Benefits of Journaling for Your Mental Health
What are the Benefits of Journaling?
You may have heard people recommend journaling as a form of self-care, but what does it actually do? Are there any real benefits? Research has found that journaling as a hobby has many benefits for mental health including:
Reducing stress: Writing down your thoughts and feelings can help you process and release emotions that may be causing stress.
Improving mood: Journaling can help you focus on the positive aspects of your life and improve your overall mood.
Increasing self-awareness: Journaling can help you identify patterns in your thoughts and behaviors, which can increase self-awareness and lead to personal growth.
Boosting creativity: Writing can help you tap into your creativity and generate new ideas.
Enhancing problem-solving skills: Journaling can help you work through problems and come up with solutions by providing a space to think through issues without external pressure.
Improving sleep: Writing in a journal before bed can help clear your mind and improve sleep quality.
Managing symptoms of depression and anxiety: Research has shown that journaling can help reduce symptoms of depression and anxiety by promoting self-expression and providing a safe space to explore and process difficult emotions.
Overall, journaling can be a helpful tool for promoting mental health and well-being by providing a safe and private outlet for self-expression, reflection, and personal growth.
Keep reading to learn more about my FAVORITE journal: The PRESS PAUSE Journal
Different Types of Journaling
Bullet Journaling
Within the category of journaling there are many different types, so you’re sure to find the perfect fit for you. The first type is bullet journaling. This style is defined by personal organization and productivity that involves using a notebook to track your daily tasks, goals, and events. It involves using a set of symbols and short-form notation to quickly record and categorize information. For example, a bullet point might represent a task that needs to be completed, while a circle might represent an event or appointment. The main benefit of bullet journaling is that it can help you improve your productivity, reduce stress, and achieve greater clarity in your daily life. Some example of bullet lists include:
Habit tracking
Goal setting
Weekly/monthly planner
Reflection
Prompt Journaling
Another form is prompt journaling. This method utilizes pre-determined prompts (whether sourced from you, your therapist, or online) that encourage deep reflection through writing. The goal of this form of journaling is to help you process specific thoughts or questions you might have. This is also a great source of material to discuss in therapy sessions. Some example prompts include:
If you woke up tomorrow and everything were wonderful, what would life look like?
What do you love about yourself?
What are your core values? How did you form them?
What makes you feel alive and when was the last time you felt that way?
Where does your pain originate? What would need to happen for you to heal?
Things you can control vs. things you cannot
Free-Write Journaling
The other option is free-write journaling. This option involves writing whatever comes to mind without worrying about grammar, punctuation, or spelling. It is a tool for exploring your thoughts and feelings without judgment or self-censorship. This type of journaling can be helpful for processing emotions, generating ideas, or simply getting thoughts out of your head and onto paper.
Paper VS. Digital Journal
When it comes down to picking the medium you use, either option will still provide you with all of the benefits that come along with journaling, it’s just about finding what works the best for you! Remember, personalization and creativity are key components to making your journal yours, and helping you to get the most out of the experience.
Below are some resources for getting you started with either option.
Paper Journal
For paper journals, we would love to share our favorite with you! The PRESS PAUSE Journal incorporates all the best parts of journaling into one book:
“Press PAUSE is a space to take time out each week and reflect on where you are. A call for you to take 20 min a week to curl up in your fave spot and re-calibrate; to just think, feel, remember, explore, appreciate and celebrate life. Filled with fun questions, thought-provoking prompts, inspiring stories with Beau Taplin, Elise Cook & more, and 52 weekly journaling pages, it’s a place to explore ideas & desires, celebrate the highs, reflect on the lows; jot down your thoughts, feelings & experiences to keep forever,” - Axel and Ash.
This type of journal encourages users to take a break from their busy lives and reflect on their thoughts, feelings, and experiences. The journal includes prompts that inspire mindfulness, self-reflection, and gratitude, as well as inspiring questions and stories. The idea behind a pause journal is to create a space for individuals to slow down, be present in the moment, and cultivate a sense of calm and balance in their lives.
Personally, I really struggled to keep consistent with journaling before finding this specific prompt journal. I made it my weekly ritual to carve out time on Sundays specifically and to answer the two pages of exploratory prompts provided. I found myself really enjoying this weekly tradition where I was able to reflect and focus on my wants, needs, and desires. It has done wonders for my mental health and also given me confidence and consistency with journaling that I was unable to find before. I’m often recommending it to my clients for this reason!
You can grab your own PRESS PAUSE journal here. You can use the code MARYBETH20 for 20% off.
Digital Journal
We know how hard it can be to find accessible resources online, especially when starting a new hobby, so included below are a few helpful resources to help you get started on your digital journal adventure!
Free digital journals:
Penbook
Bujo - Bullet Journal & Planner
AJournal - Journal & Planner
Canva and Pinterest are great resources for free journal templates
Free templates:
Canva
Pinterest
Template.net
How to Make Journaling a Habit
Set a goal: Determine why you want to journal and set a goal for what you want to achieve through journaling. This will give you a clear sense of purpose and motivation.
Schedule a specific time: Decide on a specific time of day to write in your journal, and make it a part of your daily routine.
Create a comfortable environment: Choose a quiet and comfortable place to write where you can focus and feel relaxed.
Start small: Start with just a few minutes of writing each day and gradually increase the amount of time as the habit develops.
Be consistent: Consistency is key when forming a habit, so commit to writing in your journal every day, even if it's just a few sentences.
Find inspiration: Look for inspiration from journaling prompts, books, or other resources to help you get started and stay motivated.
Be forgiving: Don't be too hard on yourself if you miss a day or don't write as much as you planned. Remember that the most important thing is to keep the habit going and be consistent in your efforts.
By implementing these tips and staying committed to the habit, you can develop a regular journaling practice that can bring many benefits to your mental health and well-being. It’s important to remember that there is no “wrong way” to journal. Find what works best for you and get creative!
