The article is developed in partnership with BetterHelp.

The practice of journaling and keeping a diary might seem like a distant memory from your teenage years. But – the therapeutic benefits of pouring your thoughts out on paper remain as relevant as ever.  

The profound impact of journaling on emotional wellness is well documented – but can this age-old practice truly make us happier? 

Let’s find out.

What is Journaling?

The concept of journaling is actually quite simple. It entails writing down your thoughts and feelings in an attempt to better understand them. 

The mere act of journaling represents an outlet for expressing difficult thoughts and emotions, and keeping a record of them can help you identify negative or harmful patterns over time.

Mental Health Benefits Associated with Journaling

Often as we navigate the complexities of adulthood, stress, anxiety, and depression can become unwelcome companions. However, the practice of journaling has emerged as a powerful tool to manage overwhelming emotions, offering a unique avenue for self-expression. 

By putting pen to paper, you can gain better control of your emotions and potentially experience an improvement in your mental health.

The practice of journaling has been shown to help manage anxiety, reduce stress, and provide a coping mechanism for depression. Journaling empowers individuals in several ways, by helping with the following:

• Prioritizing problems, fears, and concerns
• Tracking symptoms to identify and control triggers 
• Engaging in positive self-talk and identifying negative thoughts and behaviors

Plus – journaling complements a holistic approach to mental well-being. When integrated into a healthy lifestyle, including daily relaxation, meditation, a balanced diet, regular exercise, and adequate sleep, journaling becomes a powerful ally in managing stress and anxiety.

Many respected therapists, including those from the online therapy platform BetterHelp, have begun to incorporate journaling into their therapeutic practice. 

What Science Says

Scientific studies support the positive impact of journaling on mental well-being. In fact, a 2018 study published in the Journal of Medical Internet Research Mental Health demonstrated that positive-affect journaling reduced feelings of anxiety, depression, and general distress after just one month. 

Another study published in the journal Innovation in Aging found that expressive writing and gratitude writing increased feelings of resilience and optimism – and even improved physical health.

How to Get Started

There’s no one right way to engage in journaling – it looks a bit different for everyone. But If you’re ready to embark on a journey toward greater happiness through journaling, you might try one or more of the following approaches:

• Capture Joy: Simply jot down things that made you happy during the day. This practice trains your mind to focus on positive aspects.
• Express Gratitude: Acknowledge and record things you’re thankful for. This cultivates a positive mindset as you actively seek reasons for gratitude.
• Address Challenges: Write about things that bothered you, but don’t stop there. Propose ways to manage those situations effectively, enhancing your problem-solving skills and boosting happiness.
• Set Intentions: Clearly define why you’re journaling and set a timer to write continuously about your deepest thoughts and emotions. This focused approach helps streamline the process.
• Prompt Yourself: Use daily questions as prompts. Reflect on what’s going well, what’s causing discomfort or opportunities for growth, or a keyword mantra for the day. The aim is to start writing and see where it leads you.

Above all, try to write something every day – this will help you establish the practice as a habit over time.

The key takeaway – in a world where stress and anxiety are commonplace, the simple act of journaling emerges as a beacon of hope for better emotional wellness and happiness. Whether you’re a seasoned journal keeper or considering getting started, the path to a happier, healthier you might just be a few journal entries away.