Why Journaling is Healthy

Written by Laya Vijay & Ashmita Annamalai. Edited by Harini Akurathi, Tiffany Fang, & Samita Pandit. Layout by Leesha Pilla. Art by Evelyn Chen. Blogged by Shrawani Pradhan

Our minds process around 60,000 thoughts a day. Close to 80% of those are negative and 95% are a repeat of the day before. As the world continues to test our perseverance by battering our emotions time and time again, it's difficult to stand firm. The overpowering thoughts will begin to bottle up in our chests and will only cause us to explode. Every little thought that crosses our mind will drown us out, hindering us from reaching our full capacity to move forward. The best way to release a bit of our inner stress and/or anxiety is to pour it out. Many resort to violence and others to deterioration. Yet fighting negativity with negativity does not balance out the forces. Instead, pour it all out on paper. That’s all it takes for some positivity. Just a pencil and paper.

Writing the ups and downs of your life can lighten your mood and significantly improve your well-being. Journaling helps to prioritize problems, fears, and concerns, track daily symptoms as a way for you to recognize triggers and learn ways to better control them, and provide an opportunity for positive self-talk and better self-understanding (Watson, Fraser, Ballas). As confessions of struggles and fear surge out of your mind, a sense of security is established as the way you express yourself won’t be faced with judgment or punishment. In this way, journaling proves to be therapeutic and ensures tranquility. It can indirectly strengthen your immune system and help manage stressful events and experiences, decreasing the unsatisfactory symptoms of stress. Recording details of day-to-day events can have a positive effect on your psyche as it boosts your overall sense of gratitude and assists with a feeling of groundedness and connectedness. It propels you toward your goals and brings your vision to life. Along with improving your memory and enhancing your creativity, it facilitates learning by creating a record of the lessons and key ideas you have discovered and helps engrain them in your mind. Additionally, it helps you to discover your voice, making you a better writer and communicator. Finally, journaling leaves a written record of your experiences, which can be helpful today and precious in the future (Ackerman 2021).

The benefits of journaling are quite clear, but often, picking up a pen and a book can seem like a daunting task. Here are some helpful tips on how to start.

Journaling is frequently associated with a pencil and paper, but different sources can be used. You can use computers for everyday journaling due to the efficiency, or download apps on your phone to take with you on the go. Remember that journaling doesn’t have set rules and you can do whatever works best for you.

Set realistic standards. The amount of words you write doesn’t matter, your goal should just be to get some ideas down.

If you are struggling to find things to write about, try thinking about what you are grateful for. These positive thoughts will not only give you something to write about but will also help put you in a good mood for the remainder of the day.

The timings at when one should journal are heavily debated upon, as there are benefits on both sides. Some strongly believe that journaling right in the morning is the way to go. Once you start your day, journaling may be pushed to the side and forgotten about, but making sure to write in the morning ensures its completion. Another advantage is that when you are tired, your brain is much more creative so new ideas may pop up in the morning rather than at other times (Greenawald 2021). However, others believe journaling should be something that can be done at any time. Writing in the evenings is beneficial for reflecting on your day and working on your to-do list, and goals (Dee 2020). Make sure to try both types and continue with whichever method is most effective. Finally, don’t worry too much if you miss a couple days of journaling. The worst thing you can do is get discouraged and stop writing overall. Just continue wherever you ended off and continue to work towards making journaling a habit.

All in all, journaling is both an effective and positive way to deal with negative emotions, as well as providing an enjoyable journey that many can look back to years in the future. So, pull out a pencil and a paper and start your journaling experience. Release your pent-up emotions and pour them onto the sheet, immersing yourself in bright positivity. All it takes is that pencil and paper to better your day. Just that paper and pencil.

Stationary Supply Suggestions:

To help you get started on journaling, here is a list of some suggested supplies that will ensure a fun and positive experience!

- A sturdy notebook (Moleskine Notebook)

- A pencil (mechanical)

- An eraser (Staedtler Mars Plastic)

- A pen (Muji 0.38 or Pilot G-2 0.38)

- Fun decorations (stickers, washi tape, etc.)

As you get deeper into the world of journaling, try getting creative with multi-colored stationary supplies and other art materials! Have fun!

References:

403 Forbidden. (2018). Psychology Today. https://www.psychologytoday.com/us/blog/the-couch/201805/keeping-journal-can-be-good-your-emotional-health

Ackerman, C. E. (2021, April 15). 83 Benefits of Journaling for Depression, Anxiety, and Stress. PositivePsychology.Com. https://positivepsychology.com/benefits-of-journaling/

D. (2021, April 12). 17 Journaling Tips For Beginners. Vanilla Papers. https://vanillapapers.net/2019/11/13/journaling-tips/

Greenawald, E. (2020, June 19). 8 Ways to Stop Thinking About Journaling and Actually Start Journaling. The Muse. https://www.themuse.com/advice/8-ways-to-stop-thinking-about-journaling-and-actually-start-journaling

Hope, F. H. (2012, December). 80 % of Thoughts Are Negative. . .95 % are repetitive. Faith Hope and Psychology. https://faithhopeandpsychology.wordpress.com/2012/03/02/80-of-thoughts-are-negative-95-are-repetitive/

Journaling for Mental Health - Health Encyclopedia - University of Rochester Medical Center. (2021). University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1

Little Coffee Fox. (2021, January 20). The Best Bullet Journal Supplies (2021) | LittleCoffeeFox. https://littlecoffeefox.com/my-supplies/

Rutell, M. (2018, February 7). 6 Essential Journal Supplies You’ll Be Glad You Bought. Page Flutter. https://pageflutter.com/6-essential-journal-supplies/

Art by Evelyn Chen