There are many benefits to journaling regularly, such as stress relief and self-discovery.
“Diary writing is mindfulness in motion, and it highlights the invaluable things in your life that you may not always recognize,” trainer Lisan Valentine told Healthline.
Here are 6 other wide-ranging benefits of putting pen to paper — or fingers to the keyboard — along with how to start and actually maintain the beneficial habit:
1. Reduce stress
“Journaling can be a great stress-release valve when we’re feeling overwhelmed or when we have a lot going on inside,” says Dr. Amy Hoyt, founder of the Minding Trauma Foundation, which works to provide trauma recovery in the US. Some research proves that. For example, in one study, patients, families, and healthcare practitioners from Children’s Hospital reported a decrease in stress levels after completing a note-taking exercise.
2. Promotes health and wellness
A 2018 research review suggests that writing about your deepest thoughts and feelings may contribute to fewer stress-related doctor visits, lower blood pressure, and improved mood. Additionally, a study of 70 adults with medical conditions and anxiety found that writing about positive experiences, such as gratitude, for 12 weeks was associated with reduced distress. In the same study, after a month, participants reported fewer symptoms of depression and anxiety. After the first two months, the participants reported greater flexibility.
3. Stay away from negative thoughts
When negative or distressing thoughts come up, it’s easy to get caught up, and writing down your thoughts creates “space and distance to look at them in a more objective way,” says Sabrina Romanoff, a clinical psychologist in New York. This distance is officially called “cognitive distortion,” which is a useful concept from acceptance and commitment therapy. “The idea is that you are not your thoughts, your emotions or your physical symptoms,” says the specialist. Instead, you are the context in which it occurs.” In other words, if your thoughts don’t serve you, you don’t have to believe them. Alternatively, you can use a journal to see your thoughts separate from you.
4. A way to process emotions
Many people go through their days either not noticing or burying their feelings. Healthline states that your emotions need a way to come to the surface. Journaling gives you the opportunity to deal with your feelings in a safe and secure place. Naming the specific feelings you experience and accept is a way of diminishing their “power”. This way, difficult emotions become less overwhelming and easier to manage.
5. They help you figure out your next move
Writing down your thoughts and feelings is the first step in understanding the best way forward. Once you’ve calmed down a bit, you may find that your emotions are trying to tell you something: Perhaps your anger is a sign that you need to set stronger boundaries with someone. Or that your grief pushes you to reach out and strengthen your relationships. Seeing your concerns, questions, and emotions gives you a clearer picture of your needs. Even a simple list of pros and cons can provide deeper insight into your desires – certainly more than just a jumble of thoughts running through your head.
6. Deepening self-discovery
Consider yourself an enigma, you’ll discover a different piece or pattern every day. The diary provides a much-needed pause to help us reconnect with ourselves and rediscover who we are. When we write, we learn about our preferences, pain points, fears, favorites, and dreams. We are constantly evolving. Journaling helps us listen, bear witness to these changes, and simply get to know ourselves better.
2023-08-01 12:41:16
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