The Effects of Various Journaling Practices on Mental Health

Journaling has been a practice for blowing off steam, self reflection, emotional centering, and personal growth since the Marcus Aurelius of the Romans and likely before. It creates an environment where we can express our thoughts, organize our ideas, gain clarity on complex emotions, basically just organize and stack the loose change in our heads. Regardless of whether the journaling is free flowing or more highly structured, the benefits for mental health include widened gratitude, stress reduction, increased self awareness, increased creativity, and enhanced self awareness. From old school diary entries to the modern and structured Best Self “Self Journal”, expressive writing improves mood, sharpens problems solving, and bolsters resilience and grit.

One of the first things which comes to mind for a lot of people when they hear the word “journaling” is “diary”. And they’re not wrong. This style of journaling is one of the most common and traditional. When we write about our daily experiences, thoughts, and feelings, we allow ourselves to process emotions and reflect on our actions. We improve our self awareness. Keeping a diary is therapeutic. It reduces anxiety and depression by naming and externalizing our worries and frustrations. This type of journaling is highly effective for emotional release and self reflection.

A good example of “To-do list journaling” for productivity and stress reduction is the “Self Journal” from Best Self. These types of journals are more structured and combine goal setting with reflection. By using these journals we learn to manage our time effectively, set priorities, as well as track progress towards our personal and professional goals. When we break large tasks down into smaller manageable chunks, steps, and lists, to-do journaling reduces feelings of overwhelm while boosting a sense of accomplishment. The act of checking off completed tasks provides reward and fires up motivation. The act of nightly reflection and planning for next day reduces stress and sets us up for a restful night of sleep.

Gratitude journaling: Enhancing Positivity and Emotional Well Being focuses on writing things down which we are grateful for each day. Sounds simple until you try to do it. It’s powerful because it shifts attention away from negative energy and focuses it more on what is positive in our lives. Over time the practice of gratitude journaling will improve mood, increase our sense of life satisfaction, and enhance physical health through lowered cortisol levels. When we make a point to consciously acknowledge and appreciate the good things in life, we cultivate resilience and develope a deep sense of contentment.

Bullet journaling is another newer form of journaling. It’s structured, yet flexible, and combines task management, habit tracking, and self reflection. Using bullet points, symbols, and various creative layouts, we work to organize our thoughts, track personal / professional growth, and maintain mindfulness. Bullet journaling tees us up for intentional living and helps us stay present in the here and now. (“Attention! Squawk!”) It’s also a creative endeavor helpful in reducing anxiety and promoting relaxation through the customization process of designing the journal’s pages.

Stream of Consciousness is otherwise known a just “free writing”. It involves sitting down and simply writing without structure or any self censorship whatsoever. Stream of Consciousness writing allows thoughts to flow naturally which will sooner or later pull the lid off of deep seated emotions and habitual patterns. A lot of people use this method for emotional detox, release of pent up stress and/or gaining insights into recurring patterns of thought processes. When we clarify our feelings on the page, we improve emotional regulation and develop a stronger connection with our inner selves.

Art journaling integrates drawing, painting, cut-and-paste, colored pencils, markers, stamps, stickers, etc, etc, etc combined with written reflections offering visual and tactile self expression. This method can be great for those who have a difficult time articulating emotions through only words for whatever reason. Creating the art is meditative which reduces stress and anxiety like the other presented modes of journaling while promoting inner peace and accomplishment. Art journaling is used extensively in therapeutic settings to help with trauma recovery, poor self esteem, and to foster emotional resilience.

As you can see, journaling is versatile and effective for improved mental health and well being. We don’t have to choose just one mode. Any combination of diary writing, bullet journaling, gratitude, to-do, or creative art journaling will lead to the benefits mentioned. When performed daily, journaling is a highly sustainable and highly enriching practice leading towards long term mental health.