Journaling for Well-being

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Writing our thoughts, feelings, and actions down in a journal allows us to craft and maintain our sense of self and solidifies our identity. It helps us reflect on our experiences and discover our authentic self.

Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. ... In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you.

There are an amazing number of benefits linked to journaling.

Subjective (personally felt) and objective (scientifically proven).

It helps control your symptoms and improve your mood by helping you prioritize problems, fears, and concerns. Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them. 

Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing. Boosts Mood.

Here’s are some of the many benefits:

  • Strengthens your immune system and leads to better physical health 

  • Improves emotional intelligence (the ability to perceive and understand emotions)

  • Soothes anxiety and increases feelings of calmness 

  • Promotes individuation (the maturing of the self/identity)

  • Enhances mental health

  • Helps you to deal better with depression 

  • Encourages spiritual growth and integration

  • Reduces symptoms related to panic, PTSD, and addiction

  • Increased self-awareness, self-understanding, and self-compassion

  • Improves your ability to communicate with others 

  • Increases happiness 

  • Promotes mental clarity and problem-solving skills

  • Helps you to deal with stress and intrusive thoughts more effectively 

  • Increases creativity

  • Improves your work efficiency 

  • Can help to improve your IQ 

  • Speeds up emotional recovery after romantic breakups

  • Promotes emotional, mental, physical, and spiritual healing

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There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. The University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, acting as a stress management tool, thus reducing the impact of these stressors on your physical health.

The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you. 

Clarify your thoughts and feelings.


Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.

Know yourself better.
By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being.

Reduce stress.
Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.

Solve problems more effectively.
Typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities and affords the opportunity for unexpected solutions to seemingly unsolvable problems.

Resolve disagreements with others.
Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. And you just may come up with a sensible resolution to the conflict.

In addition to all of these wonderful benefits, keeping a journal allows you to track patterns, trends and improvement and growth over time. When current circumstances appear insurmountable, you will be able to look back on previous dilemmas that you have since resolved.

How To Begin Journaling


Your journaling will be most effective if you do it daily for about 20 minutes. Begin anywhere, and forget spelling and punctuation. Privacy is key if you are to write without censor.

 

Write quickly, as this frees your brain from “shoulds” and other blocks to successful journaling. If it helps, pick a theme for the day, week or month (for example, peace of mind, confusion, change or anger).

 

The most important rule of all is that there are no rules.

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Know yourself better.


By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being.

Journaling is a highly recommended stress-management tool and can help reduce anxiety, lessen feelings of distress, and increase well-being. 


Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.

Image by Yannick Pulver

WORKSHOP

An Array of Goodies to Share

I've created a journal workshop that offers FREE printouts for you to download, and one that can be purchased in book form.

I love creating covers so there are many for you to choose from below. Maybe, that's all you need, just print off and use your own paper.

 

Remember there are some free designs offered in the shop, too.

Pop over and help yourself. 

My other designs are listed at reasonable prices and I'm always adding more. Please do share your creations in the members' forum when you have time. It would be great if you could share.

As it's journal time here, take a look at the art links page. You could perhaps try your hand at incorporating make more personal.

xoxo

journal covers & PAGES

FREE FOR PERSONAL USE