Do you love to win free books? Do you like to hear from the country's most popular authors? Then join our closed Facebook group, The Girlfriend Book Club, today. You'll love it!
I started keeping a diary when I was in grade school. I can still picture myself in my childhood bedroom, curled under my fuzzy blanket, writing furtively in my little pink book. That small diary held my biggest thoughts, dreams, frustrations and secrets. I'd write about school, friends, my parents, siblings, and, of course, boys.
It had a silver lock, and I kept the tiny key hidden for safety. Although my mostly PG-rated "secrets" probably didn’t warrant such high-security measures, I diligently locked it before hiding it in my nightstand drawer.
By the time I was in high school, I had stopped writing in my little pink book. I was busy with high school activities and started thinking I was too old and mature to keep a silly girlhood diary.
But a few months ago, I returned to my hobby. Now that I’m all grown up, I call it "journaling," but the gist is the same — a little book where I can spend a few minutes each day writing down my inner thoughts.
It turns out that this hobby I thought I had outgrown is a great non-pharmaceutical way to improve mental health. Writing in a journal can reduce anxiety, encourage awareness, improve your mood and help regulate emotions.
A Gratitude Journal
One popular kind of journaling focuses on gratitude, where you write about the good things in your life that you appreciate. They can be big things, like health or family, or small pleasures, such as reading a good book or your morning cup of coffee.
"Research reveals that writing about gratitude can lead to substantial benefits," explains Dr. Catherine Sanderson, a psychology professor at Amherst College, speaker and author.
In her book The Positive Shift, she describes a research study in which three groups of people wrote about five things in their daily lives. One group wrote about what they were grateful for (the "gratitude condition"), another group wrote about things that annoyed them (the "hassle condition") and the third just wrote about five things that had occurred (the "control condition”).
“People in the gratitude condition were more satisfied with their lives overall and more optimistic about the upcoming week,” says Dr. Sanderson. “Interestingly, they were also sleeping better, which is a really important finding since good sleep tends to predict happiness as well as better health.” Keeping a gratitude journal has proven to be therapeutic when people are going through a rough time. “Even people struggling with serious and even life-threatening health conditions can benefit physiologically and physically from simply writing down things they are grateful for daily.”
Expressive Journaling
Expressive writing is another way to journal. It allows a person to sort their feelings and work through emotions.
“Writing about things that are haunting you can be helpful,” explains Dr. Sanderson.” It can get thoughts out of your mind and help you let go of those negative emotions."
According to the Mid Cities Psychiatry blog, “Unlike spoken words alone, expressive writing allows us to articulate our deepest feelings in a way that opens new doors to healing. It proves to be an invaluable tool, helping us overcome trauma and navigate through life’s most challenging moments.” The post continues, “Writing about our challenges fosters the development of enhanced problem-solving skills. Expressive writing helps us clarify our thoughts and gain new insights into the issues we face.”
It is also possible to use expressive writing to work through trauma. The post explains, “Expressive writing has been proven to aid trauma survivors in reducing symptoms of post-traumatic stress disorder (PTSD). By translating their pain into words, survivors begin to make sense of their experiences, finding meaning in their journey towards healing.”
Getting Started
“Most research on habits would say choosing a place and time is helpful,” says Dr. Sanderson. “So, journaling for 10 minutes before you go to bed or five minutes when you wake up would be smart if you want to establish a habit.”
If daily writing feels cumbersome, skipping a few days or weeks is okay. “The great thing about journaling is that it is totally individual,” she says. “There are no rules! You can choose what you want to focus on at any time."
In my journal, I choose to do both expressive and gratitude writing.
Instead of unloading on a friend, I’ll write down what’s bothering me. It's a safe, judgment-free space where I can be completely honest and sort through feelings, especially when I am anxious or upset. The act of journaling helps me problem-solve and find clarity. After writing for a few minutes, I close the book and I feel lighter.
I also start each morning by writing down the things I am grateful for in life. This simple act only takes a few minutes, but its impact lasts throughout the day, setting a positive tone. Just like when I was a child, journaling gives me a sense of comfort.
Do any of you keep a journal? Let us know in the comments below.
