Journaling has huge benefits for both mental and physical health. Research has shown it acts not only as a stress management, anxiety and depression support tool but has been shown to benefit asthma, rheumatoid arthritis and other health conditions.

It improves cognitive functioning and it strengthens the immune system, preventing a host of illnesses. Plus it allows our right brain to create freely while journaling occupies our left brain with some rational and analytical operations.

In effect, it removes mental blocks and allows you to use all of your brain power to better understand yourself, others and the world around you. So our ancestors had it right when they kept a diary.

A Word Of Caution.

When journaling be careful not to be too controlling and try to be less censored with your writing. Don’t mind your mistakes with spelling or grammar. Instead allow your writing to flow.

It can be very cathartic to vent but if it’s the only thing you focus on then this can add to your stress and anxiety. So if you have suffered a trauma or if you find that you are focusing too much on the negative then I would advise you speak with a therapist before continuing.

So what are four ways in which journaling can help our mental health?

1 It Helps You Clarify Your Thoughts And Feelings.

Journaling can help tackle all that jumble inside of you and make sense of what you want and feel. If you need to do this type of journaling then taking some time daily to make a note of your feelings and thoughts.

This will aid you with keeping in touch with your wants, needs, thoughts and feelings. Don’t edit, just jot them down. These thoughts and feelings are a reflection of everything going on internally and journaling about them allows you to clarify them better.

Some Suggested Questions You Can Use Here Are:

1. I feel… Fill in the blank. This can be quiet hard to answer but give it a go.
2. Right now I notice I am feeling/thinking… Fill in the blank. Even try to notice what you physically feel right now as well is important.

Reflecting on what you have written is important.

1. Is your inner voice and feelings trying to tell you something?
2. What are you putting up with? People or something that you feel you shouldn’t have to?
3. What personal habit/trait needs changing? But you are avoiding it because it is helping you cope with something or someone.
4. Are there any other areas of my life I am avoiding looking at? Parts of your life that you know you would like to change.
5. Who am I being in my relationships? With everyone in your life, it doesn’t have to be an intimate one.
6. Are there people in my life I need to avoid or minimize contact with that are causing my over thinking? (Or high levels of stress, anxiety, etc.)
7. What am I bringing to all my relationships? Again all my relationships! Yes it’s not all about the other person, what do we do or not do?

2 Journaling Helps You Get To Know Yourself Better.

Routine writing allows you to get to know the real you. It helps you become more aware of, and clear about, different situations and people. As well as what makes you happy/sad, like/dislike or fear or can find peace with.

It really heightens your self-awareness and allows you to find out what you need or want more of in your life. Again don’t try to filter you writing and when you review it don’t cross things out. Be honest with yourself you are the only one reading this after all.

Some Suggested Questions You Can Use Here Are:

1. Am I reaching for the best I can be? Be careful with this one if you are a codependent or perfectionist.
2. Are there things I’ve always wanted to do but have been too afraid to try?
3. What do I consider to be my personal strengths?
4. Are there things I would do in my wildest dreams if money was no object?
5. What pleases and delights you? (Pleasant events and what you’re grateful for?)
6. What scares me? What would be too big a step outside of my comfort zone? Could I try something smaller instead?
7. How has my life changed for the better in the last three years?
8. In my life right now who am I being and what is going on for me here? You can apply this to every aspect of your life.

3 It Reduces Your Stress Levels.

Writing about stressful situations and the emotions associated with them helps to release the intensity of these emotions. It will help, or prevent, you from feeling stuck. Reduces procrastinating or catastrophising  about the situation. Or even stop you from stuffing down any feelings.

It will aid you in feeling calmer and better able to stay in the present. As it helps you feel lighter and less stressed. It will even help you to recognize some solutions to the problems you have to face. Perhaps even help you realize you are not focusing on the right problem. Thus giving you better clarity about the stressful situation you are facing.

Some Suggested Questions You Can Use Here Are:

1. What exactly is the problem (or person) that is causing my feeling of stress?
2. Is the problem down to the people in my life? Who are the negative vampires in your life? Why can’t you let them go?
3. What important lesson can I learn from this experience?
4. Have I experience a similar situation before and how did I handle it?
5. Is this situation a boundary issue? When was the last time I checked my healthy boundaries with myself and with others?
6. Who can I ask for help, support or advice from? (Think positive support system here)
7. Was there ever a time when you behaved assertively? How did you act and feel? What was the outcome?
8. What does life/work (note emphasis on life not work-life) balance mean to you? Even as a stay at home parent or a retired individual, you need to find balance too.

4 We Can Solve Problems More Effectively.

Problem-solving is typically a left brain activity with a very analytical perspective. But sometimes we need a more creative or right-brained intuitive solutions to our problems.

Journaling helps us unlock these abilities and builds the muscles responsible for this kind of thinking. Having a different perspective to call on can help you find solutions to problems you never thought you could. Again while writing do not filter you words allow them to flow instead.

Some Suggested Questions You Can Use Here Are:

1. What problem am I facing exactly? Keep to the main points.
2. Am I looking at the real problem? Or am I getting entangled in my thoughts, feelings or thoughts and feelings of others? Focusing on the wrong thing won’t find the right solution for the problem you are facing.
3. Is finding the solution all on me? Can I ask for support, help or advice? Think your positive support system here. Even when we feel it is all on us we can still reach out for support, advice and help from these positive supporters.
4. How do I cope with failure? If I do fail what happens –my thought, emotions, and reactions? How can I bring any past mistakes to bear in this situation? What did I learn that I can use for this problem in other words.
5. How do I cope with success? Do I even give myself credit for all my success even the little ones? Is there something I succeeded at in the past that might help here also?
6. Do I have a problem solving step process? Is it working? Or do I need some outside the box think on this problem? If you do not have a problem solving step process you can find the Stop, Think, Decide method here.

A Final Few Questions To Think About.

When you have any of the answers to the questions I posed above please take your time to review your answers. You can use some or all of these questions to help also.

1. What is still important or relevant in your life now?
2. Are there any things, people or goals you are hanging on to that no longer fit into your life?
3. Perhaps see what you can delete from your life immediately.
4. What can you delegate to someone?
5. Are there items you can hand back to someone who is really responsible for it?
6. What you want to keep on you to do list?
7. Can you put some things on the Not My Responsibility List?

Give journaling a go! I’d be interested to hear how you all get along.

Work With Me.

Remember you are allowed to ask for support. No one is an island. In fact I would strongly advice you make sure you create a positive support system before you start to make any changes in your life. One part of that positive support system is working with a therapist.

If you need extra support then you can also work with me. We all struggle with stress and overwhelm from time to time. If you find this has become a problem for you and you’d like some support then schedule an appointment with me.