Think You Don’t Need A Journal? Science Says Otherwise

Hey there,

Welcome to the latest edition of Wellness To-Go! This week, we are going to talk about the 'it' self-care activity since days of yore: journaling.?

From Albert Einstein, Virginia Woolf, and Leonardo da Vinci to Queen Victoria, George Washington, and Marie Curie, many influential figures throughout history have kept journals, meticulously documenting their day-to-day lives, thoughts, and feelings.?

While you may think your life isn’t as eventful as theirs, the transformative effects of journaling on mental well-being and personal growth are accessible to anyone willing to put pen to paper.?

Why You Should Keep A Journal

Here are five evidence-based benefits of journal writing:

• It clears your mind: Journaling declutters your mind by providing an outlet to transfer all your tangled-up thoughts, emotions, and ideas. This can help reduce intrusive and avoidant thoughts and free up cognitive resources, allowing you to cope and problem-solve effectively. Moreover, a set of experiments, whose results were published in the Journal of Experimental Psychology: General, found that expressive writing can also improve working memory.

• It may ease anxiety: Journaling, particularly expressive writing, may alleviate symptoms of depression, anxiety, and PTSD. According to Dr. Francisco Cruz, lead psychiatrist at Ketamine Health Centers, Florida, “the amygdala (aka the fear center of the brain) registers emotional information and helps us identify our surroundings to determine whether it is dangerous or not.” Once journaling becomes a daily habit, the amygdala begins to register journaling as a safe zone for personal growth, healing, and reflection, adds Cruz.

• It promotes personal growth: Jotting down your thoughts, emotions, and experiences regularly makes it easier to identify negative patterns, potential triggers, and stressors and gain perspective. This heightened self-awareness can help you better understand yourself, take accountability, and work on areas that need improvement, resulting in enhanced personal growth and well-being.?

• It may strengthen your immunity: Journaling as a therapeutic intervention has been shown to improve immune function among patients with asthma, arthritis, and HIV/AIDS. In addition, it has also been linked to reduced blood pressure, better liver and lung function, and faster wound healing.?

• It improves productivity: By eliminating mental clutter and reducing mental distress, journaling can boost your focus, decision-making, and critical thinking. It also engages the creative side of your brain, which may help you find interesting solutions to complex problems that analytical thinking cannot offer. Documenting your life journey also makes it easier to assess your goals and track progress. Research suggests regularly monitoring your progress improves behavioral performance and odds of achieving your goals.??

Whether you choose to scribble first thing in the morning or at bedtime, on your phone or a notebook, in bullet points or freestyle, the choice is entirely yours. The key is to develop a consistent journaling practice.

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Stay tuned for more self-care nuggets next week. Until then, take it easy!?

Stay well,

Noma