The idea of ‘to know thyself’ through self-examination and self-knowledge is one attributed to the Greek philosopher Socrates, but has been explored by many of the great thinkers and spiritual traditions throughout time.
Being aware of our own triggers, thoughts, feelings, sensations, urges and behaviours is foundational to emotional regulation and emotional wellbeing.
Journaling is not a substitute for professional mental health treatment. However many people find journaling to be a helpful complement to therapy and self-care practices. Journaling can be one tool with many potential benefits supported by research which include:
- Emotional expression and regulation: Journaling provides a safe and private space for individuals to express their thoughts, feelings, and emotions. Research suggests that this process can help people gain insight into their emotions, reduce emotional distress, and enhance emotional regulation skills.
- Stress reduction: Several studies have shown that expressive writing, such as journaling, can lead to a reduction in stress levels. By writing about stressful experiences, individuals may find a sense of relief, experience increased self-awareness, and improve their ability to cope with challenging situations.
- Cognitive processing and problem-solving: Writing in a journal encourages individuals to reflect on their experiences and engage in cognitive processing. This process can promote problem-solving skills, enhance self-reflection, and provide clarity on complex issues or concerns.
- Increased self-esteem and self-confidence: Journaling can contribute to the development of self-esteem and self-confidence. Through self-reflection and self-expression, individuals may gain a better understanding of their strengths, values, and achievements, leading to increased self-assurance.
- Improved mood and well-being: Engaging in regular journaling has been associated with improved mood and overall psychological well-being. Writing about positive experiences, gratitude, and positive affirmations can help individuals focus on the positive aspects of their lives, fostering a more optimistic outlook.
- Enhanced self-awareness and self-discovery: Journaling offers an opportunity for self-exploration, self-discovery, and self-awareness. By consistently reflecting on one’s thoughts and experiences, individuals may gain deeper insights into their beliefs, values, and personal growth, leading to increased self-awareness.
Some commonly cited studies on the positive effects of journaling on mental health appear here:
- Pennebaker, J. W., & Beall, S. K. (1986). Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology, 95(3), 274-281. This seminal study explored the effects of expressive writing on physical and mental health. Participants who engaged in expressive writing about a traumatic event experienced improvements in both physical and psychological well-being.
- Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346. This review article examines various studies on expressive writing, demonstrating its positive effects on emotional and physical health outcomes. It highlights improvements in mood, reduction in depressive symptoms, and enhanced immune system functioning.
- Frattaroli, J. (2006). Experimental disclosure and its moderators: A meta-analysis. Psychological Bulletin, 132(6), 823-865. This meta-analysis examined the effects of expressive writing interventions on various health outcomes. The study found that expressive writing was associated with significant improvements in psychological well-being and physical health across a range of populations and contexts.
- Ullrich, P. M., & Lutgendorf, S. K. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24(3), 244-250. This study investigated the effects of journaling on stress and health outcomes. The findings suggested that expressive writing facilitated cognitive processing and emotional expression, leading to reduced distress and improved physical health indicators.
If you’d like to try journaling, there are many different approaches. Here is one approach:
- Identify and name your emotions and feelings (clearly and simply). If there is more than 1 emotion, try dealing with just 1 at a time. Ask yourself: What exactly am I feeling right now? Where is this feeling located in my body?
- Identify the trigger if possible. What might have led me to feel this way?
- Increase your understanding of the emotion if possible. Why would I feel this way in this situation? Does it remind me of some other situation or feelings? What are my fears?
- Is there anything that could help me right now? What is a healthy coping response to how I’m feeling?
- Remind your -self that emotions are like waves – they come and go. All emotions will subside in intensity and eventually go with time.
- Prepare for next time. What helped me deal with this emotion or situation? Make a note of what you will try to do next time.
This is not intended as advice or a substitute for professional mental health care. Please don’t hesitate to reach out to us if you would like some help. To enquire about an appointment at Moving Forward Clinical Psychologists, please complete our Online Contact Form, and a member of our team will be in touch shortly. Alternatively, please call us on 1300 133 013. Our experienced Clinical Psychologists are located in Terrigal (10 minutes from Erina) on the beautiful NSW Central Coast. We are also available Australia wide, via Telehealth.