Journaling for Better Health

Journaling is a powerful form of self-expression and self-care. And I’m not just talking about the diary with the little lock and the fuzzy pink pen that you kept under your bed when you were thirteen. Journaling can take many forms, from a traditional moleskine journal filled with thoughts and ideas to a sketchbook of doodles or even a blog. ​

I was recently asked to develop a therapeutic journaling curriculum for youth, and my research for the project has given me a better understanding of the health benefits associated with a regular journaling practice. Aside from the obvious perks, like stress management and self-reflection, journaling can help boost both your mental and physical health in some surprising ways. The act of writing itself seems to offer health benefits, and the way expressive writing – aka journaling – engages both the right and left sides of the brain is still being studied. 

Here are just a few of the many benefits of journaling we already know about:

1. ​It can help you work through difficult emotions and trauma.

​Journal therapy is often used to process traumatic events, and it’s a safe and effective way to deal with things that may be difficult to talk about. 

2. ​You’ll feel more grateful.

​Gratitude journaling has become somewhat of a trend in recent years, and for good reason. Creating a habit of gratitude can cause a mindset shift that makes positivity your default state of mind. 

3. It promotes mindfulness.

​Journaling, especially when done with an old-fashioned pen and paper, is a welcome break from a plugged-in world. It naturally forces you to slow down and consciously engage with the medium while you focus on being present in the moment. It’s really just a creative form of meditation.

4. ​It will boost your creativity.

​The act of writing engages the left side of the brain (the rational/logical side), freeing up the right side (the creative side) to express itself. That’s right – journaling can help you access your full brainpower. 

5. You’ll be sick less often. 

​Studies have shown that journaling not only boosts your immune system to help you fight off illness, but it also helps wounds heal faster, improves liver and lung function and even lessens symptoms of asthma and rheumatoid arthritis.

6. ​It’s good for your memory.

​Studies have proven that journaling boosts memory and improves cognitive processing.

​If you’ve considered journaling or want to get back into the habit after a break, there’s no better time to start than with a new decade. The first session in the eight-week curriculum I’ve created introduces teens to the concept of bookbinding with a simple, hands-on activity in which they build their own journal to use for the rest of the workshop. Each subsequent week focuses on one unique journaling technique, exposing the participants to a variety of options for expressing themselves in writing. At the end of the last session, each teen will leave with a “journal jar” of writing prompts to keep them journaling into the future. ​

While the curriculum is designed with teens in mind, it can easily be adapted for adults of all ages. My hope is that this workshop can continue to give people the tools to cope with mental health challenges and realize some of the benefits of a daily journaling habit. And who knows – maybe one of these teens will turn out to be the next best-selling author or award-winning blogger. 

Have you experienced any perks of journaling yourself? Tell me in the comments!

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References
https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F/core-reader
https://intermountainhealthcare.org/blogs/topics/live-well/2018/07/5-powerful-health-benefits-of-journaling/
https://www.fastcompany.com/3041487/8-tips-to-more-effective-journaling-for-health