The Benefits of Journaling
“Why does my therapist keep telling me to journal?!”
Ahh, the dreaded journaling. The go-to therapist recommendation for seemingly everything. It’s no secret that clients are skeptical of the practice and its alleged benefits, yet we therapists continue to encourage it. I promise we’re not just throwing a last-resort intervention your way when we tell you to “journal about it.” Numerous scientific studies have found that journaling can offer huge benefits to your emotional well-being, some of which may surprise you.
Scientifically Proven Benefits:
Helps acknowledge your feelings and access innate wisdom
Relaxes the body, quiets the mind, and increases focus
Increases exploration of personal issues
Integrates new awareness and understanding into the recovery process
Manages cravings
Improves communication skills
Strengthens immune system
Increases self-confidence
Heightens IQ
Reduces blood pressure
Improves lung and liver function
Improves working memory
Reduces PTSD symptoms, specifically intrusive and avoidance symptoms
Improves mood and affect
Increases overall psychological well-being
Heals emotional wounds faster
If you don’t want to talk about it, at least write about it.
Research has shown that not speaking or writing about traumatic events is associated with long-term stress and disease. A study published by Pennebaker, J.W., & Beall, S. (1998) found that after writing about a traumatic event over four days, students in the study showed significant improvements in overall stress, distress regarding the traumatic event and immune function, as well as a decrease in health center visits. Additionally, they found that the students who held back less and disclosed more through their journaling showed the greatest improvement in their immune function.
“Am I even doing this right?”
I’ve had countless clients ask me if they’re journaling correctly and my response is always the same… of course! There is no wrong way to express yourself through writing. If you still feel stuck or have no clue what to write about, here are some ideas and suggestions. Take what you like and leave what you don’t!
You can write anywhere (notebook, journal, back of a Target receipt), but if you feel like your brain moves faster than your hand - try typing instead! You can use a Word Doc or a free online journal platform, like Penzu.
Use free association - start writing down anything that pops into your head. See where it takes you.
Target a specific event. Tell the story of what happened, but also write about your emotions at the time of the event, as well as your emotions now as you write about it.
Google “journal prompts” and pick one or a few that interest you.
Choose an emotion and write everything that comes to mind.
Write the story of your life - how did you become who you are today?