Did you know that 29 percent of people aged 18 to 25 in the U.S suffer from some form of mental illness? While this may not seem like a lot, it is crucial to remember that this amounts to more than 3 million people. Good mental health is crucial for productivity and should be your top priority. Although it may not be an equal substitute to therapy, journaling is one of the leading mental health strategies used by adults in the U.S. But is there any scientific data to back its efficacy? Is journaling good for mental health? Let’s find out!
5 Ways Journaling is Good for Mental Health
Numerous mental health professionals recommend journaling due to its life-transforming benefits. While there is no single way to journal, the benefits apply to everyone who continues the practice.
Here are five reasons why journaling for good mental health:
It’s a Safe Space
As humans, our need for feeling understood and an uncanny fear of judgment go hand in hand. We want to open our hearts. But we may not always have someone who can listen.
Journaling can be a great way to express ourselves. We can talk about our emotions, concerns, motives, plans, dreams, and so much more. It’s an effective way to talk about ourselves without fearing interruption or a non-ideal response.
Through consistent expression and validation, we can become our own best friends. Self-love is necessary and is known to improve mental health.
It Helps You Identify Your Triggers
Consistent journaling exposes us to our thought patterns. We begin to understand the way our mind functions.
This makes the identification of triggers easier. We can analyze our overly-reactive behavior. Thus, helping us understand ourselves better.
Improves Negative Thought Patterns
Carl Jung said, “Until you make the unconscious conscious, it will direct your life, and you will call it fate”. You can improve negative thought patterns through mindful activism.
Perhaps you were bullied as a child, which resulted in poor boundaries and communication in adulthood. Maybe you find yourself in unfulfilling relationships because of a poor self-image.
The answer here is obvious: journaling can help you explore your wounds and heal them. It is a wonderful method of rediscovering who you are and what gives your life meaning.
Maybe you believe that you are unworthy of love. Journaling caters to the wounded inner child by validating fears and working to improve daily.
Provides an Optimistic Lens
Gratitude journaling trains the mind to look through an optimistic lens. Sometimes it is our thoughts and not our circumstances that create stress. Our minds get fixated on a potentially stressful outcome that may not even happen. This preoccupation deprives us of cherishing what we have in the present moment.
When we start to process our emotions, we realize there is so much more to the world than the apparent negatives. The internal narrative begins to shift.
Focusing on what you have instead of what you lack is the only way to satisfaction. Gratitude journaling can help create a habit of appreciating the good while accepting the bad.
Improves Emotional Regulation
Have you ever felt better after talking to someone about how you feel? Journaling is an open conversation with yourself. You can say whatever you want without the fear of judgment.
And thus, it is not surprising that it is a great way to reduce stress and anxiety. Once your thoughts and feelings are on paper, it gives you time to reflect on the most important question: “Can I do something about it?”
If yes, you take measures to tackle the problem accordingly. If not, you accept how things are instead of forcing yourself into denial.
This attitude helps save the time spent beating yourself up for something you have no control over. So, what are you waiting for? Grab that journal and write whatever your mind and heart want to communicate!
Watch the following YouTube video to learn more about the mental health benefits of journaling:
What Does Journaling Do to the Brain?
How exactly Is journaling good for mental health?
Builds a Different Perspective
Not everything in life will go wrong. We all know that, but it may be hard to internalize this. Journaling exposes your mind to multiple perspectives. You begin to question the authenticity and validity of your thoughts.
For example, writing, “I feel ashamed because I feel like person A is angry at me,” may encourage you to question if you have done something wrong. If so, it can allow you to entertain a different perspective.
This may include,” I did not intentionally do anything wrong. Perhaps they just had a bad day. I will talk to them about the next time we meet. I am willing to apologize if I hurt them”.
Gives You Clarity of Mind
Often we feel overwhelmed because we have too many thoughts clouding our judgment. The best way out of this is to relax and allow your body to feel whatever it wants to.
Remember, emotions are important. Honor them by not suppressing them. Instead, you should journal your emotions. This will clear your mind and help you set and fulfill your goals.
Improves Cognitive Processing
Journaling reduces stress, boosts satisfaction, and helps us retain information by sharpening our memory. It clears our minds and improves our cognitive abilities.
In the long run, it assists us in engaging more actively and intelligently with the world around us.
Improves Overall Health
Peace of mind overlaps with our physical health. This is why we feel tired and lazy when we’re sad.
Since journaling is so good for the brain, it can also improve our immunity. It is known to improve liver and lung function and reduce the risks of asthma and rheumatoid arthritis.
Is journaling good for mental health? Yes! And because of that, it is also great for your physical wellbeing.
How Often Should I Journal for Mental Health?
