The practice of journaling has existed for centuries. But in recent years, driven by social media, its popularity has reached new heights. The daily routine of recording one’s behaviours, thoughts, and emotions has been adopted by millions worldwide, each looking to claim some of the benefits it offers. In fact, studies suggest that almost 1 in 6 people are active journalers, with numbers rising to around 1 in 5 for young people. The benefits of journaling are widely publicised, but for many, there are too many barriers preventing them from giving it a go for themselves. That’s why this article will explain how to start journaling in a way that’s accessible to everyone. So, whether you’re concerned about a lack of time or the connotations of journaling, keep reading to learn how you can begin to enjoy its benefits.
How To Start Journaling And Improve Your Mental Health
It’s long been known that creative expression, like writing in a journal, is an effective method of stress relief. But there’s so much more to journaling than just that. Simply noting down your thoughts has been found to positively impact almost all aspects of your mental health. Its simplicity and accessibility make it one of the most effective tools to support your mental and emotional well-being, especially when used in conjunction with other healthy habits. So, let’s get stuck in and explore how we can make journaling work for us.
Types Of Journal
The first step in your journaling journey is choosing the right type of journal. People are often surprised by the number of journal options that exist, but each serves a different purpose and offers different benefits. So, choose a journal that will help you address the issues that are most important to you.
Blank Notebook Journal
A blank notebook journal is your blank canvas for all your journaling needs. It’s the most effective journal for getting what’s in your mind out and onto the page. You’re given creative freedom to jot down whatever you want, whenever you want, putting less pressure on you to follow any sort of structure.
Gratitude Journal
This type of journaling is rooted in positivity. Studies suggest that gratitude can significantly improve mental health, so this method builds on these findings. At the end of each day, you’ll note down the things you’re truly grateful for in your life. By dedicating five minutes of your day to practising gratitude, you’ll find it easier to focus on life’s positives, even during tough times.
Pocket Journal
This is a very small notebook that’s available anytime you need it. Whether you get a sudden rush of creativity or need to get something off your mind immediately, note down a few thoughts in your pocket journal. This type of journal is excellent for those who often forget the little bits of happiness throughout their day or want to remember their emotions at any moment.
Negative Thought Journal
Almost the opposite of a gratitude journal, a negative thought journal is for venting your frustrations and bad moods. Getting negative thoughts out of your head and onto a page has been found to reduce stress and improve clarity. Think of it like a rage room in notebook form- a chance for you to get that negativity out of your system.
Productivity Journal
If you struggle with procrastination or are stressed out by your workload, a productivity journal is one of the most effective ways to organise your tasks. With a greater ability to focus your energy throughout the day, you can prioritise the parts of your day that matter most to you. Additionally, a productivity journal is an excellent way to track your success and track progress.
Audio Journal
For those who don’t enjoy writing or simply don’t have the time, an audio journal might be the solution. It’s a convenient way to capture and articulate your thoughts throughout the day without needing access to a pen and paper. Similarly to a blank notebook journal, your recordings can follow whatever structure works for you.
What Are The Benefits Of Journaling?
The benefits of journaling extend much further than what you might think. In fact, there are very few areas of your life that wouldn’t benefit from at least one form of journaling.
Career Progression
Some of the most successful individuals in a range of industries swear by journaling, and it’s no surprise, given the wealth of benefits it can have on your career. As work-related burnout is on the rise, many professionals are looking for ways to reduce overthinking and achieve clarity regarding their careers. Journaling helps to process these emotions and create a clear picture of the next steps for progression. Additionally, systems like a gratitude or productivity journal will help highlight the career progression you’ve already made, allowing for improved self-reflection.
Improved Cognitive Function
Multiple studies have found journaling helps improve mental performance in a range of ways. By expelling thoughts about other issues, we can effectively free up ‘brain space’ and perform tasks with greater efficiency. Journaling can also help to sharpen your memory by detailing events from the immediate and distant past. In turn, we’re improving our recall ability by activating the relevant circuits in our brains.
