{"id":4964,"date":"2023-07-26T06:37:29","date_gmt":"2023-07-26T06:37:29","guid":{"rendered":"https:\/\/healthnews.zone\/?p=4964"},"modified":"2023-07-26T06:37:29","modified_gmt":"2023-07-26T06:37:29","slug":"6-journaling-benefits-and-how-to-start-right-now","status":"publish","type":"post","link":"https:\/\/healthnews.zone\/?p=4964","title":{"rendered":"6 Journaling Benefits and How to Start Right Now"},"content":{"rendered":"\n<ul class=\"wp-block-list\"><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-1024x576.png\" alt=\"\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-4965\"\/><noscript><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-1024x576.png\" alt=\"\" class=\"wp-image-4965\" srcset=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-1024x576.png 1024w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-300x169.png 300w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-770x433.png 770w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-293x165.png 293w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173-390x219.png 390w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-173.png 1296w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">ou may be surprised to learn that one of your best wellness tools is actually a journal. Journaling offers an array of benefits \u2014 from easing stress to sparking self-discovery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cJournaling is mindfulness in motion,\u201d says&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.thetempleorar.com\/\" target=\"_blank\">Lisann Valentin<\/a>, a Shamanic life coach. It shines a spotlight on the invaluable things in your life that you might not always recognize.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are six other wide-ranging benefits of putting pen to paper \u2014 or fingers to keypad \u2014 along with how to start and actually sustain this helpful habit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">1. Journaling helps to reduce stress<\/mark><\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cJournaling can be a great pressure releasing valve when we feel overwhelmed or simply have a lot going on internally,\u201d says&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.mendingtrauma.com\/team\" target=\"_blank\">Amy Hoyt<\/a>, PhD, founder of Mending Trauma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some research bears this out. For example, in&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6907914\/\" target=\"_blank\">one studyTrusted Source<\/a>, patients, families, and healthcare practitioners from a children\u2019s hospital reported a reduction in stress levels after completing this journaling exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>write three things you\u2019re grateful for<\/li>\n\n\n\n<li>write the story of your life in six words<\/li>\n\n\n\n<li>write three wishes you have<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In a\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33970079\/\" target=\"_blank\">follow-up studyTrusted Source<\/a>\u00a012 to 18 months later, 85 percent of the participants reported that the writing exercise was helpful. Fifty-nine percent continued using writing to cope with stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may be surprised to learn that one of your best wellness tools is actually a journal. Journaling offers an array of benefits \u2014 from easing stress to sparking self-discovery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cJournaling is mindfulness in motion,\u201d says&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.thetempleorar.com\/\" target=\"_blank\">Lisann Valentin<\/a>, a Shamanic life coach. It shines a spotlight on the invaluable things in your life that you might not always recognize.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are six other wide-ranging benefits of putting pen to paper \u2014 or fingers to keypad \u2014 along with how to start and actually sustain this helpful habit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33970079\/\" target=\"_blank\">follow-up studyTrusted Source<\/a>\u00a012 to 18 months later, 85 percent of the participants reported that the writing exercise was helpful. Fifty-nine percent continued using writing to cope with stress.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">2. Journaling may boost health and well-being \u00a0<\/mark><\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A 2018&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.cambridge.org\/core\/journals\/advances-in-psychiatric-treatment\/article\/emotional-and-physical-health-benefits-of-expressive-writing\/ED2976A61F5DE56B46F07A1CE9EA9F9F\" target=\"_blank\">research review<\/a>&nbsp;suggests that writing about your deepest thoughts and feelings may contribute to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fewer stress-related doctor visits<\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/health\/high-blood-pressure-hypertension\/lower-it-fast\">lower blood pressure<\/a><\/li>\n\n\n\n<li>improved mood<\/li>\n\n\n\n<li>greater well-being<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In addition, a&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/\" target=\"_blank\">study of 70 adultsTrusted Source<\/a>&nbsp;with medical conditions and anxiety found that writing about positive experiences, like&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/benefits-of-gratitude-practice\">gratitude<\/a>, for 12 weeks was linked to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>reduced distress<\/li>\n\n\n\n<li>increased well-being<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In the same study, after a month, participants reported fewer symptoms of&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety\">depression and anxiety<\/a>. After the first and second months, participants reported greater resilience.