Great mental health benefits of journaling
Writing down your thoughts, feelings, and experiences from the day can really make you feel better – even happier.
Writing down both positive and negative thoughts and feelings can actually change your brain chemistry by increasing feelings of peace and happiness, which tell your brain to stop releasing stress hormones and start producing calming hormones.
Journal writing allows us to process our inner experiences before sharing them with others, and if we write about our feelings and thoughts, we can begin to make sense of what is happening to us and around us. A 2018 study published in the "Journal of Medical Internet Research Mental Health" found that keeping a positive affect journal reduced feelings of anxiety, depression, and general distress after one month.
1. Simply write down something that made you happy
If the goal is specifically to feel happier, it can help to write down two to three things that made you feel happy that day, suggests Chloe Carmichael, Ph.D., clinical psychologist and author of “Nervous Energy: Harness the Power of Your Anxiety”. This will not only increase your focus on those topics but also train your brain to scan those items throughout the day.
2. Write down what you are grateful for
Writing down not only what makes you happy, but what you're grateful for also helps you focus on the positive in your life. A gratitude journal can contain two or three, or (however many) specific things—items, actions, experiences, people—that you are grateful for each day. Just like when you write about what makes you happy, your mind will start looking for things to be grateful for throughout the day.
3. Write down what bothers you
Another approach involves writing down a few things that bothered you or were problematic for you that day. However, if you use this method, there is an important second step. Instead of just listing problems and concerns, Carmichael says to write down ways you can manage those situations more effectively next to them. The difference is that in the first two methods you increase awareness and focus on positive things; while in this third method you go one step further - not only to name negative feelings and thoughts but also to improve self-efficacy and problem-solving skills, which also increases happiness.
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4. Set intentions (and a timer) if you feel stuck
If your mind is spinning and you can't get started, think about what you're trying to achieve - why are you keeping a journal in the first place? Setting an intention allows you to more easily engage in the process. Then set the timer.
“Write continuously for 10 to 20 minutes about your innermost thoughts and emotions about something in your life: work, money, family, insecurities, health, and social life” - says Dr. Mantel. Set a timer on your phone and keep writing - your mind will find the right direction.
5. Encourage yourself with questions
Margaret Moore, the author of “Organize Your Emotions, Optimize Your Life”, suggests using a set of daily questions to get you started. Consider journaling to answer questions like: What is going well? What causes discomfort? What are my opportunities to grow or try something new? What is my keyword (mantra) for today? Don't worry about having the "right" answer - just start writing and see where it takes you.
Post by: Rinna James
