I’m a writer, so I understand if you’re rolling your eyes already, but hear me out. When I tell friends I journal every day, a common response I get is something along the lines of “that’s so great, but I’m not much of a writer”. But while journaling does require one to write, it is a category all in its own, and not one I’d often consider a type of writing at all. Everyone can experience the benefits of journaling, not just writers, and here’s why.
Journaling vs. Writing
We writers definitely use journaling, at times, as a sort of “free write”—AKA a pre-draft (that is usually unrecognizable when compared to even a first draft, that’s how rough it is) that we build upon later. A lot of times when you see the term “writing,” you think of it as something with a larger purpose outside the act itself: to tell a story, publish a book, or even a blog post. But journaling need not have such lofty goals. Instead, journaling can be thought of as a form of introspection—like a deep conversation with yourself. I’d file it under self-care before I would writing. It can be thought of as a form of processing—a way for your brain to “work things out”.
We all wish we just had more “time to think” at times. Whether it’s because we’re faced with a big decision, or simply because we feel like we’re moving too fast, the world’s moving too fast, and if only we could stop and think, we would feel a whole lot better.
That’s what journaling is, really. It’s a moment of pause. It’s time to stop and think and process.
The Benefits of Journaling
Increased mindfulness
Journaling is a way to process your thoughts mindfully. By writing out your thoughts—in whatever form they come to you—you’re focusing solely on the thought as it lands in your head. Focusing at one thing at a time is a way to increase mindfulness, which is beneficial because it can help you slow down, de-stress, and enjoy the present moment.
(And by “whatever form” I mean, whatever. A paragraph. A list. A few phrases strung together by the lines across your notebook. A big ol’ word cloud. It’s all journaling.)
Better overall health (mental and physical)
One form of journaling referred by mental health experts as expressive writing has been shown to help people cope with depression and anxiety. It helps people work through difficult experiences, allowing you to arrive at a place where you can reflect and ultimately let go. Every form of anxiety treatment that I’ve tried (and trust me, I’ve tried many) encourages journaling in some form, and I’ve found it to have more lasting effects than some of the other techniques offered.
There are promising studies showing that expressive writing can help people cope with and even heal chronic pain. It has to do with the way our deepest emotions, both conscious and unconscious, can contribute to how the brain signals pain. (I’m no expert on this, but it’s fascinating to learn about and I encourage you to look into it!)
Releases stress
You know that instant relief you feel after a massage or even something as simple as a really good stretch? It’s strange to think about, but it’s actually another benefit of journaling. I find that when my brain feels all jumbled and murky, writing it out allows me to literally release tension that’s been building up within me.
Journaling can take many forms, and there are many reasons you might choose such a practice. You might simply want to strengthen your memory (I enjoy journaling about trips or experiences after I’ve had them to help me process and solidify details in my mind) or even to heal trauma. It can be a very laidback, simple process, or you can go much deeper, exploring pain and complex emotions. No matter why or how you journal, know that there isn’t one way to do it or a single outcome you may experience. Even if it seems small in the moment, you are doing something profound for your mind and soul.
I hope, if you’ve thought about or encouraged to journal in the past, that you find it a little less intimidating now. By the way, if you’re a fan of the Enneagram and curious to learn about journaling through its lens, this post is a great place to start.
