Sometimes it’s hard to see beyond the chatter of everyday life. You lose focus on what’s important and trivial things get in the way.
Writing down your thoughts on paper can help calm your mind and provide a safe space. Many people, however, skip this and instead focus on just getting through their daily routines.
Journaling has proven a powerful tool for those who have become more mindful of how they deal with problems and situations. Some do it as a hobby while others make a ritual of it.
Presuming you haven’t given it much thought, we’ll explain the importance of journaling in today’s mad world.
But first… you need the most important tool.
Your Journal
A journal isn’t just a notebook or paper with scattered thoughts. It’s a journey of mindfulness and self-discovery.Specialty online stores are a hive of beautiful notebooks that you can personalize to make it extra special. You can design a journal that reflects you. Options include choosing your layout, personalized cover and stitched binding.
Plum Paper suggests purchasing a journal with lined, grid, and blank note-taking page layouts so you can use it for other notes as well. Adding some quirky bits like stickers and your most loved photos will remind you why you chose to journal.
Now that we’ve sorted your tools, let’s move into the next part: why journaling matters.
Reduces Stress
The American Institute of Stress says about 1 million employees are absent daily due to stress. Job-related stress is said to cost the U.S. economy more than $300 billion in losses because of absenteeism and a drop in productivity.You could argue that stress is part and parcel of having a job. True, but there are effective ways to deal with it and journaling is one of them.
Dr Amy Hoyt, founder of Mending Trauma, tells Healthline that journaling works like a pressure release valve when we feel overwhelmed.
During a study published in the Permanente Journal, patients, families and healthcare practitioners at a children’s hospital were asked to write the following:
- Three things you’re grateful for
- The story of your life in six words
- Three wishes
Letting Go of Negative Emotions
Great Good Magazine says many people started journaling during the pandemic. The cathartic experience was an outlet for fears and uncertainty.It’s also a way of disclosing emotions instead of putting them to one side, never to be dealt with. The pain we feel conjures negative thoughts which has a toxic effect on our emotional well-being.
Great Good puts it eloquently when describing journaling as translating our pain into written words that exist outside of ourselves.
Intervention for Depression
WebMD states that mental health experts suggest journaling as it improves mood and alleviates the symptoms of depression. If used in conjunction with therapy, treatment outcomes could vastly improve.Journaling helps with depression in several ways. You become more self-aware and control your thoughts and feelings by putting them down on paper.
However, licensed therapists warn journaling is not a cure-all. If you have been diagnosed with depression, you should see a mental health professional.
Time for Reflection
Sitting with your thoughts can cause some discomfort. Writing those thoughts helps create the space and distance needed to view the situation objectively, suggests PositivePyschology.com.We’re forced to reflect on what happened, the current circumstances and what is to come. Journaling creates cognitive defusion, meaning looking at thoughts instead of from them.
Recovering from emotional trauma like PTSD comes with a whirlwind of emotions. Expressive writing can help in the recovery process. When combined with visualization, the treatment was found to be effective for war veterans, says the publication.
Food For Thought
Your journaling journey shouldn’t be seen as a chore. Think of it as self-care and self-love.When putting pen to paper for the first time, ask yourself why you want to start a journal and what you hope to accomplish.
It will be easier if the “why” is clearly defined. If you’re stuck on why, here are a few suggestions to get you started: clarity, peace of mind, goals or sparking creativity.
Be honest with yourself when writing your thoughts. Otherwise, it ends up being an exercise in futility.
Don’t be afraid to tackle the hard questions. Let your stream of consciousness flow freely, even if it’s initially a jumbled mess of words.
No need for flowery handwriting and go ahead and make writing errors. There’s no grammar police looking over your shoulder.
Most importantly, have fun. Let your guard down and let your words flow. Happy journaling!
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