Why journal? Why not? Journaling is proven to have physical, mental, and emotional benefits. Science has shown that expressive writing can lead to decreased stress levels, lower blood pressure, and improved liver functionality. Journaling can also strengthen the immune system, improve cognitive functioning, and boost moods.
What is journaling anyway?
Journaling is a tool of emotional exploration that channels difficult feelings into healthy and creative outcomes. It is a form of free self-expression that leads to exploration and personal growth. Journaling is art. It is a log of events and feelings. Journaling is exercise, helping to build stronger emotional muscles. This expressive writing is an intellectual and emotional journey. Journaling can be whatever you want it to be, taking any form that fits your style and goals.
Journaling is self-care
Expressive writing is an essential self-care activity. Beyond health and mental benefits, frequent journaling is also known to inspire creativity and build discipline. Because of the focused attention people are able to process feelings and promote brain and memory growth. Therefore, journaling can be a vehicle that facilitates self-discovery.
The act of mentally processing through physical movement can also lead to better emotional health. Studies have shown that expressive writing enables people to organize and structure traumatic events, resulting in more adaptive schemas about the world and themselves. Knowing yourself better improves quality of life and current (or future) relationships.
Other experts have said, “Journaling evokes mindfulness and helps writers remain present while keeping perspective. It presents an opportunity for emotional catharsis and helps the brain regulate emotions.” This helps the writer process emotions in the present and prepare for similar experiences in the future.
Expressive writing can also help people accelerate growth and goal achievement through concentrated effort, frequent accountability, and reflection. Journaling can:
Remember, the pen is powerful
While there are obvious benefits to journaling, it’s important to recognize there are potential downfalls (like anything in excess). Thinking is good, overthinking is not necessarily healthy. Self-discovery is beneficial, but confronting too many things at once can be overwhelming. Discipline is good to develop but without regulation can become restrictive. As you begin, restart, or continue your journey with journaling remember that there can be “too much of a good thing”. Remember, processing is not necessarily “overthinking”. Science confirms that rehashing difficult circumstances or events can actually speed up emotional recovery. When writing, you have the power to pick up the pen and change any part of the story. The power is [literally] in your hands.
There is no “right” or wrong way to journal. It’s as simple as picking up a pen (or marker or apple pencil or keyboard) and jotting down your thoughts. Some people follow prompts while others choose to write about whatever comes to mind.
Journaling hacks
Journaling can take any form or style. This seems simple, but sometimes the broadest things can be the most difficult to understand, implement, or maintain. Like any self-care practice, it’s important to set parameters to stay comfortable, accountable and focused.
You don’t need a paper journal. Use an iPad, phone, or computer if you prefer typing! If you prefer pen to paper, consider buying a new one or having a couple in different places. I have a purse journal, a dollar store spiral next to my bed, and a prayer journal in my living room.
Write whenever you want–but schedule it! Life gets busy, so it’s important to make time when starting a new routine or habit. You might want to dream in the morning or recap your day in the evening. Either way, make sure you remind yourself to write it down!
Find a comfy position–maybe it’s on the floor or outside on the deck. Find a private place that inspires you to get creative.
Use prompts when you need inspiration. You make not always have something burning inside to write about. If that’s the case, look for prompts that take your thoughts in a new direction.
Try different techniques–you don’t always have to free-write. Try out poetry or writing quotes that mean something to you. Journaling is not about having a publishable article or award-worthy poem. It’s about being creative and attuned to your thoughts and feelings.
Listen to music–instruments and lyrics have the potential to inspire further creativity (or block out other distractions).
Journals to get you started
Journal topics to try
If you’re ready to give journaling a go, consider starting with some of these basic journal topics. These are solid options for beginners and seasoned writers:
- Write down your goals
- Rehash your day
- Recap a memorable conversation
- List things that you’re grateful for
- Log things that stress you out
- Record your dreams or fears
- Describe a person that you admire
Whether you’re an experienced writer or novice journalist, you have the potential to tap into your creativity. I hope you enjoy the opportunity to reflect and grow with every stroke. xoxo Mo
