Relieve Stress and Improve Mental Health by Journaling
January 23 is National Handwriting Day, and what better way to celebrate than by beginning a journal. Journaling, or writing down events, notes, thoughts, and ideas, not only inspires creativity, but also has many health benefits, including reducing stress, managing anxiety, and coping with depression.
Health Benefits of Journaling
According to the American Psychological Association (“APA”), writing has been a part of psychological therapy for years, and can assist people in healing from stress and trauma by helping process and understand thoughts and feelings. Journaling may help control the symptoms of stress, anxiety, and depression by helping you to prioritize problems and concerns, track symptom triggers, and provide an opportunity for positive self-reflection, per the University of Rochester Medical Center. Journaling also may help with self-discovery and increase feelings of gratitude.
In addition, new studies have also found that keeping a journal or expressively writing on stressful topics or memories may boost your immune system and help you heal faster. According to Psychology Today, for some, writing about traumatic events or emotional upheavals in their lives may result in improved health and immune function, as our mind and bodies are no longer working to obsess and process those negative memories. Furthermore, according to the APA, other studies have shown that those living with chronic illnesses experienced improvements in managing their disease after beginning a journal. Different types of journals may also offer other health benefits. For example, a food diary may help you understand your daily cravings, diet, and how you feel after eating certain foods.
How to Start a Journal
Although there is no right or wrong way to keep a journal, many find that it’s helpful to commit to writing on a regular basis, rather than occasionally, according to the University of Michigan. In addition, its best to find a quiet, private place to write to avoid distractions or interruptions. While writing about positive interactions, events, thoughts, and feelings is a great start, it’s also important to reflect on negative events and feelings in order to cope with these past events and reduce stress.
Handwriting in a notebook not your thing? Many people choose to create a file on their personal computer to type daily messages to themselves. In addition, there are several websites online, including Evernote and Penzu, that allow you to create web journals. Whether you choose to begin your journal on paper, your computer, or online, take steps to ensure only those you have given permission have access to your writings, as many journals contain personal and emotional information.
