Writing about stressful and traumatic events can significantly benefit our physical and emotional health.
In fact, studies show that time spent journaling about our deepest thoughts and feelings can even reduce the number of sick days we take off work. Research suggests that journaling can help us accept rather than judge our mental experiences, resulting in fewer negative emotions in response to stressors.
This article explores the numerous benefits of journaling and introduces guidance and techniques to support you as you attempt to express how you feel and think.
Ready to start your journey?
Before you dive deep, you might want to equip yourself with the right tools. The Resolve App offers a structured, privacy-first journaling experience combined with focus tools to help you manage stress better.
Why is Journaling Good For You?
Journaling is a widely used non-pharmacological tool for coaching and counseling and the treatment of mental illness. Two forms of journaling are particularly commonplace:
- Expressive writing: Typically performed to access innermost feelings and thoughts; focusing on the emotional experience rather than just events or objects.
- Gratitude journaling: Involving a focus on the positive aspects of life through capturing situations, events, and interactions for which we are grateful.
Keeping a record of personal thoughts and feelings is particularly helpful in supporting mental health by:
- Reducing anxiety
- Breaking away from a nonstop cycle of obsessive thinking and brooding
- Improving the awareness and perception of events
- Regulating emotions
- Encouraging awareness and boosting physical health
The Psychology Behind Journaling
"Research has consistently linked the habitual tendency to accept one's mental experiences with greater psychological health." Study findings suggest that accepting our feelings is linked to better psychological health and positive therapeutic outcomes.
And this is where journaling can help. It can promote acceptance—and mindful acceptance in particular (a core component of meditation)—which is a valuable and effective way of getting unstuck, freeing ourselves to move forward.
While the exact mechanisms involving physical and mental health benefits are being studied, several psychological processes are likely involved:
- Emotional catharsis: An emotional release of unconscious conflicts through venting negative feelings.
- Increased cognitive processing: Time spent creating coherent narratives of what has happened.
- Repeated exposure: Increased and prolonged exposure to stressful events through writing may lead to a reduction in harmful thoughts.
5 Surprising Benefits of Journaling
Journaling is easy to implement and get started with, and it can benefit individuals experiencing different mental health issues.
1. Journaling for Anxiety
Journaling has proven popular and effective for treating clients experiencing anxiety, possibly because of an improved acceptance of negative emotions. Meta-reviews suggest that doing so for longer than 30 days may maximize mental wellbeing benefits.
2. Journaling for Depression
Research suggests that expressive writing and gratitude journaling can reduce symptoms of depression. Just like with anxiety, consistency is key. A sustainable habit of checking in with yourself can provide an effective intervention.
3. Journaling for Stress Management
Journaling can support coping and reduce the impact of stressful events – potentially avoiding burnout. Writing privately about stressful events and capturing thoughts and emotions on paper is linked with decreased mental distress.
"Processing emotions in written form may even increase the likelihood that we reach out for social support. This leads to emotional healing and improved resilience."
Resolve's Focus Timer pairs perfectly with this practice, creating a distraction-free environment for your writing sessions.
4. Journaling for Reflection
When stressed or consumed by negative thoughts, it's difficult to view our situation objectively. Writing in a journal can help us create the space and distance needed to reflect on what has happened, where we are, and what is ahead. It allows for cognitive defusion—looking at thoughts rather than being in them.
5. Journaling for Recovery
Research suggests that expressive writing can help those experiencing or recovering from emotional trauma. It helps participants recognize what was positive about their recovery, achieve meaningful short-term goals, and experience a sense of optimism.
How to Journal for Optimal Mental Health
Despite the clear benefits, we are often less willing to capture how we feel when we are struggling most. The following guidelines can ease you into the process:
The Setup
- • Find somewhere quiet and peaceful.
- • Aim for 3-4 times a week. (See our habit ideas list for more routine inspiration).
- • Carve out 20-30 minutes.
- • Choose your own format; no strict rules.
The Process
- • Express feelings first, name them.
- • Don't worry about spelling or grammar.
- • Use a medium that suits you (App, Paper).
- • Accept that it might be emotional.
Getting Started – Journaling Prompts
If you're struggling to get started or facing "blank page syndrome," try answering one of these questions:
- What three things are you most grateful for today?
- What are you most anxious about, and where is that coming from?
- How would a difficult situation be handled if you were being your very best self?
- If you woke up tomorrow having everything you truly wanted, what would it look like?
- What are your favorite memories from the past year?
A Take-Home Message
Journaling supports physical and mental wellbeing, resilience, and greater emotional awareness. It encourages space from negative thinking, allowing you to see that thoughts are just thoughts—not who you are.
You don't need to write for hours. Even twenty minutes, a few times a week, can have a lasting positive effect.