Journaling is the habit of keeping a journal diary in which one can write about one’s feelings, activities, and overall well-being from time to time. It can be done on a daily basis, once in a few days, weekly or monthly, depending on the individual. The uses and benefits of keeping a diary on a normal day for other purposes may not be lost on a lot of people. However, many are not quite aware of the mental health benefits of writing. Keeping a diary where you share your feelings, thoughts and emotions can be quite fulfilling, especially when you consider your mental health. Because of this, mental health journaling has become a common practice which mental health professionals even recommend.
What Is the Link Between Journaling and Mental Health?
When we write things down, it separates those feelings or emotions written down from us. This happens in a way that allows us to see those emotions for what they are instead of living them. This can help a lot of people better understand what they are feeling, going through or thinking at a particular point. Therefore, mental health journaling allows individuals to get clarity on what their minds are doing — their feelings, emotions and thoughts. This understanding makes it possible for them to make better decisions in different scenarios.
Historical Perspectives on Mental Health Journaling
Ancient thinkers like Marcus Aurelius kept daily writings as part of Stoic philosophy. Marcus’ meditations were about personal challenges, ethical choices, and emotions. This is an example from ancient times that serves as a precursor to modern journaling for the purposes of self-awareness and mental clarity.
In addition, many religious and spiritual traditions, such as Buddhism and Christianity, encourage writing as a means of self-reflection, prayer, or meditation. They believe it supports emotional well-being and mental clarity.
Psychological Research On Mental Health Journaling
Expressive writing therapy is a theory pioneered by psychologist Dr. James Pennebaker. Modern research on expressive writing found that people who write about traumatic experiences in their lives for about 15 – 20 minutes over several days have more physical and mental health benefits.
Cognitive behavioural therapy is another psychological practice that supports the relationship between mental health journaling and the mental health benefits of writing. Practitioners of this therapy often recommend journaling to help individuals identify and fight negative thought patterns. By writing down their thoughts and emotions, individuals can become aware of when they are thinking irrationally and make a shift.
Managing Anxiety and Depression
One wholesome benefit of mental health journaling is that it helps people to manage anxiety and depression. Journaling for anxiety is a proven method of fighting off these mental health challenges in people. By enabling individuals to express their emotions in writing, identify negative thought patterns and notice their triggers, journaling certainly is helpful. Journaling for anxiety reduces emotional overwhelm and fosters healthier coping mechanisms. This eventually brings about emotional regulation and mental well-being.
Stress Reduction and Emotional Release
Have you ever heard someone say they felt better about a bad situation after crying? Well, that is factually accurate. It is a form of emotional release. And so is mental health journaling. Journaling for anxiety and stress can effectively help people reduce emotional stress and give them emotional release. The practice ends up making them feel like a great weight has just been lifted from them. Imagine it like literally pouring out all your sorrows and baggage onto a piece of paper, for example.
Improving Self-Awareness and Reflection
In the beginning, we talked about how journaling can separate your emotions and feelings from being things you live in to more like things you can look at. This can allow you to look at those emotions and feelings objectively and become truly aware of yourself. It also allows you to reflect on those problems from both the spectator’s and the player’s points of view.
Enhancing Problem-Solving and Decision-Making Skills
It can be overwhelming to bottle up emotions and wild thoughts in your head for a long period. It will effectively affect your ability to make the right decisions or solve any problems for yourself. Mental health journaling allows bottled-up emotions to fly. It frees you up to have a clearer mind and head to solve problems and make the right decisions.
Tracking Progress and Personal Growth
When a record of one’s experiences and emotions is kept, it makes it easier for the individual to track their progress and manage their personal growth. Looking at the record and noticing how much growth has been attained can be a source of motivation. Apart from that, even if there was no growth for a certain period, the ability to notice that and, therefore, know how to improve must be considered. The mental health benefits of writing are strongest in this regard.
Journaling is a customisable and flexible tool for everyone. It is easy to start, and by the time the benefits begin to trickle in, it is easier to continue. Mental health journaling can go a long way in positioning people on the track to mental well-being. Psychologists, ancient thinkers and spiritual traditions all agree.
