“Journaling is like whispering to one’s self and listening at the same time.” — Mina Murray, character from Bram Stoker’s Dracula
I discovered the power of journaling at a young age, always keeping a journal or diary with me (remember those with the locks that were super easy to pick?). While I didn’t fully understand the benefits at the time, I noticed that my journal was often my best companion.
It allowed me to put in my deepest thoughts and declare my love for my crushes. I journaled about disappointments about grades, projects, and friends and the joys of my crush smiling at me.
I would analyze the behavior and actions of not only people around me but myself. It helped me reflect and organize my thoughts.
My diary was a treasure trove of ideas, plans, dreams, disappointments, self-reflections and heartache. It was a place where I was able to show the truest expression of myself.
Turns out my childhood habit has some wonderful benefits which include both emotional and physical health:
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Improve emotional health: Documenting your authentic thoughts and feelings without judgment can help reduce stress, decrease anxiety or depression, and improve your overall emotional health.
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Increase self-awareness: By journaling, you can become more reflective on your actions, thoughts, and behaviors, which can help you identify areas of your life where you may be struggling and develop strategies to overcome challenges.
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Promote better sleep: Participating in a “brain dump” practice before bed, where you take out your journal and write without filters, can help reduce stress and clear your mind before sleeping. No more racing thoughts keeping you up.
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Aid in weight loss and blood sugar control: By noting how you feel, especially after a meal, you can identify patterns and see if certain foods trigger you to overeat or not feel well.
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Improve overall health journey: Some studies have shown that journaling may reduce blood pressure and even improve your immunity.
Don’t know where to start? Here are some tips to get started:
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Set aside at least 5-10 minutes, 5-7 days a week to write. You can choose a time that works best for you, but I prefer evenings as it helps me sleep better.
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Use journal prompts if you’re struggling with what to write. I prefer to just write about my day and what is exactly on my mind.
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If you’re worried about someone reading your unfiltered thoughts, you can shred or even burn (carefully and safely!) your entries to ensure that you feel comfortable being your authentic self.
Journaling has given me invaluable insights into my own thoughts, behaviors, and actions, and has been a safe space to reflect on my emotions. Now that I know the health benefits, it has become one of my most important wellness tools.