Center for the Advancement of Well-Being

Thriving Together Series: The Mental Health Benefits of Journaling

Thriving Together Series

 

By: Heba Saleh, founder and CEO of Key of Life Ventures; writer, entrepreneur, and educator; Mason alumna with an M.A. in English with a concentration in Cultural Studies

“In the journal, I do not just express myself more openly than I could to any person; I create myself.” – Susan Sontag

Journaling has emerged as a powerful tool for improving mental health. This simple practice offers significant well-being benefits – from reducing stress and anxiety to strengthening self-awareness and emotional resilience. Not only that, but journaling is easily accessible and can be quite enjoyable. Here’s a look at the mental health benefits of journaling, and how you can start a habit of journaling for well-being.

The Science Behind Journaling

Journaling has been extensively studied for its mental health benefits. Studies suggest that journaling can greatly alleviate stress, anxiety, and depression by offering a secure space for emotional expression and for processing experiences.

A research study of 70 adults with elevated anxiety showed that journaling for only 12 weeks was an “effective intervention for mitigating mental distress, increasing well-being, and enhancing physical functioning.” Another study revealed that depression symptoms were alleviated after following a 20-minute expressive writing protocol for three consecutive days, with benefits persisting at the 4-week follow-up.

A Huberman Lab podcast episode highlights this science-supported journaling protocol, noting that more than 200 published scientific articles document the impressive impact of expressive writing in helping people to permanently shift their mindsets regarding traumatic events and to alleviate long-standing physical ailments associated with these traumas. One study found that 76 percent of adults who journaled about their thoughts and feelings for 20 minutes a day over three consecutive days, two weeks before undergoing a biopsy, were fully healed within 11 days. In contrast, only 42 percent of those who did not journal recovered as quickly. This should inspire more research into the impact of journaling on pain management and healing!

Journaling and the Growth Mindset 

The simple act of writing can transform a chaotic mind into a well-organized one, leading to sharper mental clarity and more effective emotional management. Journaling boosts working memory and cognitive skills by encouraging deep introspection, thereby fostering a richer understanding of personal experiences. When practiced regularly, it instills a sense of control and self-awareness. This bolsters mental health and resilience – key ingredients for overall well-being.

Some approaches to journaling are closely linked to the growth mindset, a concept developed by Stanford psychologist Carol Dweck. As explained in her acclaimed book Mindset, the growth mindset is the belief that abilities, intelligence, and other personal traits can be cultivated through dedication and hard work. Studies show that journaling supports self-reflection and goal-setting, both essential elements of a growth mindset.

By consistently documenting thoughts and experiences, people can recognize patterns, confront limiting beliefs, and set motivating goals. This practice enhances cognitive functions and emotional regulation, but it also provides a structured way to monitor progress and celebrate achievements. This synergy with growth mindset principles helps people to adopt a more positive and proactive approach to personal and professional challenges.

Different Ways to Journal

There is no one-size-fits-all journaling style. Different journaling techniques offer unique benefits and challenges. Here are some to consider:

  • Free writing will allow you to unpack confusion, embrace self-acceptance, and release suppressed emotions. However, it can sometimes turn into an unstructured ramble. You may find solace in free writing when you use it to express your thoughts without judgment, and it may help you to process your emotions.
  • Morning pages are three pages of long-hand, stream-of-consciousness writing, done first thing in the morning. This technique harnesses morning creativity, helps prioritize tasks in the day, and reduces procrastination. But it requires a morning routine, which can be tough for night owls. If you’re a morning person, you may discover that the morning pages practice keeps you focused and organized throughout the day.
  • Gratitude journaling enhances positivity, improves mood, and fosters a sense of thankfulness for each day. However, it may feel repetitive over time. You can use gratitude journaling to shift your focus from your daily stressors to the positive aspects of your life.
  • Bullet journaling excels at organizing tasks, tracking habits, and setting goals. But it can be time-consuming and demands consistency. You may find that bullet journaling helps you effectively manage your business tasks and personal goals.
  • Lastly, expressive writing helps process trauma, reduces symptoms of PTSD, and promotes emotional healing. However, it can be emotionally intense and might require professional guidance. If you’re a trauma survivor, you may find encouragement and healing through expressive writing.

Discover the Power of Journaling with Heba Saleh’s Eight Moments

Personally, I have been journaling on and off for decades. After experiencing a particularly challenging postpartum period, I turned to yoga, journaling, and mindfulness, complementing my long-standing commitment to healthy living and nutritious cooking. I have always understood the unique power of writing to release emotions and open pathways in the mind and heart.

For my 300-hour yoga teacher training capstone project at Corepower Yoga, I decided to explore the impact of journaling on mindset. My research revealed two key insights: a high demand for journals with insightful prompts, and the effectiveness of journaling through the lens of a “growth mindset” while tracking progress on SMART goals. Drawing from extensive reviews of existing journals and scientific literature on emotional release through writing, I wrote my book, Eight Moments: A Mindset Journal for Growth, Daily Joy, and Healing, published in 2024.

This journal guides people through seasonal goal-setting, progress tracking, and mindfulness practices, all based on the new “Mindset Tree” concept. This concept nurtures eight essential traits: resilience, simplicity, mindfulness, consistency, authenticity, flexibility, accountability, and gratitude. You can learn more about my insights and the Eight Moments journal in this video.

Tips for Starting and Maintaining a Journaling Habit

Starting and maintaining a journaling habit can be challenging, but with the right approach, it becomes much easier. One of my most popular workshops focuses on SMART Goal-Setting, a concept also discussed in the Future section of the Eight Moments journal. Applying these principles to journaling can significantly increase your chances of success. Your journaling goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. Before you even put pen to paper, it’s crucial to create a plan that aligns with your needs and vision for your life. For example, you might set a goal like, “I will journal using mindset prompts in bullet format every morning from 6:45 a.m. to 7 a.m. Before bed, I will fill out the Health Tracker to monitor my progress.”

Once you have your SMART goal in place, here are a few additional tips to help you get started:

  1. Prioritize convenience: Keep your journal and a pen in a consistent, easily accessible spot in your home to make journaling a seamless part of your routine.
  2. Set a routine: Dedicate a specific time each day for journaling, whether it’s in the morning, during lunch, or before bed.
  3. Start small: Begin with short entries – just a few lines or bullet points – and gradually increase the length as you become more comfortable.
  4. Use prompts: Utilize journaling prompts to inspire your writing and keep you motivated.
  5. Join a group: Consider joining a journaling group for accountability and support.

Just like the hardest part of going to an exercise class is often just “showing up,” the hardest part of journaling is writing the first word. Advice to start includes writing just one “sentence stem” which can give instant gratification once you complete the sentence; doing a five-minute timed writing sprint; or writing only one word and coming up with short sentences or phrases for each letter of that word. By following these tips and setting clear, achievable goals, you’ll find it much easier to start and maintain a rewarding journaling habit.

Conclusion

Journaling is an incredibly powerful tool for enhancing mental health and overall well-being. Whether you opt for free writing, morning pages, gratitude journaling, bullet journaling, or expressive writing, the key is to find a method that truly resonates with you. Embrace this opportunity to unlock your potential and nurture your inner growth.

Additional Resources

Write one of these Thriving Together Series features! We’re looking for contributions on all topics related to well-being. Read other Thriving Together Series articles here and contact us at cwb@gmu.edu for guidelines. Thank you for helping our Mason community thrive together online!