Journaling’s Benefits for Mental Health and Well-Being
Journaling is a proven tool that can reduce stress, increase self-awareness, enhance overall wellbeing, and even aid with sleeping better. It may even improve your quality of life!
Starting to write can seem intimidating at first, but it’s much simpler than you think! Start by setting a modest goal (like 5 minutes) and gradually increase your time commitment over time.
1. Increases Self-Awareness
Journaling can be an invaluable tool for increasing self-awareness. It helps uncover negative thoughts, emotions, fears and triggers and helps create a plan to address them.
Journaling can be an overwhelming experience at first, particularly if you’re new to writing in a journal and don’t know what topics to cover. With practice comes confidence though!
Setting aside time for journaling and creating a relaxing environment are essential. Try to avoid any distractions while you write, so that you can focus on the process itself.
Journaling can be beneficial in many formats, as this helps you express and process different aspects of your life. Examples include keeping a “dear diary”, journaling about your day, writing down dreams, or even recording thoughts and feelings in audio or art journals. All these methods will aid in increasing self-awareness.
2. Increases Gratitude
Journaling can help cultivate gratitude and offer support for mental health and well-being. According to the American Psychological Association (APA), writing down what you feel thankful for can improve your overall sense of well-being.
Studies have even demonstrated the beneficial effects of gratitude on physical health. Studies have linked it to lower blood pressure, improved dietary practices and healthier weight.
Gratitude has been associated with an improved mood, increased self-confidence and greater optimism. Studies have also demonstrated that gratitude can boost resilience while decreasing anxiety, depression and substance abuse.
3. Reduces Anxiety
Journaling is an effective expressive coping technique that helps you process negative thoughts and feelings. It can be a beneficial way to manage stress, anxiety, and depression.
Writing things down can also help you better comprehend and control your emotions. Additionally, journaling can assist in working through problems and setting objectives.
Additionally, keeping a journal can help you recognize patterns of stress which might be contributing to your feelings of anxiety and depression. By understanding these triggers, changes can be made that will reduce their intensity or frequency.
One study discovered that patients who used a Web-based journaling intervention experienced less mental distress and greater well-being compared to those who did not use it. They also reported greater personal resilience, social integration, as well as fewer days with pain that hindered their usual activities.
4. Reduces Depression
Journaling is an effective self-help technique that can reduce depression and provide mental health support. It helps you recognize triggers and track mood changes over time, as well as helping prevent episodes from arising.
Expressive writing (jotting down notes in a journal) has been linked to reduced rumination and depressive symptoms1. It can be especially helpful for people who experience chronic negative thoughts or distorted memories of past events such as trauma.
Another advantage is the enhanced emotional awareness it promotes. By seeing your thoughts as separate from you, they don’t have to control you; rather, you are empowered by them instead.
Additionally, yoga helps regulate your emotions by encouraging healthy expression of feelings. Furthermore, it has been known to reduce anxiety and stress levels.
Additionally, CBD can strengthen your immune system and enhance physical wellbeing. It lowers blood pressure and may even alleviate symptoms related to asthma or rheumatoid arthritis.