Boosted Immune System And Ability To Heal
Perhaps the most surprising benefit of journaling is its effect on physical health. Research suggests consistent writing not only lessens the chance of getting sick but also increases the chances of fighting asthma, AIDS, and cancer. Astonishingly, a 2013 study even found that journaling makes wounds heal faster. This demonstrates that journaling’s benefits are not limited to the mind.
Journaling For Mental Health
While journaling can have a hugely positive impact on many areas of your life, its effect on mental health can be entirely transformative. A review of 31 clinical studies on the use of journaling found it’s at its most effective when coupled with other evidence-based forms of therapy, but even alone, its multitude of benefits is clear.
Emotional Expression And Self Awareness
Journaling provides a safe space to explore thoughts, emotions, and triggers. Writing these feelings down makes them easier to understand and reflect on, promoting emotional growth and heightened self-awareness. With a better understanding of your mind, you’ll be able to manage stress, anxiety, and depression more effectively.
Reduction In Anxiety And Depression
Multiple researchers have found that journaling is linked to decreased mental distress and anxiety. One study discovered that just 15 minutes of journalling three times a week leads to increased well-being and fewer depressive symptoms after one month.
Allows For Better Emotional Regulation
Brain scans have revealed those who write about their feelings are better at controlling their emotions. This study also revealed that writing about feelings in an abstract way was more calming than writing vividly.
Encourages Further Support
For many, journaling is the first step in opening up about thoughts, emotions, or events you’ve kept bottled up. By writing it down, it’s often easier to reach out for further social support, opening the door to even more benefits.
How To Journal For Beginners
Now that you’re familiar with the types of journaling and their potential benefits, you’re in the perfect position to try it for yourself. It’s natural to feel unsure or overwhelmed about the prospect of journaling, so try following these nine steps to get you started:
1. Find Your ‘Why?’
Figure out why you want to keep a journal. Whether you want to better understand your emotions or keep track of your feelings, establishing your goals is the best way to guide your writing and keep you motivated.
2. Pick A Journal You Love
While the physical journal might seem largely irrelevant, selecting one you look forward to writing in is a good way to establish the habit. It could be a notebook, app, or Word doc, as long as you’re inspired to write in it.
3. Set Up A Regular Time To Journal
Choose a ‘journaling time’ each day and try to embed it into your routine. It’s best to start by setting aside just a few minutes each day to develop the habit.
4. Start With Small Entries
Keep your initial journal entries small, and don’t put pressure on yourself to write anything specific. Begin by jotting down a few thoughts that come to mind and build up to writing longer entries over time.
5. Use Journal Prompts
Journal prompts are questions, suggestions, and ideas that you can build on to write in your journal. They’ll help you think about things you hadn’t previously and raise topics you wouldn’t usually discuss.
6. Experiment With Different Ideas
There is no right way to journal, so experiment with different formats and techniques to find which ones work best for you. You can also try mixing and matching journal types.
7. Write Freely
Don’t worry about grammar, spelling, or punctuation. Instead, let your thoughts flow freely onto the page without judgment. Writing quickly can help you get everything onto the page without a second thought.
8. Practice Mindfulness
Mindfulness is the practice of acknowledging your thoughts without judgment. It can help you express your thoughts and write them down without apprehension.
9. Be Patient
It takes time to make journaling a habit and even longer to start noticing the benefits, so be patient. Don’t be too harsh on yourself when you miss a day of journaling, and celebrate the days when you do find the time to write.
Get Writing!
There you have it; that’s everything you need to begin claiming the wealth of benefits journaling has to offer. Set aside some time this week to try it out for yourself, but remember not to put too much pressure on yourself and let your writing flow freely.
For further support with your mental health and well-being, check out the wide range of articles and resources available on the LADZ app.
