This post was originally posted on Blogger August 10, 2024.
In today's fast-paced and overstimulated world, finding moments of quiet reflection is more important than ever. Taking time out of my day to quietly reflect what it is I’m prompted to write has benefitted my overall mental health. Journaling offers a simple yet powerful way to connect with your thoughts and feelings, fostering mental well-being. Below are 5 reasons journaling is good for your mental health:
1. Stress Reduction: Journaling provides a safe space to vent frustrations and anxieties. The act of putting worries onto paper can help release pent-up emotions, easing the burden of stress. I find when I name the emotion I’m feeling strongly about, and write about it, I am processing that emotion in a healthy and constructive way so that I can move on from it. I began this practice last year and I look forward to the times in my day I put aside to write.
2. Improved Mood: Reflecting on positive experiences and gratitude in a journal can uplift your mood and cultivate a sense of optimism. Research suggests that gratitude journaling can increase happiness levels. I have had a gratitude practice for years and it is something I practice daily with a guided exercise or journal prompt. I find that when I write down 3 things I am grateful for every day, I am able to see the world through a new set of eyes. These more positive, more compassionate and more supportive set of eyes allow me to grow and evolve as a person.
3. Enhanced Self-Awareness: Journaling encourages introspection. By examining your thoughts and behaviors,you gain a deeper understanding of your motivations, strengths, and areas for growth. This is so important. My journal is my safe place, and where I can work through any challenges I might be going through without fear of judgment or ridicule. It allows me to process at my own speed and in my own way some of the more difficult emotions that can be overwhelming for me. I am who I am and writing every day for over a year has helped me learn to be me again, the way I want to be. I have finished a number of journals, but the one that had the most profound effect on me was the Buddhist Enlightenment journal I completed as it really had me digging deep. A close second are the Soul Therapy series of journals. Writing about a multitude of topics and times in your life, what you’ve learned and what you’d like to accomplish, all while loving yourself, has had a positive impact on my mood and mental health.
4. Problem-Solving: Writing about challenges can help clarify your thoughts and generate potential solutions. Journaling can serve as a valuable tool for decision-making and overcoming obstacles. I enjoy the practice of writing things out, percolating over them, rewriting them, then editing further, until it’s just right and the solution presents itself. Writing out any doubts or worries actually helps me process all my negative self-emotions and has helped me realize that I am a kind and compassionate person, a talented artist, and a champion for pain warriors.
5. Boost to Creativity: Journaling sparks creativity. Whether through free writing, drawing, or list-making, expressing yourself on paper can unlock new ideas and perspectives and expose you to a whole new world. In journaling regularly I have found the part of myself I thought was missing and lost forever. I found myself on a journey of self discovery, where I began to learn to love myself again. Last year in addition to the journals and workbooks on various mental health issues I’ve worked through, I got into bullet journaling, a journaling process/format in which you can customize your own journal pages using stencils of page spreads for calendars, day planners, to do lists, special event pages, and anything else. I like to make mine colourful and bright and I have my favourite gel pens I use. I have so much fun using my stencils and pens that I think I sometimes put more effort into how it’s going to look than what I write in it. I love looking back at what I wrote about my day or accomplishments and appreciate the effort I put into making such a memorable keepsake. Filling a journal from front to back is quite an accomplishment and I have volumes of journals. Writing has also helped get me out of my head and motivated me to get back into creating. This summer I really got back into my arts and crafts and creating unique art and starting a new product line of journals and planners, stickers and household decor, I called “Galia-Notes”. Feeling free enough to start creating again has been such a magical experience and has made such a difference to my overall mental wellbeing. I feel accomplished and proud of myself for creating an online presence with respect to chronic pain, and creating a lifestyle brand that celebrates personal growth. I have plans to write a book next year based on all my blog posts on pain, as well as a chronic pain journal.
5 Ways Journaling Can Improve Your Health
Beyond mental well-being, journaling can positively impact your overall health. I look forward to the times in the day that I’ve carved out for journaling. It helps me feel grounded and more sure of myself. My self esteem has definitely improved. Here are five ways that journaling can benefit you:
1. Strengthened Immune System: Studies have shown that expressive writing can improve immune function, potentially reducing the frequency and severity of illness. What we are learning now from healthcare providers is that chronic illness is usually a product of trauma. Journaling is one way to strengthen your mental health and if you have a journaling practice, it is likely that you also have other ways of coping that are healthy as well.
2. Reduced Blood Pressure: Research suggests that journaling about stressful experiences can lower blood pressure, contributing to better cardiovascular health. This totally makes sense. When I’m journaling, my breathing goes into a smooth and consistent rhythm, my mind is focused on what I’m writing, and I get into a meditative state. When I’m meditating in Apple Fitness Plus, my Apple Watch tracks my heartrate on the screen, and as I get deeper and deeper into the meditation, my heart rate lowers. Due to medications and stress from being in severe pain all the time, my heart rate is usually high, and almost always over 100. When doing something mindful while listening to the meditations in Apple Fitness Plus I can get my heartrate down into the 90s, and sometimes even into the 80s.
3. Improved Sleep: Writing before bed can help calm the mind and promote restful sleep. Journaling can be a relaxing alternative to screen time before bed. This is a habit I got into last year, by doing a daily reflection guided exercise at the end of my day, and continuing on in the journal I’m currently writing in. I do actually sleep better after having written down any stress or worries, and it’s part of my evening routine.
4. Pain Management: Expressing feelings about chronic pain through journaling can help reduce its intensity and improve coping mechanisms. This has been huge for me. Having a safe place to share my innermost thoughts has been a life saver and is an activity that I’ve come to rely on to get through the day. It provides a much needed distraction from what my body is enduring.
5. Faster Wound Healing: Studies have indicated that expressive writing can accelerate wound healing, showcasing the mind-body connection. This one was new to me…but makes total sense if we look at the mind body and trauma connection.
Journaling offers a multitude of benefits for both mental and physical health. Whether you prefer structured prompts or free-flowing thoughts, incorporating journaling into your routine can be a valuable investment in your well-being. So grab a pen and paper, and start reaping the rewards! You won’t regret that you did.
Note: Remember that journaling is a personal practice. There's no right or wrong way to do it. Experiment with different styles and find what resonates best with you.