The practice of maintaining a diary of your own thoughts, feelings, discoveries, and more is known as journaling. It can be typed, written, or sketched. It’s a low-cost, easy approach to improve your mental health.
It’s not simple to get started with journaling. It might feel like a lot of effort, and the pressure to write every day may put some people off.
Even if journaling isn’t done on a regular basis, the benefits can be felt. The very concept of emptying your sentiments onto a piece of paper has a calming impact on a person, thus keeping a notebook can help you cope with everyday stress.
Let’s take a look at some of the mental health advantages of journaling.
Better Emotional Control
People who wrote about their thoughts had better emotional control than those who wrote about a neutral situation, according to neuroimaging studies. In addition, writing about feelings in an abstract manner was shown to be more relaxing than writing vividly.
Journaling habits evolve over time, resulting in diarists being more in tune with their health through connecting with inner wants and desires. It allows for emotional release and aids in the regulation of emotions in the brain.
It gives you a better feeling of self-assurance and self-identity. Journaling may aid in the handling of personal adversity and change, as well as highlighting essential life patterns and progress.
Reduces Stress Levels
Journaling is an excellent stress management technique and a healthy practice that reduces the impact of physical stresses on your health.
In fact, the research found that just 15 to 20 minutes of keeping your anxiety journal three to five times per week was enough to decrease blood pressure and enhance liver function.
Furthermore, writing about stressful events might assist you in managing them in a healthy manner. To help you unwind and de-stress, make writing a pre-bedtime meditation practice.
Improves Your Immune System
Journaling may be a soothing activity that reduces the release of stress hormones like cortisol and adrenaline, which is important since these chemicals can inhibit your immune system if they are overproduced.
This might explain why a small study of HIV patients found a relationship between writing and enhanced immune response, with lymphocyte counts increasing following journaling intervention. Journaling has been linked to better immune system function as well as reduced asthma and rheumatoid arthritis symptoms.
Creative writing has been demonstrated to boost liver and lung function as well as battle some ailments, and it has even been claimed to speed up the healing process for the injured.
It May Improve Your Memory
Journaling, according to research, can free up brain energy for other critical thought activities by helping you to cope with stress more successfully.
A brief study discovered that writing about students’ innermost thoughts and feelings about attending college boosted their short-term memory. Hence, journaling is a great way to keep your mind in shape.
It not only improves memory and understanding but also boosts working memory capacity, which might indicate better cognitive functioning.
It Can Help Fight off Depression
People who keep a journal have been demonstrated to be more effective at managing their depression symptoms.
When depression is strong, journaling is no alternative for professional help, but it can supplement other types of treatment or serve as a stand-alone symptom management technique for people with mild depression.
For persons suffering from depression, the advantages of journaling and creative writing are clear: it allows them to vent pent-up unpleasant feelings, keeps them in a more optimistic state of mind, and helps them construct a barrier between their bad ideas and their feeling of well-being.