Write On:

The Benefits of Journaling Include Easing Stress and Boosting Creativity

By Wendy Helfenbaum

              Journaling can be a powerful tool to express our thoughts and feelings while expanding our creative skills. Plus, studies have shown that journaling helps people manage or reduce stress, anxiety and depression by allowing us to process and release emotions. Expressive writing following traumatic events can improve overall physical and mental health, according to a study at Cambridge University, and assist in performing difficult tasks better, as Michigan State University research showed.

Various types of journaling focus on different outcomes, explains Costco member Susan Borkin, Ph.D., a San Francisco Bay Area-based psychotherapist who specializes in helping people use writing to heal, evolve and transform their lives.

“Some people just want to keep track of their lives – ‘I went here. I did this.’ – or what I think of as the ‘Dear Diary’ method. But I see it as a tool for personal and professional growth, and for awareness and understanding,” says Borkin, the author of several books including When the Going Gets Tough, the Tough Get Journaling (Write Now, 2021; not available at Costco).

Often, the very act of writing something down helps you process feelings or let go of negative thoughts, adds Costco member Lynda Monk, a registered social worker living on Salt Spring Island, British Columbia. Monk is the director of the International Association for Journal Writing, which offers free journaling resources.

“There are many proven benefits to journaling, which is what I love about it,” says Monk, who has kept a journal since childhood.

“Research done on the… benefits of journaling shows improved immune function, healing trauma and increased emotional self-awareness, which helps us deepen our relationships with others,” Monk adds. “Journaling is that place you can turn to for your own replenishment and self-care. It’s a mindfulness practice.”

Just Jump In

              There is no right or wrong way to journal; simply sit down and write, says Borkin. “However, there are guidelines. The primary one is do what works. Many people can only do a handwritten journal. My personal journal is a Word doc,” she says.

Those who enjoy being online may find journaling apps like Day One or Penzu helpful. Journaling can involve long entries or bullet points, doodling or bits of poetry. Some people start journals to create legacy projects such as a memoir, notes Monk.

“Your journal can be a very creative space. I fill mine with quotes, and I’ll glue inspiring things; you can really make it your own,” she adds.

 

Make Time for You

              Monk says figuring out why we want to journal motivates us to do it regularly. “You’re engaging in self- reflection in the pages of your journal, and what’s key is knowing your own rhythms,” she explains.

“Some people love to do ‘morning pages’ – a technique [introduced by] Julia Cameron – by filling three pages with stream-of-consciousness writing first thing in the morning before you’ve done anything else,” says Monk.

Or write on your lunch hour, coffee break or in the evening if that works better. “One of the beautiful things about journaling is you don’t need to write for hours to gain benefit; five to ten minutes on a regular basis can have [a] huge benefit,” says Monk.

Above all, give yourself permission to write freely. While journals can be a place for catharsis of emotion, says Monk, they also allow us to cultivate positive feelings, like gratitude and joy, which are crucial to mental health.

“We want to balance perspective in our journals. We don’t want to only write about the negative because that can activate even more stress inside. It’s just as important to write about what makes us happy, what brings us comfort, and what our hopes and dreams are,” says Monk.

Journaling habit

These tips will help you make journaling a habit.

• Choose a format that works best for you: a notebook, a typed document on your laptop or a smartphone app.
• Commit to a specific time for journaling.
• Start writing. Try stream-of-consciousness writing, bullet points, jotting down memories, goals or affirmations.
• Think of journaling as a safe record accomplished or unload your fears or doubts. – WH

Journaling prompts

Staring at a blank page can be daunting. Whether you prefer starting your day with an aspirational affirmation or documenting your triumphs before bed, prompts can get creative juices flowing, says avid journal writer Susan Borkin.

Registered social worker Lynda Monk suggests completing these sentences:

• What would happen if …
• I am looking forward to …
• Right now, I notice …
• My favorite memory of … is …

For free monthly journal prompts, visit lajw.org and click “Free Resources” and then select Monthly Journal Prompts.” – WH