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">3. Journaling encourages space from negative thoughts<\/mark><\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/mental-health\/stop-automatic-negative-thoughts\">negative or worried thoughts<\/a>&nbsp;arise, it\u2019s easy to get caught up in their catastrophic stories. Jotting down your thoughts, however, \u201ccreates space and distance to consider them in a more objective way,\u201d says&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/drsabrinaromanoff.com\/about\/\" target=\"_blank\">Sabrina Romanoff<\/a>, PsyD, a clinical psychologist in New York City.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This distance is formally called cognitive defusion, a helpful concept from acceptance and commitment therapy. \u201cThe idea is that you are not your thoughts, emotions, or physical symptoms; instead, you are the context in which they occur,\u201d says Romanoff.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In other words, if your thoughts aren\u2019t serving you, you don\u2019t have to believe them. Instead, you can use journaling to see your thoughts as separate from you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To further underscore this separation as you\u2019re journaling, try adding this phrase: \u201cI\u2019m having the thought that\u2026\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">4. Journaling provides a way to process emotions<\/mark><\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Plenty of people move about their days either not noticing their emotions or actively&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/mental-health\/hiding-feelings\">pushing them down<\/a>. The problem? Your emotions have a way of still popping up to the surface and affecting your actions \u2014 with or without our awareness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Journaling gives you the opportunity to process your emotions in a safe, contained space. Naming the specific emotions you\u2019re experiencing and accepting them&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5767148\/\" target=\"_blank\">reduces their strengthTrusted Source<\/a>. That way, difficult emotions become less overwhelming and easier to manage.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">5. Journaling can help you figure out your next step<\/mark><\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Writing down your thoughts and feelings about a situation is the first step in understanding how best to proceed. Once you\u2019ve calmed down a bit, you might find that your emotions are trying to tell you something:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maybe your anger is a sign that you need to&nbsp;<a href=\"https:\/\/psychcentral.com\/lib\/10-way-to-build-and-preserve-better-boundaries\" target=\"_blank\" rel=\"noreferrer noopener\">set a stronger boundary<\/a>&nbsp;with someone. Or your sadness is nudging you to reach out and strengthen your connections.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seeing your concerns, questions, and emotions in black and white gives you a clearer picture of your needs. Even a simple list of pros and cons can provide deeper insight into your desires \u2014 certainly more so than a jumble of thoughts knocking around in your head.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">6. Journaling deepens self-discovery<\/mark><\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Think of yourself as a puzzle: You get to discover a different piece or pattern every single day. Journaling provides a much-needed pause to help us reconnect to ourselves and rediscover who we are. When we write, we learn our preferences, pain points, fears, favorites, and dreams.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We are constantly evolving. Journaling helps us to listen, bear witness to these changes, and simply get to know ourselves a whole lot better.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>9 super simple tips to start<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you\u2019re completely new to journaling or returning after a long hiatus, try these tips for building a sustainable habit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Take a micro-step<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">At the start, try not to bite off more than you can chew. As Hoyt explains, \u201cmicro-steps are less likely to be rejected by the brain, whereas large sweeping changes can feel unsafe, and we may give up.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">She suggests setting a timer for just one or two minutes a day for your journaling session.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pick the simplest tools<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Since everyone is different, start with whatever method is easiest to incorporate into your routine, says Romanoff, like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>writing in a blank doc on your laptop<\/li>\n\n\n\n<li>using a note-taking app on your phone<\/li>\n\n\n\n<li>putting pen to paper<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Try free writing<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Start by taking several deep breaths, noticing your immediate surroundings, and writing whatever comes to mind, says&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.loricangilla.com\/\" target=\"_blank\">Lori L. Cangilla<\/a>, PhD, a Pittsburg-based psychologist, avid journal writer, and member of the International Association for Journal Writing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve drawn a blank, Cangilla notes, \u201cdescribe that experience until something else comes forward in your journaling.