Journaling is an essential part of wellness. Goals, gratitude, reflection, are all ways that the soul can breathe through words in a journal.

Many people avoid the Pandora’s box of self-reflection and introspection like the plague. Often fearing what one’s thoughts and words may expose, yet journaling can be beneficial to all people. Everyone can find self-improvement through logging and reflecting. Journaling provides an opportunity to grow and learn, regardless of the starting point.

Often in life the things we need the most are the most difficult to face, for many this is self-reflection.

Drew Mikita, LPC

Journaling thoughts, feelings, fears, and “true self” may be horrifying, but is often the best path to progress, growth, and fulfillment. Facing ourselves, our deepest, inner-most self may be intimidating, but provides a safe arena for monumental internal and external progress in many areas of life. Journaling does not have to be an intense, frightening, drawn out process. It can be as simple as writing down one sentence a day.

Benefits of Journaling

There are an array of scientifically supported benefits from journaling and putting feelings into words (Wolpert, 2007). While the mental and emotional benefits are obvious and easy to see, there are also a surprising amount of physical benefits from journaling:

“There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, acting as a stress management tool, thus reducing the impact of these stressors on your physical health.”  (Purcell, 2018) “These benefits include long-term improvements in mood, stress levels and depressive symptoms. Not only does writing make you less likely to get sick, it also increases chances of fighting specific diseases like asthma, AIDS and cancer.”  (Grate, 2015)

• Improvements in negative mental health symptoms and mental illness symptoms including
  • Depression
  • Anxiety
  • Eating Disorders
  • Post Traumatic Stress Disorder
  • Obsessive Compulsive Disorder
• Increases in positive mental health traits:
  • Immediate and long-term mood enhancement
  • Self Confidence, and confidence in decision making
  • Introspection
  • Reflection
  • Self-acceptance
• Better relationships and communication
• Track and manage current mental health, goal setting, and life direction.
• Improved memory.
• More creativity, overall wellness, and gratitude.
• IMPROVED MENTAL, PHYSICAL AND SPIRITUAL WELL-BEING

Ways to Journal

• Written in a notebook. Keeping a log of something in your life, allowing freedom, reflection, and progress tracking. People have been logging in journals for a long time and there is a lot be said for keeping it on paper.
• Screen/Online. While paper is preferred by many, screen provide easy access and unlimited storage. Using an app or just online notepad is a great way to reflect.
• Video.  Keeping a video journal involves recording messages of reflection (or other expressions) on camera.
• Photo Journal. Taking photos of things to remember.

Types of Journaling

• Reflective/Life Journal. Looking within yourself with freedom to explore thoughts, feelings, emotions, and true inner self.
• Dump Journal. A journal designed to get your worst, ugliest, darkest, more horrifying thoughts out. This is a journal generally not reread. These types of journals are excellent for burning!
• Goal Setting Journal. Set goals, track progress, identify strengths, limitations, solutions, etc. all in the name of progressing and growing.

• Food journals. Designed to log food eaten through a day to become more aware one’s relationship with food. Also, connecting food and feelings can be very helpful in weight loss/gain.
• Mood Metering. Using something like the Feeling Awesome Mood Meter (FAMM) to track daily, seasonal, and long-term mood. This can be beneficial to improving mood.
• Behavioral/Decision Making. Track your decisions and choices in a day using the Next Right Decision and connect it with the FAMM to understand the connection between decisions and feelings.

Tips for Journaling

• Make journaling a priority. Set aside time for journaling (1 sentence a day, 5 mins a day, every other day, etc.).
• Be honest and raw. This is for you. No one else needs to see it (unless you want). Be real, you may not realize the thoughts/feelings/fears/emotions inside you.
• If you skip a day (or ten) that is fine! It is not a big deal to miss days, just get back into it today or right now.
• Be open to the power of journaling. You may be surprised what you discover within yourself. The power is greatly documented and backed by science.
• Change your perspective. If you dread journaling you will hate it! Realize it is an opportunity to grow allows you to hopefully find joy in it.
• Set yourself up for success. Leave your journal in a place you always are (coffee table, nightstand, desk, etc.), try to do it in the same time.

Journaling is a great resource for all people. From the severely mentally ill, it can provide great relief and improvement from pain. The most self-actualized and fulfilled can also experience growth and increased wellness. There are significant benefits from journaling stop reading my silliness and start creating your own!

References and Resources

• Grate, R. (2015). Science Shows Surprising Benefits of People who Journal.
• Purcell, M. (2018). The Health Benefits of Journaling. Psych Central.
• Wolpert, S. (2007). Putting Feelings Into Words Produces Therapeutic Effects in the Brain; UCLA Neuroimaging Study Supports Ancient Buddhist Teachings.