Can Journaling Improve Your Health?

 

Have you ever kept a journal?  Put your thoughts down on paper (or computer)?   

 

I've been keeping a journal (aka diary) ever since my grandmother gave me my first one as a child.  I was probably around 9.  And judging by those early entries, I was barely literate.   

 

I used to write daily, even if nothing interesting was going on (which was most days).  These days I tend to only write when I have something to say.  About once a week.   

 

I have kept it up all these years because it really does help me to unburden myself.  Even if it is to a blank page.  It organizes my thoughts and puts my worries in perspective.  I always feel a little better, a little more in control, after journaling.   

 

Benefits of Journaling 

Even as a lifelong journalist, l didn't realize all the benefits of journaling.  Below are some examples from healthline's 6 Journaling Benefits and How to Start Right Now and Psychology Today's 10 Good Reasons to Keep a Journal: 

• Helps reduce stress, anxiety and depression 
• May boost health and well-being 
• Creates space from negative thoughts 
• Provides a way to process emotions 
• Promotes motivation 
• Can help you figure out your next step 
• Promotes greater productivity 
• Provides a sense of accomplishment 
• Deepens self-discovery 
• Enhances creativity 
• Improves memory 
• Strengthens relationships 
• Provides a legacy 

Tips To Get Started 

Okay, let's say you are new to journaling and want to give it a try.  Where do you start?  Well, below are some tips from that same healthline article: 

• Pick your favorite method (pen and paper, blank page on laptop, note-taking app) 
• Start small – write for a minute or two every day 
• Try free writing about anything until you get inspiration 
• Let it all out and don't censor yourself 
• Make it a habit (e.g. write at same time each day) 
• Connect the dots (e.g. this happened, this is what I feel, this is what I think) 
• Avoid re-reading painful entries 
• Try a writing prompt (e.g. describe something you love doing and why) 
• Switch viewpoints (e.g. after venting, write about the other person's perspective) 

Types of Journaling 

There are various types of journaling to choose from. The video 5 Ways to Journal (And Why You Should) discusses some interesting methods.  Experiment and see what works best for you.  

 

Gratitude Journaling 

Some like to do a gratitude journal where they write a list of positive things in their life each day.  It can be anything from the sun is shining to good test results from the doctor.  Studies have shown that this little bit of encouragement can improve our mood.  I touched briefly on this in my article Can Being Grateful Make You Happier?. 

 

Expressive Writing 

Expressive writing is another type of journaling that may help with your mental health. You write about your deepest thoughts and feelings.  Don't hold back.  Worried someone will read it?  Don't be.  Most people don't have the attention span to read a bestselling novel, much less your literary masterpiece. 

 

Freewriting or Stream of Consciousness 

Freewriting is where you just write.  Don't worry about structure or if it makes sense.  Maybe you write for a set period of time.  Or on a certain topic.  Or just write whatever comes into your head.  Creative types or writers with burn out might like this kind of journaling. 

 

Five Year Journal 

Another type of journaling is what is called the Five Year Journal.  You write a small contained entry for each day in year one. Then in year two you go back to the beginning and write a contained entry for that same calendar day underneath the previous year's entry.  And so on.  Some might like writing just a few sentences a day. 

 

Bullet Journaling 

If writing isn't your thing, you might like making lists instead.  For example make a list of everything that is worrying you at that moment.  No matter how trivial.  Then go back later and read it.  You'll be amazed to see how many of the worries never materialized or resolved themselves. Or make lists to help organize your life. 

 

Commonplace Book Journaling 

Commonplace book journaling is where you keep track of things like favorite quotes or songs. Or stray observations and snippets of conversations.  Anything you find interesting in your day, just jot it down.  It's not really geared toward deep thinking, but some might prefer that. 

 

Reading Reflections Journaling 

Reading reflections journaling is where you take what you are reading and write about it.  From there you may veer off into your personal life and personal reflections. 

 

Research on Journaling 

Research has shown that journaling can improve immunity, make us heal faster, lower blood pressure, and improve grades.  How, you say?  Well this YouTube video (Does Journaling Actually Work?) helps explain it.   

 

Have you noticed that when we're worried about something we often try not to think about it?  Especially if it's something we can't readily fix.  So why then would we want to write about it and experience all those negative emotions? 

 

Well, funny thing.  When you write about it, it's not as bad as actually experiencing it.   It's still unpleasant to think about.  But you only expose yourself to a small dose of the negative emotions, not the full effect.  And the more you journal over time, the more your tolerance for those negative emotions increases.  Eventually their power over you is reduced.   

 

Conclusion 

When you journal you are in a safe, judgment free environment.  You are allowed to think about yourself.  And you can express ideas you can't express in public. 

 

You can type your journal, but people tend to remember things better if they write them out.  Physically writing also slows down your thought process.  And some like the physical act of writing. 

 

I used to keep physical journal books, but now I type on my iPad.  My handwriting is so bad these days even I can't read it.  I also tend to prefer the expressive writing method (in case you were wondering). 

 

How about you?  Have you tried any of these journaling methods?  What works best for you? Do you prefer physical or digital journals?