Journaling for mental health

Journaling for mental health is becoming more popular but keeping a diary isn’t new. Reverend Robert Shields of Dayton, Ohio, is a contender for the world’s longest diary. He spent four hours each day recording what happened every five minutes of every day for twenty-five years and produced thirty-seven and a half million words. You don’t have to spend that much time on journaling to see the benefits for mental and physical health, though. Here are some reasons to give it a go.

How does journaling help mental health?

The left side of the brain, or left hemisphere, controls tasks like writing, puzzles, and logic. The right hemisphere is used for daydreaming, creativity, and feelings. While people are sometimes described as being a “left-brain” or “right-brain” personality, everyone uses both halves. Exercising both halves will therefore help you get better at a wide variety of tasks.

Converting thoughts into words and putting them on a page uses the left hemisphere in the actual writing. Meanwhile, it uses the right hemisphere to process emotions and daydreams. That way, your brain gets a full workout.

Journalling helps you process emotions

Studies at UCLA [1] have shown that describing feelings in words makes them less intense. Pictures of angry faces cause a defensive response in a brain region called the amygdala. When the subjects said out loud or wrote that they saw an angry face, the response decreased. Expressing your feelings about past events in writing or speech has been shown to reduce PTSD and depression. And writing down good things can help you remember them. Gratitude journals, in which you write down things you are thankful for, help you focus on positive instead of negative events.

If you’re experiencing anxiety you may worry about possible problems in the future, too. Writing them down may help you cope with fear. You can consider how likely the problem is to happen and come up with ideas for preventing or coping with it.

Journaling helps with problem-solving

Writing about a problem or an argument can help you to understand it better, and start to think of solutions. Try writing down what you think might happen if you try different ways to solve it.

Journalling helps you spot patterns

If you experience unidentified allergic reactions, mood swings, or panic attacks, keep a record of when they happen. This can be very useful in finding the causes, allowing more effective treatment. It can also help you stop an addiction, such as smoking if you notice when you’re most likely to smoke. Make a point of avoiding the trigger or doing something else instead.

Journalling has physical health benefits

By reducing the symptoms of stress, depression, and anxiety, journaling has many health benefits. It can reduce blood pressure, strengthen the immune system, and help you to sleep better. It can help with weight control, reduces aches and pains, and may reduce the risk of some cancers.

Starting a mental health journal: tips for beginners

Journalling is something I suggest to some of my clients, but you don’t need a therapist to get you started. Try journaling and see if it’s right for you.

Write for at least ten minutes a day for two weeks, and see what improvements you notice. If you like it, continue from there. If you find that journaling helps you identify patterns but not to address them, give me a ring and book an appointment. I can help you find the answers.

REFERENCES: [1] https://newsroom.ucla.edu/releases/Putting-Feelings-Into-Words-Produces-8047