Recently I threw away several decades’ worth of journals, some dating back 30 years. I no longer had any need for them.
They were not written as diaries documenting what I did each day. Instead, I wrote about my innermost thoughts and feelings. They were largely written during difficult times.
I’d moved on and throwing them away signified the start of a new chapter. As well as that, I knew I would never go back and re-read them. I’d done that several times already.
I also did not want anyone else reading them, so the best option was to rip the pages up and put them in the bin. The process felt very therapeutic.
I’ve found journaling invaluable over the years and highly recommend it. The concept was introduced to me during a hospital stay when inpatients were encouraged to write ‘feelings diaries.’ Our entries had to be read out in a group each morning, so I wrote two entries – the one to read out, and the private one that documented how I really felt.
I’ve found the activity useful for as an outlet for getting thoughts out of my head and down on paper. It helps to process them and make sense of them, and sometimes further thoughts and observations can emerge during the process.
I’ve also found it helpful to re-read past entries to be reminded how far I have come over the months and years on my journey to positive well-being and improved mental health.
Benefits of journaling
Journaling, the practice of recording thoughts, feelings, and experiences, offers many benefits aligned with the principles of positive psychology. From enhancing positive emotions and fostering personal growth to improving cognitive function and strengthening relationships, journaling is a versatile tool for enhancing well-being. While I’ve always written entries down, some people choose to keep a digital journal.
Improved mental and physical health
Studies have found that writing about stressors or traumatic events is associated with improved mental and physical health (Smyth, 1998). These include decreased levels of distress and depression, fewer illness-related GP visits, and positive changes in immune function (Ullrich and Lutgendorf, 2002).
A form of self-therapy
Journaling is a form of self-therapy that assists with self-expression, problem solving, stress reduction, and critical thinking (Hiemstra, 2001), and a constructive outlet for processing and regulating emotions.
Writing about stressful or challenging experiences can be incredibly difficult, but it can also help in reappraising these events, reducing their emotional impact, and leading to greater emotional stability and stress reduction.
Writing about traumatic events in a safe space is also said to enhance feelings of control over the events (Scheff, 1979) and reduce the burden of negative emotions.
Increased self-awareness
Engaging in regular journaling fosters self-awareness by encouraging introspection and self-reflection. This process helps us understand our thoughts, feelings, and behaviours more deeply.
Self-awareness is a crucial component of emotional intelligence, which is linked to better mental health, improved interpersonal relationships, and increased life satisfaction.
Journaling can help us identify what our future selves look like.
Greater resilience
Journaling can help build resilience by enabling us to process and reframe challenging experiences. Positive psychology emphasises the role of resilience in mental health, and journaling provides a structured way to develop this trait. Writing about difficult times and reflecting on coping strategies can enhance our ability to bounce back from adversity.
Improved sleep quality
Journaling improves sleep quality by providing a space to process and release daily stress and worries before bed. This mental decluttering can reduce anxiety and overthinking, allowing the mind to relax and promoting a more restful and uninterrupted sleep. Reflective writing also helps create a calming pre-sleep routine.
Setting and achieving goals
Journaling is an effective tool for setting and tracking goals, a core tenet of positive psychology. Writing down goals increases commitment and provides a tangible record of progress.
This practice not only enhances motivation but also aids in identifying obstacles and devising strategies to overcome them. It also boosts self-efficacy and confidence (Fritson, 2008).
Increased creativity
The act of journaling can stimulate creativity and innovation. Positive psychology encourages the cultivation of creativity as a means to enhance well-being and personal fulfilment.
Journaling provides a space for free expression, idea generation, and creative problem-solving, fostering a sense of accomplishment and joy. We could even use these ideas to create vision boards.
Improved memory and comprehension
Journaling can enhance memory and comprehension by providing a means to organise and structure thoughts. Writing things down helps in consolidating information and can aid in the retention and recall of information. Studies suggest that the act of writing engages the brain in a unique manner, promoting deeper processing and better integration of information.
Critical Thinking and Problem-Solving
The reflective nature of journaling promotes critical thinking and problem-solving skills. By writing about challenges and dilemmas, we can analyse situations from multiple perspectives, identify underlying issues, and develop strategic solutions. This cognitive exercise strengthens analytical skills and enhances cognitive flexibility.
Strengthened interpersonal relationships
Reflective journaling about relationships can lead to improved empathy and understanding. Positive psychology emphasises the importance of strong social connections for well-being. By writing about interactions and reflecting on others’ perspectives, we can enhance our communication skills and strengthen our relationships.
Enhanced empathy and compassion
Journaling can foster empathy and compassion towards ourselves and others (Beck and Verticchio, 2018). Positive psychology underscores the value of empathy in building meaningful connections and fostering a supportive social environment.
Writing about experiences and emotions can deepen our understanding of the feelings of others and promote compassionate responses.
Mindfulness and Presence
The practice of journaling can enhance mindfulness and presence, key components of mental health. ‘Mindfulness’ is defined as ‘paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally (Kabat-Zinn, 1994)
By focusing on the present moment and reflecting on current thoughts and feelings, we can cultivate a state of mindfulness. This practice can reduce rumination and anxiety, leading to improved mental well-being.
A more meaningful life
Journaling encourages reflection on life’s purpose and meaning, key components of flourishing according to positive psychology. By exploring and articulating personal values, goals, and experiences, individuals can cultivate a sense of purpose and direction. This reflective practice supports the pursuit of a meaningful and fulfilling life.
Increased life satisfaction
Regular journaling can lead to greater life satisfaction by fostering gratitude, self-awareness, and personal growth. Through consistent journaling, individuals can develop a more positive outlook on life, appreciate their journey, and enhance overall life satisfaction.
Not an exhaustive list
This list is not exhaustive as there are many more benefits to journaling such as overcoming writers’ block, the feeling of being productive, improving communication skills, enhancing writing skills and facilitating personal accountability.
A valuable habit
It may sound like yet another task to add to our day, but the benefits outweigh the challenges of having to find that extra time. And there is no need to write pages of content unless you want to. It can be easier to start with just 3 minutes a day and slowly increase. Before you know it, it will have become a hugely valuable habit.
Sources
Beck, A.R. and Verticchio, H., 2018. Effectiveness of a method for teaching self-compassion to communication sciences and disorders graduate students. American Journal of Speech-Language Pathology, 27(1), pp.192-206.
Kabat-Zinn, J. (1994). Wherever you go, there you are. New York, NY: Hyperion.
Hiemstra, R. (2001). Uses and benefits of journal writing. New Directions for Adult and Continuing Education, 90, 19–26.
Scheff, T.J., 1979. Catharsis in healing, ritual, and drama. University of California Press.
Smyth, J.M., 1998. Written emotional expression: effect sizes, outcome types, and moderating variables. Journal of consulting and clinical psychology, 66(1), p.174.
Ullrich, P.M. and Lutgendorf, S.K., 2002. Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of behavioral medicine, 24(3), pp.244-250
