Journaling is a powerful tool that can not only help us discover our authentic voice, but also help improve our wellbeing and boost our creativity. Whether we’re struggling with stress, anxiety, or depression, or simply looking for a way to express ourselves freely and explore our inner world, journaling can become a valuable practice that can help us achieve our goals.
My experience with journaling
It is no exaggeration to say that journaling has profoundly transformed my own life. It has become an important tool, providing me with a sacred space to self-reflect and address any challenges. Through a regular writing practice, I have been able to break free from limiting beliefs and thinking patterns and release negative emotions. Which has gone a long way to reducing the symptoms of anxiety and depression, allowing me to move forward again with a renewed sense of motivation and resilience.
If that wasn’t enough, journaling helps hold me accountable to my goals and aspirations which, once written down and specified, compel me to take decisive action. This commitment has been a catalyst for personal growth and creativity, which has helped increase my overall sense of wellbeing. Indeed, journaling has given me so many benefits, some of which I have included here:
- Increased self-reflection
- Increased self-awareness
- Clarity & insight
- A decrease in anxiety and depression
- Freedom of self-expression
- Self-care & improved moods
- Improved focus and balance
- New perspectives on difficult issues
- Reframing of the past & rewriting of the future
- Renewed positivity & motivation
I am very grateful to my journal, which somehow acts as a wise and quiet guardian, allowing my thoughts and emotions the space to breathe, giving them time to be worked through. Which is why I wanted to share my process in the hope it might help others on their own journey. I didn’t know how to start at the beginning, but after a period of writing whatever came, some of the messy jumble was cleared away and I started to gain some clarity. I then began journaling for different reasons, to help bounce around creative ideas as well as to help ease stress & anxiety. It’s only recently that I looked into the science, and found out why I find creative pursuits so enjoyable.
Creativity
Scientific research has shown that when we are immersed in creative endeavours, we enter the ‘flow state’ and our brainwaves slow down, resulting in the release of abundant neural chemicals. This chemical cocktail of endorphins, serotonin, and dopamine all help to encourage pleasure and satisfaction. Dopamine in particular acts as a natural antidepressant, elevating our mood and providing positive reinforcement as we fully immerse ourselves in creative pursuits. This sense of calmness and happiness is accompanied by the deactivation of the pre-frontal cortex, reducing self- criticism and fuelling our courage to explore bold and innovative ideas.
By nurturing our creative side, we open ourselves to a wealth of benefits enhancing our well-being but also boosting our resilience and motivation. It enables us to cultivate a more positive mindset, unleashing our creative potential and fostering a sense of fulfilment.
Stress & Anxiety
When we write down our worries and fears, we can release stress and negative emotions from our mind, which helps us gain a sense of control over our thoughts and emotions. By externalising them, we can feel more centred and balanced, which helps facilitate objectivity, thereby increasing clarity and insight. It can help us gain a new perspective on life and encourage a deeper understanding of ourselves and our emotions.
Indeed, the practice of journaling regularly encourages a mindful awareness, which is a powerful tool we can bring into our writing space. It helps us get centred and find the calmness we need when delving into our inner selves. As we pay attention to our sensations, feelings, thoughts and environment, we enter more fully into the present moment which, coupled with an attitude of acceptance, reduces stress, anxiety, and depression. It also helps boost our immunity and provides a safe haven of emotional stability.
Getting Started
To get started with journaling, all we need is a notebook and a pen. We can write about anything that comes to mind, whether it’s our thoughts, feelings, dreams, or goals. Or we can use prompts or exercises to help us get started, such as writing about a specific event, reflecting on a particular emotion, or exploring a theme or topic that interests us.
If you are interested in learning more about journaling, why not check out my holistic Writing for Wellbeing course? It is specifically designed to promote improved health, incorporating a variety of therapeutic techniques, such as journaling prompts, reflective exercises and mindfulness practices, to help support participants in exploring their thoughts, emotions and experiences. Grounded in evidence-based research, it draws upon various disciplines, including psychology, neuroscience and creative arts therapy, providing individuals with a solid foundation of knowledge and practice.
Enrol today and discover for yourself the power of writing for personal growth, self-expression and improved wellbeing. Give yourself the gift of improved health and self-care.
Sources
Heather L. Stuckey, and Jeremy Nobel. (2010). The Connection Between Art, Healing, and Public Health: A Review of Current Literature: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/
Mindful.org. Getting Started with Mindfulness https://www.mindful.org/meditation/mindfulness-getting-started/
Newman, K. (2020). How Journaling Can Help You in Hard Times
https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times
Sutton, J. (2018). 5 Benefits of Journaling for Mental Health https://positivepsychology.com/benefits-of-journaling/