It seems as if everywhere you turn, there is some type of journal or journaling exercise being herald. Bullet, gratitude, dream, goal, creative, finance, mindfulness, motivation, and on the list goes. So, it needs to be asked, is journaling just a way for stationary brands to make money and Pinterest boards to be pinned, or are there actual benefits to it?

What is journaling?

For those of you picturing a scene out of the Princess Diaries books, you are not far off. In fact, the Collins dictionary defines it as “the practice of keeping a journal or diary, esp in order to express one’s thoughts“. There are almost no rules on how to journal. You can write, type, draw or record your thoughts and feelings. There is no pressure. You can show up however you are in that moment, and your journal will be ready for you. However, it is recommended that you journal for 20 minutes per day.

The benefits of journaling

Ease anxiety and depression

Journalling your inner thoughts can help you shift a negative mindset to be more positive. It’s been found that by writing about your emotions, especially in an abstract way, you’ll enjoy more control over your emotions and feel calmer. Although journaling might not lessen the frequency of intrusive thoughts in people suffering from depression, it can moderate the effect thereof.

Strengthen memory

Regular journaling and expressive writing can boost your memory, comprehension and working memory capacity, “which may reflect improved cognitive processing”.

Decrease brooding and stress

Journalling about an emotional event can help you break the obsessiveness in your head by getting it, to some degree, out of your system and releasing the tension building up. However, WebMD noted that some studies have found that immediately writing about a traumatic event could actually worsen its effects.

Improve awareness

By journaling regularly and tracking your behaviours and reactions, you’ll be able to identify specific triggers. Moreover, according to The University of Rochester, once you’ve identified the stressors, you’ll be able to look at ways to counter or resolve them. You can also gain clarity and understanding when you pen something down in a structured manner.

Speed up healing

A New Zealand study showed that biopsy patients who wrote about their feelings after an upsetting event for 20 minutes healed quicker than those simply writing about their day. Moreover, it’s been found that continuous journaling can “strengthen the immune system, drop blood pressure, help you sleep better, and generally keep you healthier”. A 2018 Cambridge study showed that participants who took part in expressive writing for 15 minutes daily logged fewer sick days and doctor visits.

Better sleep

Journalling, before you turn in, can help you “clear the chatter out of your mind”, which can lead to a good night’s rest. One study found that writing a specific to-do list before bed can help you sleep better and fall asleep faster. Another showed that students who wrote about optimistic events before bed slept better.

Boost self-esteem

Writing your achievements and daily wins down help add gravity to them and brighten your outlook. Although your inner (and sometimes outer) critical voice will never really go away, by journaling about your wins, you’ll have a concrete reminder and be able to shift your perspective.

The dangers of journaling

Added pressure

Striving to be perfect in how you “interact” with the pages in your journal can lead to extra pressure. It doesn’t have to be neat or error-free; this is a place where you can be free and allow your thoughts the freedom, to be honest.

Negative spiral

Just as in everyday conversations, continuous negative venting can lead your brain to search out the negativity around you, leading to a negativity spiral. Research has also found that writing about negative emotions can increase levels of anxiety and depression. Now, life is messy and you will experience a negative day ever so often so do write about it. But if you realise that you are feeling “heavier” after a journaling session or that your entries are mostly negative, try searching for some good to change your perspective or reach out to someone.

Escape

Recording every beating moment instead of living it, can lead to you missing out on a lot of your actual life. In some extreme cases, this can be used as a form of avoidance from experiencing life. Journaling is a tool to be used, not so much a lifestyle.

Privacy!

You are sharing your innermost thoughts and feelings here, and unfortunately, if it falls into the wrong hands, the information you shared can be used to hurt you. Only tell people you trust about your journal (and only share what’s inside with those you trust), be assertive with those that know about it that it’s private, use a password-protected app or destroy the pages after you’ve written them – this in itself can be very therapeutic.

The verdict on journalling

Journalling is more than a buzzword; it’s a tool, which, if used regularly, can lead to tremendous holistic benefits. It is a confidential place where you can share your thoughts, true feelings and deepest desires without any judgement. Author Natalie Goldberg refers to this journaling process as “having a relationship with your mind”.

If, however, you’d like to have a conversation with a real person, book your free life coaching contact session today.