The Power of Journaling
Journaling can can reduce anxiety, improve mood, and even boost physical health.
By Licensed Therapist Diana Ruiz, MA, LCPC
Disclaimer
This blog contains evidence-based therapy techniques. The content is for informational purposes only. It does not constitute medical and psychological advice. This blog is not intended to substitute for medical and psychological diagnosis or treatment. Please consult a doctor or mental health professional.
The Power of Journaling
Feeling overwhelmed, stressed, or emotionally drained can be easy in this fast-paced world. Our minds are often cluttered with thoughts, worries, and to-do lists that never seem to end. While there are many ways to manage mental health, one powerful tool that is often overlooked is journaling. Simple yet profound, journaling offers a way to clear your mind, process emotions, and better understand yourself. As a therapist, I know the power of describing, processing, and expressing feelings, experiences, and life. You can experience a weight off your shoulders by explaining what you are going through. Journaling can have the same power. Journaling allows you to process your thoughts, emotions, and experiences.
The Science Behind Journaling
Journaling isn't just about writing down your thoughts; it's a therapeutic exercise backed by science. Studies have shown that putting pen to paper can reduce anxiety, improve mood, and even boost physical health. Why does it boost physical health? Finding ways to manage stress is essential because constant cortisol and stress response for long periods can affect your immune system and make you prone to medical conditions. When you journal, you are engaging in expressive writing that helps process and release pent-up emotions. This process can lower stress hormones like cortisol, making you feel more relaxed and at peace.
Moreover, journaling can enhance self-awareness. By consistently reflecting on your thoughts and feelings, you start to notice patterns in your behavior and thinking. This increased self-awareness can lead to better decision-making, improved relationships, and a more positive outlook.
Therapy is helpful for so many reasons. It can help you learn mental health management tools and techniques, but it also helps with processing. Processing allows you to recount and describe your thoughts and emotions. It lets you talk about your experiences, stressors, and life situations. I say all this because journaling has a similar effect as therapy: PROCESSING.
Different Types of Journaling
There are a variety of approaches to journaling. The beauty of this practice is that you can tailor it to fit your needs and preferences. Here are some popular types of journaling:
Expressive Journaling: This type allows you to express your thoughts and feelings freely without judgment. It's beneficial for processing complex emotions and reducing stress. Processing in the privacy of your journal is a game changer. Allow yourself to write and express yourself without guarding what you write or judging. Write whatever comes to mind. Don't worry about what to write; sit and write and let yourself process your thoughts and emotions. Here is a quick guide for journaling:
When to do expressive journaling:
At the end of your day
During an overwhelming moment
When you have too many thoughts
During stress
During a milestone of your life
During a life-changing phase of your life
At the end of your week/month
When making a difficult decision
Whenever you feel like it
What to journal about:
Whatever comes to mind
Emotions and thoughts
A distressing situation
A decision you are thinking about making
An area of your life you want to heal
An area of your life you want to improve
How to journal
Without judgment
With acceptance and unconditional regard for yourself
Without rushing
Without specific expectations
Goal-Oriented Journaling: Here, you focus on setting and tracking your goals. Writing down your aspirations makes them more tangible, increasing your motivation and helping you stay accountable. Life can be busy, especially in our "go, go, go" society. A great practice is writing a list of your goals while visualizing them. As a therapist, I highly recommend this because it is a perfect way to start your day, and it takes just a minute or two.
Planning and visualization are excellent via journaling. Make lists of your goals daily. Plan your steps for each goal and use journaling to make drafts and ideas. Having the space to plan and organize steps to accomplish your goals. Here are three quick goal-oriented ways to write and list in your journal:
Write your intention for the day
Write your goals and wants in life (paragraph or a list)
Coping statement or affirmation
Bullet Journaling: A more structured form of journaling, bullet journaling combines to-do lists, habit tracking, and reflective entries. Keeping a master to-do list can help you stay organized and confide in the fact that you don't have to constantly remind yourself of your tasks because they are on your master to-do list. It's a great way to stay organized while taking time to reflect. Keeping a bullet list or tracking healthy habits can be helpful for mental health. Monitoring symptoms, emotions, stress, thoughts, exercise, triggers, and health habits is essential.
Learning how you experience emotions, stress, symptoms, etc., is an excellent start to understanding yourself, the source of a problem, or what you are experiencing.
Gratitude Journaling: This involves writing down things you are grateful for daily. It shifts your focus from what's going wrong to what's going right, promoting a more positive mindset.
Journaling your coping statements and affirmations:
Self-talk is our internal dialogue and what we say or think to ourselves in our minds. Having negative self-talk can be detrimental to our mental health. Training your mind to be kind and have positive self positive talk takes practice. Having balanced, rational, positive, healthy positive self-talk is crucial to our mental health. The good news is that with intention and practice, it gets easy. Use journaling to practice healthy self-talk using affirmations and coping statements. Use your journal for the affirmations, statements, and self-talk that you need in your life.
How to Get Started with Journaling for Mental Health
Starting a journaling practice is simple, but consistency is critical. Begin by setting aside a few minutes each day or week to write. Find a quiet space where you can focus without distractions. You don't need fancy tools—just a notebook and a pen will do. If you're not sure where to start, try beginning with a prompt, such as:
What am I feeling right now?
What are three things I'm grateful for today?
What's been on my mind lately?
Remembering that there is no right or wrong way to journal is essential. The goal is to create a space where you can express yourself freely and honestly. Over time, you may find that your journaling practice evolves, and that's perfectly okay. The most important thing is that it serves as a tool for improving your mental health.
What to focus on during journaling for mental health:
Incorporating journaling into your daily routine can be a game-changer for your mental health. It's a simple yet powerful way to process emotions, reduce stress, and cultivate a deeper understanding of yourself. Whether you choose to write every day or a few times a week, the benefits of journaling are clear: it's a path to greater mental well-being and a more mindful, intentional life. So grab a notebook, find a quiet corner, and start writing your way to better mental health today.
Here are some ideas for journaling for mental health:
Journal about your thoughts, behaviors, and emotions
Journal about stressful situations
Keep a thought record
Keep an emotional record
Record your physical aches, physical state, and physiological responses
Over time, you can be intentional with expressive journaling, noticing your patterns, noticing triggers, how often you feel in a particular way, and validating your emotions and experiences. Initially, expressive journaling is important. After some time, use journaling to evaluate your thoughts, reframe your thoughts, and validate yourself.
Here are other styles of journaling for mental health
Progress journal: Keep a record of your growth and progress (progress for a goal, exercise intensity, habits, record of study hours, etc.)
Brain dump journaling: Sometimes, you may feel overwhelmed at the end of the day or when you have too many thoughts in your head. Dump all your thoughts, to-dos, reminders, and ideas for affirmations in your journal.
Self-esteem: Keep a section of your journal for recording facts and evidence of your good qualities, accomplishments, and values. In addition, keep facts against your negative core beliefs and evidence against your self-sabotaging thoughts to build your self-esteem.
Bucket list
The Long-Term Benefits
Regular journaling can lead to profound long-term benefits for your mental health. It can help you manage anxiety, cope with depression, and navigate life's challenges with greater ease. As you become more in tune with your thoughts and emotions, you may find that you're better equipped to handle stress and maintain a positive outlook.
Journaling also provides a unique opportunity for self-reflection. Looking back on your entries over time can offer valuable insights into your growth and progress. You may notice how you've overcome challenges, achieved goals, or simply changed your mindset.
Have fun journaling!
Warmly,
Diana
