Live Longer Habits

Writing down your thoughts and feelings in a journal can be a helpful way to deal with stress, trauma, and various emotions. Whether you're coping with a mental health condition, navigating a big life change, or just managing daily worries, self-care techniques can offer support. One effective method you might try is journaling. 

People use journals for different reasons. Some individuals keep track of their daily activities, while others prefer to express themselves in a more creative way. 

Although many children and teenagers enjoy journaling, it’s a habit that often fades as people grow older. Regardless of your age, journaling is a proven tool that may assist you in handling mental health challenges and stress. Journaling is a type of expressive writing that helps you process negative thoughts and feelings by letting them out. When you write about your troubles, they can become less overwhelming. 

How Does Journaling Help with Anxiety? 

For those dealing with anxiety disorders, managing constant worry and intrusive thoughts can be tough. People often find themselves dwelling on negative ideas, which is known as rumination. By journaling, you can take those anxious thoughts and put them into words, allowing you to release them rather than letting them consume you. 

You can also use journaling to explore different perspectives on your worries. For instance, if you’re anxious about losing your job, your initial thought might be, “If I lose my job, I’ll never find another one.” After writing this down, you could consider other outcomes: perhaps losing your job could lead you to a better opportunity or a promotion at your current job. 

A study from 2018 involving 70 adults with high anxiety levels showed that online journaling over 12 weeks helped reduce their mental strain. Long-term journaling was linked to improved resilience, too. 

How Does Journaling Help with Depression? 

Journaling can also be beneficial for those suffering from depression. In a 2013 study of 40 individuals diagnosed with major depressive disorder, participants were asked to write about emotional experiences or everyday events over several days. Those who focused on emotional writing saw a significant decrease in their symptoms, while those who wrote about mundane activities did not have the same results. This suggests that if you want to improve your mental health through journaling, it's more effective to focus on deeper feelings rather than just jotting down daily activities. 

Another helpful approach for depression is keeping a gratitude journal. Research conducted in 2021 indicates that actively practising gratitude can positively affect your mental health and help reduce the negative thought patterns associated with depression. Your gratitude journal could simply be a list of things you appreciate each day or a longer piece of expressive writing.

How Does Journaling Help with Trauma? 

People with post-traumatic stress disorder (PTSD) or symptoms related to trauma can benefit from processing their experiences. While therapy is usually the best way to address trauma, journaling can serve as a useful self-help tool for some. A 2015 study found that regular expressive writing may reduce PTSD symptoms. Writing in detail about a traumatic experience can also help manage these symptoms. However, because this type of writing can be triggering, it’s essential to take care of yourself and consider doing this under the guidance of a therapist. 

How to Start Journaling 

One of the best things about journaling is how easy it is to start. You don’t need to invest in a special notebook; all you need is some paper, a pen, and a bit of time. 

Think about the best time of day for you to journal—whether it’s in the morning, at night, or during a break at work. Don’t stress about journaling at the same time every day; make it fit into your routine. 

If you're unsure where to begin, here are some prompts you might use: 

- What are you grateful for today? 

- What challenges are you facing right now? 

- What are your goals for the coming week? 

- What was the best and the worst day of your life? 

- Write about a childhood memory that affected you significantly. 

- If you had no commitments tomorrow, what would you do? 

- Where do you see yourself in five years? 

If you need more guidance, there are many resources available to help you create a journaling habit, like Refectly.

What’s Next? 

If you’re looking for an easy and accessible way to handle negative thoughts and symptoms of mental health conditions, journaling could be a great fit for you. It's a simple approach that can be included in most daily routines, with plenty of evidence suggesting it can truly make a difference. 

Journaling can support those struggling with anxiety, depression, PTSD, and other mental health issues. It can also help you manage daily stress, track your mood, and foster a sense of gratitude. When you start, aim for small goals, like writing a paragraph or listing five things you’re thankful for each day. You might also feel inspired to write extensively. There’s no right or wrong way to journal. Just grab a pen and see where your thoughts lead you. 

If you find that journaling brings up feelings you feel you can't handle alone, don’t hesitate to reach out to a mental health professional for additional support.

Source: psychcentral