Ep.1/ Life changing benefits of journaling
Such a simple action, virtually free of cost, yet this ONE action can change your life dramatically. You see; getting your thoughts and feelings out helps to heal, decompress, brain dump everything piled up in your head, vent, reflect, and dream. Sound overwhelming? don’t worry….I’ve got something that will help.
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Remember those cutesy little diaries from when you were a kid? Mine was Hello Kitty. It was pink and had one of those tiny locks that looking back, only served to help me feel cool since it wasn't really strong enough to actually keep anyone out. In this adorable diary I wrote about how mean my sister was being, how much I disliked my daily chore of cleaning off the coffee table (side note, I still REFUSE to have a coffee table in my home), I shared what my future life would look like, and how great the weekend camping trip had been...all starting with "Dear Diary", like I was sharing my thoughts and feelings with a trusted friend. A friend with no judgement or unsolicited advice....just an ear.
Even back then (circa 10 ish year old), I knew I wanted to write my thoughts and feelings down.....but my entries were spotty at best. It wasn't until I was well into my 40s that I truly embraced the practice (and benefits) of journaling. Now, it's one of the tools I use to practice self-care and support my health; allowing me to feel more grounded and calmer in what can easily be a chaotic and overwhelming world.
How can Journaling Improve Health?
hold tight.....some of them might surprise you.
Reduce Stress -Think of a pressure release value. Have you got something on your mind that keeps whirling around and around? Journaling can help make sense of your thoughts and feelings tied to events/people/things that are causing you stress....allowing you to gain clarity and create space between your thoughts and reality.
Support your Immune System - suppressing negative thoughts and feelings can actually harm your immune system by invoking stress. In today's modern world, we are under more stress than ever before. Chronic stress has been linked to poor sleep, inflammation in the body, depression, and even health issues like high blood pressure and arthritis. Conversely, by getting your feelings and thoughts out there your immune system can help keep you well by fighting viruses and bacteria rather than tackling inflammation caused by stress.
Improves Self-Awareness - It can be easy to get wrapped up in negative thought patterns. I recently heard Tony Robins say "What's wrong is always available, but so is what's right". The idea was that we can just as easily think about (and put energy toward) positive thoughts and dreams.....but that can be hard to do when we don't realize we are stuck in the hamster wheel of negative thoughts. Journaling can help create space and consider things in a more objective way, thus breaking the pattern.
Boost Mental Health - Since journaling is a great way to process emotions which reduces their strength. This helps difficult emotions become easier to manage and less overwhelming. Studies have shown that spending just 15 minutes per day journaling showed great reduction in symptoms of depression, anxiety, and even feelings of hostility.
Personal Growth - Boost your ability to learn from mistakes and not-so-positive experiences by reflecting on those experiences and see cause-and-effect and meanings. This also allows you to "get it out" and free up your mental capacity to experience more positive thoughts and feelings. Plus, since it creates distance and offers reflections, journaling can often shed light on how to best proceed in a difficult situation.
Improved Relationships - Bottling up feelings of anger and disappointment can reek havoc on even the healthiest of relationships. Disclosing these feelings in a journal can help let go of pent-up feelings, increase your patience and understanding, and help you iron out your thoughts before talking things out. *You can also share your journal entry as a way to express your emotions...or keep it as your own personal tool.
As with everything in the Holistic Wellness World; Journaling Doesn't have to Look the Same for Everyone. There are several popular types of journaling. The health benefits above are not tied to any one method. Rather, the simple and nearly free act of putting thoughts down on paper in any form can have dramatic effects on your health and wellness.
Interested in giving it a shot but not sure where to start? Try this.
Grab my list of journal prompts or simply Google "Journal Prompts"...they are plentiful all over the internet). Get my List Here
Open up a google doc, purchase a super cute journal and pen set, or grab an old-fashioned blank notebook.
Begin - Start with just 2 minutes each day. After a week or two, gradually increase that to 3, 5, 10, or even 30 minutes. There is no "right" amount of time to journal. Listen to how long your body and mind want to journal.
Reflect on how its going.....are prompts working for you? You can try experimenting with alternative journal practices like Expressive Writing (write for 20 minutes, expressing your deepest thoughts and emotions touching on memories, past relationships, your career, or any these that coms to mind. if you try this one, do it for at least four days to really see some insight, then pull back to twice per week.) Morning Pages (first thing in the morning, complete three single-sides 8.5X11 pages with whatever thoughts come to mind), Bullet Journaling, (Three bullets for each area of your life; to-do list, long term goals, monthly calendar, notes, etc.) Gratitude Journaling, (daily, write down things/people/events/experiences/feelings you are grateful for. Start with 5 things each day either when you wake up or just before bed) or Bible Journaling find a bible verse and read/re-read it multiple times, reflecting on what the words mean to you; then express your thoughts with words/drawings/art however you feel is most beneficial.
Journaling is one small but simple way you can support your health and wellness. After you try it, I'd love to hear your thoughts.....share them with me by dropping me an email to Wendy@ModernSimplicityLife.com
Happy Journaling my Friend.....