Most mental health professionals recommend journaling for 10-15 minutes daily for optimum mental health.
However, once every 2-3 days is also okay if you’re just starting. Determine what is doable for you and stick to that goal.
You can build consistency over time, so don’t be disheartened if you miss a few days.
When Is the Best Time to Journal for Mental Health?
There is no fixed answer to this. People approach this from several angles to find a schedule that suits them.
Some people prefer journaling in the morning as their brain feels fresh. You can take a deep breath, write about how you feel, and even set easy daily goals.
Others prefer the nighttime because of the solitude and reduced distractions. You can express the various events during the day and how they made you feel. You can even write about your hopes and desires for the coming days.
Many also prefer journaling while having evening tea and snacks. This is a great time to unwind if you get off work early.
We recommend experimenting to find out the schedule that suits you best.
What Can You Write in a Journal to Improve Mental Health?
If you’re looking for inspiration, here are the top five mental health prompts you can write on:
- Describe three things you feel grateful for today.
- Write about a person that you hold in high esteem. What makes them special? Did they influence you in any way?
- What makes you feel bad about yourself? Which coping mechanisms do you have to manage?
- What does self-care mean to you? List 5 ways you took care of yourself in the past 2-3 days.
- Describe a time that was hard for you. What made it so difficult? What did you learn from it? Reflect on how it contributed to making you the person you are today.
Where Do I Start When Journaling?
Journaling as a beginner can be confusing. Here are five ways you can get started:
Write About Whatever Comes to Mind
That sounds straightforward, right? Well, it is. Journaling is unique to every individual. There is no right or wrong way to do it.
The purpose is self-expression. That means you have to write about whatever comes to mind. You do not have to get stuck in intricacies such as spelling, grammar, and sentence structure.
You can even leave sentences unfinished if you want. That is assuming you got a much more important idea. Sounds easy, right?
A key component is toning down your expectations. You’re just starting. You do not have to compare yourself with anyone. Everyone has their own path.
You should work on:
- Writing about your feelings as they come. Do not edit or erase. Just write.
- Finding a technique that works for you. Everyone has a different style.
- Finding a suitable routine for you, depending on your lifestyle.
Focus on Your Feelings
One of the best ways to use journaling for self-awareness is by describing how your body reacts to certain feelings.
For example: “I felt anxious. My heart was racing, and I couldn’t sit still. My palms were sweating. I wanted to say something, but it felt like a rock had suddenly grown in my throat”.
Practicing this will help you understand your mind and body more deeply. This will allow you to manage yourself effectively.
You can also try writing positive affirmations such as, “This moment may feel hard, but I am strong enough to deal with this. The outcome of this situation does not determine my self-worth. I already tackled a bigger problem when I…” and so on.
This way, journaling can assist you in understanding yourself and soothe you when necessary.
Use Journal Prompts
It’s normal to feel uninspired every once in a while. Maybe you’ve been writing consistently for a few days, and now you’re in a slump. It can be hard to determine what to write about at moments like these.
That is what writing prompts are for! There are many journaling prompts all over the internet. Your inspiration is just one click away.
Moreover, if you want to improve something specific, you can do that too. Ask yourself what you want to work on. Is it self-discovery, self-love, your career, or your relationships?
Find one that sounds appealing, and boom. Your fingers will begin writing before you know it!
Set a Writing Routine
We all know that practice is essential if we want to be good at something. The same goes for journaling for self-improvement. It is worth noting that what works for someone else might not work for you.
But here’s an interesting tip: journal about your daily routine. At what time do you sleep and wake up? When do you feel most relaxed? Which time do you think will most suit you, according to your routine?
Still asking yourself if all this is worth it? Is journaling good for mental health? Yes! Emotional regulation, effective planning, and increased quality of life. Who doesn’t want that?
And that brings us to our last step.
Be As Creative as You Want
For imaginative individuals, anything that lacks creativity can feel dull. So, cater to that need! We’ve already mentioned it: there are no rules. Doodle in the margins, write separate words floating in the middle and switch to a different style to spice it up.
Journaling is an art form for self-expression. You don’t want to tone it down. It’s just for your eyes, after all! Be as creative and chaotic as you wish.
Final Thoughts
So, is journaling good for mental health? Yes! Using a journal is beneficial for your mental, emotional, and physical well-being.
It helps you manage stress, anxiety, and depression. Journaling also improves your immune system, thereby enhancing the quality of your life. Plus, it’s only for your eyes, so you need not fear judgment from anyone else.
So, what are you waiting for? Get your journal, grab your pen, and start expressing, processing, and validating all your emotions.
Remember, there is no destination here. There will be ups and downs, but your journal will keep reminding you how far you’ve come.