\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Let it all out<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Write whatever thoughts and feelings arise, without censoring yourself. \u201cIt\u2019s your journal, so you can be as petty, blunt, and honest as you wish,\u201d says Cangilla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To resist the temptation to edit, try writing as fast as possible, she adds.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Anchor your journaling<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you like structure, journal at the same time every day. For example, says Valentin, write your thoughts when you first wake up or process the day before bedtime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can also anchor your journaling to a well-established habit to make it more likely you\u2019ll stick with it. For example, journal:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>before or after a nightly prayer<\/li>\n\n\n\n<li>when you\u2019re in the car rider line<\/li>\n\n\n\n<li>during a commercial break on TV<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Connect the dots<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To sharpen your self-awareness, you can jot down your feelings around a specific situation, day to day. For example, you might simply write:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This is what happened today.<\/li>\n\n\n\n<li>I\u2019m experiencing these feelings about it.<\/li>\n\n\n\n<li>I\u2019m thinking these thoughts.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Avoid re-reading painful entries<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cangilla advises against revisiting the raw details of difficult situations. If you feel you aren\u2019t done with a situation, she says, you can refocus on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>what you\u2019re grateful for in the situation<\/li>\n\n\n\n<li>how you\u2019ll apply what you\u2019ve learned from it<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Explore a prompt<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prompts are a powerful way to get to know yourself better. They\u2019re also great when you aren\u2019t sure what to journal about.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try these ideas from&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/pinnacletreatment.com\/about-us\/our-team\/\" target=\"_blank\">Lori Ryland<\/a>, PhD, LP, a psychologist and chief clinical officer at Pinnacle Treatment Centers:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Write your favorite memories from childhood or your children\u2019s lives.<\/li>\n\n\n\n<li>Go out into nature, and write about the experience.<\/li>\n\n\n\n<li>Describe something you fear doing and why.<\/li>\n\n\n\n<li>Describe something you love doing and why.<\/li>\n\n\n\n<li>Describe yourself, including your personality and roles at work and home. Then describe yourself from the perspective of a close friend or family member.<\/li>\n\n\n\n<li>If you wake up tomorrow having everything you want, what does this look like? Where are you? Who are you with? What are you doing with your time?<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Switch shoes<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re journaling about a disagreement, try writing with empathy. Consider the other person\u2019s perspective and motives behind some of their actions, says Romanoff.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Putting yourself in their shoes may help you gain clarity on the situation, reduce resentment, and possibly even find a solution.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>The bottom line<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Journaling has a range of benefits. Just writing a few minutes a day may help you reduce stress, boost your well-being, and better understand your needs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Journaling provides a concrete method for learning who we are and identifying what we need.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To create a lasting journaling habit, start with several minutes \u2014 or more, depending on your preference. In your journal, you can explore something that\u2019s bothering you, write about the present moment, or play with a prompt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ultimately, the wonderful thing is that it\u2019s totally, completely up to you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Source: <a href=\"https:\/\/www.healthline.com\/health\/benefits-of-journaling#takeaway\">https:\/\/www.healthline.com\/health\/benefits-of-journaling#takeaway<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ou may be surprised to learn that one of your best wellness tools is actually a journal. Journaling offers an array of benefits \u2014 from easing stress to sparking self-discovery. \u201cJournaling is mindfulness in motion,\u201d says&nbsp;Lisann Valentin, a Shamanic life coach. It shines a spotlight on the invaluable things in your life that you might not always recognize. Here are six other wide-ranging benefits of putting pen to paper \u2014 or fingers to keypad \u2014 along with how to start [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[],"class_list":["post-4964","post","type-post","status-publish","format-standard","hentry","category-natural-remedies"],"_links":{"self":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4964","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4964"}],"version-history":[{"count":1,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4964\/revisions"}],"predecessor-version":[{"id":4966,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4964\/revisions\/4966"}],"wp:attachment":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}