If you’ve ever kept a journal or a diary, you know that it can be lots of fun. Although it might seem like a big undertaking, you can adjust journaling to fit your needs and preferences. You don’t have to write every day, write a certain amount, or even write about a certain subject. You don’t “have to” do anything! Plus, it’s not just a fun hobby; journaling for mental health can be a surprisingly effective tool, and there’s an appealing degree of flexibility that allows it to work for people with a wide range of needs. Let’s explore the benefits of journaling for mental health . . .
Journaling for Mental Health
You don’t have to be an amazing writer to reap the benefits of journaling for mental health. In fact, you don’t have to put pen to paper or use words at all. Are you afraid you won’t know what to do? If you want to give journaling a try, there are many prompts available to get you started. Here’s what you need to know.
Benefits of Journaling
When you’re under stress, feeling lonely, or dealing with depression or anxiety, journaling can help. As WebMD reports, it offers a variety of benefits:
- Journaling may speed healing. Multiple studies have shown that journaling can impact physical health. One found that college students who journaled about their stressors were less likely to get sick. Another found that post-biopsy patients who wrote their daily journal entries about things that upset them healed faster than peers who stuck to neutral topics.
- Journaling can reduce feelings of anxiety. People who are feeling anxious or overwhelmed often find a welcome channel for their feelings in journaling. Expressing their concerns can help them organize their thoughts and make it easier to address their concerns.
- Journaling decreases brooding. When negative thoughts haunt you, putting them on paper makes them easier to confront. This can help you close the door on them.
- Journaling builds awareness. The act of journaling about your emotions helps make you more aware of them. In addition, the journal creates a record that you can review, so you can look for patterns or triggers.
- Journaling may encourage reaching out. Journaling encourages a certain openness. This may make it easier for people with mental health issues who need additional support to reach out for the help that they need.
Methods of Journaling
Traditionally, journaling has involved putting pen to paper and writing words. That’s still a great way to get the job done. However, it’s far from the only way to do it. When it comes to journaling, there’s no wrong way to do it. The important thing is to choose a method that works for you. You can use pen and paper and write words. You can go digital and type your journal on your computer, tablet, or phone. If you’re more comfortable talking, create an audio or video journal. Are you an artist? You can create a journal that combines words and pictures, or simply let your drawings speak for themselves.
However you choose to journal, try to do it regularly. Don’t feel like you need to share your journal. Don’t worry about the quality of your efforts. It’s a space for your private thoughts, and perfection isn’t expected or required.
Prompts for Journaling
A blank page can be terrifying. If you want to try journaling but you aren’t sure where to start, Choosing Therapy offers a few prompts to get you started:
- Think of a person who inspires you. Which of their qualities do you want to emulate?
- Write a letter to your younger self discussing how you’ve grown as a person.
- Make a list of your strengths. Write how they helped you overcome obstacles.
- List things that make you feel positive. Write about how you can include them in your life.
- Describe one thing that will make your day a good one.
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When you’re interested in wellness, journaling can be a fantastic addition to your toolbox. It offers an intriguing way to explore your current thoughts and a chance to review your past ones.
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