma experiences.”
How to journal
- Try to write every day. Set aside a few minutes every day to write. This will help you to write in your journal regularly.
- Make it easy. Keep a pen and paper handy at all times. Then when you want to write down your thoughts, you can. You can also keep a journal in a computer file or mobile notes app.
- Write whatever feels right. Your journal doesn’t need to follow any certain structure. It’s your own private place to discuss whatever you want. Let the words flow freely. Don’t worry about spelling mistakes or what other people might think.
- Use your journal as you see fit. You don’t have to share your journal with anyone. If you do want to share some of your thoughts with trusted friends and loved ones, you could show them parts of your journal.
The key is finding what feels best for you. To make journaling a part of your daily routine, try linking it with a habit that you already do. For example, after brushing your teeth in the morning or in the evening, take a few minutes to write in your journal. Over time, writing will become just as automatic — and beneficial — as reaching for your toothbrush.
Keeping a journal helps you create order when your world feels like it’s in chaos. You get to know yourself by revealing your most private fears, thoughts and feelings. Look at your writing time as personal relaxation time. It’s a time when you can de-stress and wind down. Write in a place that’s relaxing and soothing, maybe with a cup of tea.
Look forward to your journaling time. And know that you’re doing something good for your mind and body.
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Posted In Behavioral Health, Healthy Living
