What’s All the Fuss About Journaling and Can It Really Boost Happiness?
What’s All the Fuss About Journaling and Can It Really Boost Happiness?
You don't need to be a writer to write
Did you know that writing about stressful events can improve our health and well-being!
They say a problem shared is a problem halved, and this also applies to writing down your problems. Most of us know that a gratitude journal can help improve our mood. But are you aware that expressive writing can actually increase your physical healing, as well as alleviate symptoms of mental health.
The best part of journaling is that anyone can do it. Grammar and spelling do not matter. It doesn’t even need to make sense. Ultimately, there are no rules.
The science of journaling
Writing a journal has profound effects on our mental health.
This article in PsychCentral looks at the way journaling alleviates symptoms of depression, anxiety and trauma. It suggests journaling helps us deal with negative and intrusive thoughts by releasing them through the written word. This release helps prevent rumination.
An interesting study looked into the impact of journaling on patients with serious anxiety. It found that 12 weeks of consistent journaling significantly alleviated the symptoms of the patients anxiety disorder.
I am very cautious of toxic positivity, but gratitude journaling is a proven way to boost your mood and increase your sense of well-being.
Perhaps the scientific research I find most fascinating is this study from 2013, which found journaling expressively (not about mundane daily happenings) for 20 minutes three days in a row, had a significant influence on the healing of a small biopsy punched in participants arms.
If journaling aides our physical and mental healing why aren’t more of us committing to it?
3 tips to get started journaling
The trick to journaling is to be as expressive and open as you can be. Writing about how you spent your time is not likely to invoke any benefit. Whereas writing about feelings, emotions, hurts and memories is scientifically proven to bring about mental well-being. It can even improve your working memory!
Here are three tips to get your started with journaling if you are unsure where to start.
1. Use a template
The quandry of how to start is the obstacle that prevents many people engaging in this therapeutic activity.
If you comfortable with a blank page staring back at you, willing you to use your own imagination and creativity, you have no reason not to give it a go. If this intimidates you, why not use a template of sorts.
Your local book shop will likely have some journaling books, full of interesting prompts. Alternatively there are a myriad of journal prompts online and Google will be your friend.
This list of 52 questions is a great way to jolt your mind into thinking expressively and exploring your own heart. The author, Sandra Pawula, is one of my favourite writers for personal growth, you can find her on Medium, and here on Substack under Wild Arisings.
2. Create a habit
I’m a big fan of habits. But according to James Clear, the habit expert and writer of Atomic Habits, it takes more than two months to form a habit. Phew, that’s a long time to make something habit.
If you want to set yourself up for journaling success, consider dedicating a specific time of the day or week to sit down and write. Remember, it can be about anything along as it’s expressive. All you need is a bit of consistency to build a journaling habit. Even just 10 minutes at a time.
As well as my weekly habit, I have an annual habit, which helps me track my own life journey.
Each year on my birthday I write myself a letter, as if I were writing to a long lost friend. I fill this “friend” in on the happenings of my year. Including my hopes and dreams, what has gone well, what hasn’t. I am vulnerable in my writing and share my emotions. Once this letter is signed and sealed I open the letter form the previous year.
3. Embrace the word vomit
I’ve suggested journaling to a number of friends who reply with “but I’m not a writer like you.”
You don’t need to be a writer. And, we all have to start somewhere. So just start!
Remember, your journal is for your eyes only unless you choose to share it with someone else. It doesn’t matter if it’s nonsensical and a stream of incoherent words. Who cares if it’s riddled with spelling mistakes and jumps all over the place.
Splattering our thoughts and feeling down in writing is an effective way of releasing them from our bodies.
Treat your journal as a stream of consciousness and let your mind direct your pen. There is no need to edit, redact or retract anything. If it’s on your mind and in your heart, let it out onto the paper.
Write it and release it
There is no right or wrong way to journal.
It may be something you do on a daily basis. Or perhaps you do it weekly or monthly. Which ever way you choose to journal, I hope it enhances your well-being, boosts your happiness levels and brings you a sense of satisfaction.
Do you already journal? From your own experience, what do you find are the benefits of this practice and have you any tips for getting started?
Sunday’s newsletter for paid subscribers will delve further into journaling and provide specific exercises and topics to help you get started.
There is no pressure to upgrade your membership to paid.
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Amen to word vomit in journaling! Especially when you must rage, and it’s impossible to form a coherent sentence. 😂 I currently have a stack of journals on both sides of my bed. I think I have 30 in active use. Each one has a different vibe, so I use whichever fits my present state.