Boost Your Mental Health: The Power of Journaling
Boost Your Mental Health: The Power of Journaling
A simple diary entry can make you happier and healthier. Journaling advocates share why it works and how you can start.
The Historical Significance of Journaling
Since the dawn of written language, humans have recorded their innermost thoughts to better understand themselves. From the profound musings of Roman emperor Marcus Aurelius in “Meditations” to the poignant entries of Anne Frank’s diary, journaling has been a source of solace and self-discovery.
The Science Behind Journaling
Journaling is more than just a historical practice; it’s a scientifically proven method to improve mental health. Clinical psychologist Jacqui Maguire explains, “Journaling is known to support people struggling with mental distress and proactively facilitate positive mental health. Research shows that regular journaling can strengthen the immune system, lower blood pressure, improve sleep, and generally keep you healthier.”
Journaling engages your prefrontal cortex, the part of the brain responsible for clear thinking. This process helps you manage your emotions and thoughts more effectively. “Once calm, a designated quiet time to reflect on your emotions and thoughts connected to specific events will enable the opportunity to problem-solve or view situations from a wider angle,” says Jacqui.
Personal Stories: The Impact of Journaling
Radio presenter Wallace Chapman discovered the healing power of journaling during a challenging period of his life. Diagnosed with Gaucher’s disease in his twenties, Wallace turned to journaling to make sense of his world. “Writing it down and confronting it on paper really, really did help,” he shares.
Wallace’s experience is supported by research. A study published in The Journal of the American Medical Association found that patients with chronic conditions who kept journals reported improved symptoms, wellbeing, and healthcare use. Even negative journaling has shown positive impacts on the writer.
Getting Started with Journaling
If you’re new to journaling, Jacqui recommends starting with a written diary rather than a digital one. The act of writing accesses your analytical left brain, freeing your right brain to feel and create. “Whilst noting on your phone may be better than nothing, you are depriving yourself of the full benefits of journaling,” she explains.
Set aside a daily 20-minute block of time to journal. Begin by describing your general mood and thoughts from the day, or pick a theme to explore. Remember, journaling isn’t about creativity or perfect grammar; it’s about self-awareness and emotional processing.
The Gratitude Journal
Storyteller Jessica Molina, who works in digital marketing, has kept a diary since she was young. For Jess, journaling is a way to make sense of the world and chronicling her adventures. Every day, she answers three journal prompts: “I am…”, “I feel…”, and “I’m grateful for…”.
“I’m trying to hold space for all kinds of days,” she says. “And keeping track of what I’m grateful for … gives me hope.” Gratitude journaling can enhance self-awareness and help you spot regular and/or unhealthy thought patterns.
Conclusion
Journaling is a powerful tool for improving mental health. Whether you’re dealing with a crisis, managing chronic pain, or simply seeking self-discovery, putting pen to paper can make a significant difference. As Wallace Chapman puts it, “It’s a really revealing and healing thing to do.”
