The Benefits of Journaling
Scientific research that largely began in the1980s has demonstrated that journaling, or expressive writing, can offer significant physical and mental health benefits. Studies show that journaling can effect a lowering of blood pressure, cortisol levels, and inflammation as well as reductions in stress, anxiety, and depression. Researchers have found that journaling can also enhance immune function and improve sleep.
Therapeutic journaling involves more than just recording daily events in a diary. The essential component of therapeutic journaling requires the linking of an event to emotions. The importance lies not so much in the event itself, but in how that event has effected your thoughts and feelings. By writing down your inner process, you can begin to deepen your self-awareness and self-understanding.
In 1986, psychologist James Pennebaker published his initial study that he conducted with a group of college students. This study demonstrated that participants who wrote about an emotionally challenging event for 15 minutes for 4 consecutive days experienced fewer doctor visits, enhanced immune function, and better sleep in contrast to the control group who wrote about superficial topics. The study was a small one, but Pennebaker’s findings have been replicated in similar research.
While the underlying explanations for improved physical and mental well-being may not be fully understood, researchers believe that the act of writing about the emotional and cognitive impact of an event may help one to process and release these emotions. Writing helps one to organize his/her thoughts and construct a meaningful narrative to make sense of life and to gain clarity.
From my personal experience, I have found that getting in touch with and writing down my emotions was at first uncomfortable, but is what ultimately led to finding balance, new perspectives, and greater self-awareness. When I first started journaling, I simply wrote about superficial topics and events. Over time, I started to notice how these events made me feel; I started naming my emotions.
I began to look for balance in my writing. If I wrote about an upsetting occurrence, I would not end my writing in frustration and anger. I tried to find something positive in the experience or within myself, the “silver lining”. Journaling became an effective tool in helping me to process my emotions by releasing them onto the paper. I learned to see people and situations from different perspectives and to gain a sense of calm.
I enjoy journaling about nature. Our world holds such beauty and mystery, and I find it gratifying to observe plants and animals and to discover the rhythms and patterns of life. Nature, in all its forms, has so much to teach us, if we will only slow down enough to be still and listen.
Journaling about topics like gratitude, beauty, and pleasant experiences can help one tune into life’s many blessings and leads to greater life satisfaction. Life can be difficult at times, and if we allow negativity to take hold, it can create an unhealthiness in the soul and spirit. A negative worldview makes it difficult to recognize and appreciate the beauty that is all around us. When we shift our viewpoint to focus on the positive and pleasant aspects of an experience, this leads our thoughts in a positive direction and creates an uplifting experience.
I do not journal everyday, and you must find what works best for you. You must find your own rhythm. I typically journal when I have a question to explore, a situation to process, or simply a reflection on the world around me. Journaling has aided me in exploring who I truly am, what I believe, and what is important to me. I have found a deeper understanding of myself and a sense of self-acceptance. Being truly honest with oneself is sometimes unpleasant. Journaling has taught me to practice self-kindness and self-compassion. I believe it is kindness and compassion for both self and others that ultimately leads to inner peace.
Next Month: Journaling…Tips for Getting Started