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In another recent article we discussed a handful of creative ways to journal. Whether your goal is self-expression, preservation, or organization, these creative approaches will stimulate new ideas and maybe prompt you to start a second method of journaling.
But why should you invest your time and energy into journaling? What are some psychological benefits?
Below are twelve emotional and psychological benefits that will convince you to give journaling a chance.
As always, none of these statements have been evaluated by the FDA, this article is not medical advice, and it’s not meant to diagnose or treat any condition. Now that we’ve got that out of the way, let’s dive in . . .
Self-awareness
Journaling helps increase self-awareness by encouraging reflection on thoughts, feelings, and experiences, leading to a better understanding of oneself. I learn more about how I think and feel as I write. Each thought leads to another, which opens questions and considerations I hadn’t considered before. The entire journaling process makes me feel more solid and grounded as a person.
Emotional expression
Writing in a daily journal provides a safe outlet to express emotions, leading to improved emotional well-being. There are so many times I choose not to say how I feel. Sometimes it’s because speaking them out loud would offend the other person. Sometimes it’s because I don’t feel safe enough to share.
Other times I choose not to share because I sense no one really cares all that much, and I’m not willing to share what’s precious to me to someone who won’t see the value. Journaling solves this problem. It’s not the same as having a close friend listen and respond with interest, care and concern, but it alleviates the build up of emotional pressure that can lead to impulsive behavior if left unchecked.
Stress reduction
Journaling allows individuals to process and release stress, leading to reduced anxiety and improved mental health. It’s been said that anxiety and stress often result from not having done something we know we should do. That incompleteness. That lack of resolution. And if enough things go undone, it’s easy to lose track and forget what is most important. Sometimes just putting written words to the thing that’s bothering me reduces my stress.
Problem-solving
Writing about challenges and concerns helps organize thoughts, enabling more effective problem-solving and decision-making. There’s something magical about writing out the problem and the solution. Sometimes my mind feels stuck and unable to connect the dots. But writing out the solution allows me to structure and organize my thoughts more skillfully.
Goal setting and tracking
Journaling enables individuals to set, monitor, and reflect on personal goals, leading to increased motivation and accomplishment. You know what they say: Write it. Speak it. Do it. We all need to write down our goals so that we have a commitment to return to and hold ourselves accountable to.
Memory enhancement
Writing about daily events and experiences helps reinforce memory and improves recall, supporting overall cognitive function. This one is HUGE for me, as I have experienced significant short-term memory loss for more than a decade now. I’ve lost so many memories that I may never recover. I want to preserve memories of my kids as they grow. I also want to remember meaningful experiences and struggles I have today. There have been many times I’ve reread a journal after the fact and discovered insights into my current challenges from
Improved communication skills
Regularly writing in a journal can help improve written communication and self-expression, leading to increased confidence in social situations. You know the saying “use it or lose it”? That saying applies to most skillsets. I learned years ago that by not singing, my voice lost some of its range. When I stopped playing full court basketball every week, my crossover and jump shot were the worse for it.
When I write frequently in my journal, I challenge myself to aim for the most true expression of the thought, feeling, or idea that I’m experiencing. Through repetition and effort, the fluidity of my words and the way they cooperate to convey a thought improve over time.
Creative stimulation
Journaling encourages creativity by providing a space to explore ideas, feelings, and personal insights. How many ideas have been lost to forgetfulness? How many inspirations could have been explored if only the idea guy / gal used a journal?
Personal growth
Reflecting on personal experiences and emotions can lead to increased self-awareness and personal growth. Talking is easier and less formal than writing, partly because it employed tone and body language to assist in the conveyance of meaning. But written words depend on the strength of their own worth alone. So when I journal, I find myself being far more descriptive than when I confide in a friend. This added level of detail helps me know myself more fully.
Mindfulness practice
Journaling helps cultivate mindfulness by promoting focused attention on thoughts, feelings, and experiences in the present moment. It’s so easy to live in stress mode worrying about the future that isn’t quite here yet, or feeling shame over the past that can never be undone. Journaling brings me back into the present, like focused breathing and meditation.
Gratitude cultivation
Writing about positive experiences and things one is grateful for can lead to increased happiness and overall well-being. One guaranteed way to cultivate gratitude is to regularly write what you are grateful for in your journal. That practice alone will reshape the way you see your own life and interpret the events that unfold.
Coping with change
Journaling provides a space to process and adapt to life changes, helping individuals develop resilience and emotional stability. Writing helps the brain to put things into perspective. And the act of putting it on paper provides relief to the mind that has been holding and juggling all the thoughts and ideas and feelings, desperate to not let any drop.
There you have it! Twelve psychological benefits of writing in a journal in the books!
But before you go…
If you think that daily journaling sounds worthwhile, but maybe too challenging to keep up with day after day after day, I’ve got you covered.
I shared that very same struggle, and what got me into the habit of writing again was a solid collection of journal prompts. What is a journal prompt? It’s a question or a statement that prompts you to respond. That way you don’t have to show up and write something from scratch. It takes away the pressure of “being creative”.
If waking up to a fresh new journal prompt each morning sounds like the bees knees to you, drop your best email address in the box below and I’ll get the first one to you within 24 hours. You can unsubscribe from prompts any time, and I’ll never share your personal info with any other person or organization.
Here’s to your next adventure!