In this article I want to show you how keeping a journal can be a very powerful way to improve your mental and emotional wellbeing. I started journaling when I was a maths student and tried to cope with feeling overwhelmed. Keeping a journal helped me to reach my academic goals. I graduated from the university with honors. Since then I used that approach and experimented a lot. So let's look at some of the most significant benefits of journaling that I experienced, and you can do too.
1. Reducing stress
As I mentioned, I was a maths student. Faculty of applied mathematics, STEM subjects, thick notes. A lot of stress, especially before and during exams. I did a short research and discovered a very interesting approach – journaling. Decades ago it was not so widespread.
One of the most effective techniques to reduce stress and cope anxiety is to put your thoughts and feelings down in writing. First of all, it brings literally a cathartic release. Secondly, it can also help you to sort through complex emotions. And gain a better understanding of what's bothering you. By putting pen to paper or fingers to keyboard, you can create a safe space to explore your innermost thoughts and feelings. This way you'll get a deeper sense of self-awareness and emotional growth.
2. Boosting creativity and developing problem-solving skills
We all have interesting and complex problems to solve. And this is another area where keeping a journal can help you. In addition to its therapeutic benefits, journaling can also serve as a tool to stimulate your creativity. It provides a space to explore new ideas and perspectives. For me it has been a fun way to brainstorm ideas. Especially for programming and managing projects.
By allowing yourself the freedom to write without inhibition, you can generate new insights and solutions to problems you may be facing. Through regular journaling, you may find yourself unlocking a new level of creativity that you never knew existed. So, grab a pen and paper (or keyboard) and let your imagination run wild!
3. Improving memory
It is true that one of the powerful benefits of journaling is a positive impact on memory retention. One way it works is by helping organize thoughts and experiences. When you take the time to write down your thoughts and experiences, you are better able to process and make sense of them. This cognitive process can help you to better remember these details at a later time.
Keeping lecture notes is itself a kind of journaling. And I had observed for several years the same thing. Results of those who wrote lecture notes differed from those who just read them.
Additionally, the act of physically writing something down is important. It can help to solidify the memory in your mind. So not only can journaling help you to remember things at the moment, but it can also aid in long-term memory retention.
4. Achieving goals
Keeping a journal can be an incredibly helpful tool in your pursuit of achieving your goals. And even significantly increasing the chances of reaching your goals, according to one research up to 42%. How?
By consistently tracking your progress and reflecting on your successes and setbacks, you can gain a better understanding of what works for you and what doesn't. This self-awareness can help you stay motivated and make adjustments as needed to continue making progress towards your goals.
Additionally, journaling can provide a sense of accountability and structure to your journey. And I believe it was really influential in achieving my Master's degree. It helped to stay focused and committed to my aspirations. It worked in my student years, and it worked with many different projects later.
So if you take only one thing I've written in this article, remember this:
If you want to get a powerful accountability tool for reaching your goals, incorporate journaling into your goal-setting process.
5. Boosting self-confidence
Did you know? Journaling can be an incredibly empowering tool for personal growth and development.
First, it serves as a way to celebrate your successes and track your progress towards your goals. Second, keeping a diary can also help you to cultivate a deeper sense of self-awareness and understanding.
One of the simplest formats that I used personally at the beginning was a success journal. I just wrote my daily wins, 3 or more each day. Have you tried?
By taking the time to reflect on your accomplishments and recognize your strengths, you can build greater self-confidence and self-esteem. Such reflection brings valuable insights into your own thought processes and behaviors. Whether you're just starting out on your personal journey or looking to deepen your existing practices, journaling can be an effective way to enhance your overall well-being and create lasting positive change.
6. Enhancing self-awareness
From time to time, each of us stands on the threshold of major change. For example, it may be a career change or choosing of a first job, or seeking new relationships. Or the need to reach the next level of self-actualization.
In such moments one effective way to gain a deeper understanding of oneself is by putting your experiences into writing and taking the time to reflect on your thoughts and feelings. Engaging in this practice can provide you with valuable insights into your behavior and help you recognize any patterns that may be holding you back. By shining a light on these patterns, you can begin to make positive changes in your life. And that will lead you to personal growth and development.
Such reflection on paper was incredibly helpful in my transition from IT project management to sharing my knowledge and training people.
7. Improving physical health
Have you ever experienced a burnout? After finishing a year long demanding project, my productivity and energy were so low. I felt helpless, cynical, and hopeless. I didn't want to see anyone. Only beauty of nature and long walks were my friends for a while. Keeping a diary at that period was like a lifeline for me.
But there's no need to feel so extreme to experience the benefits of journaling for both physical and mental health.
In addition to promoting better sleep and improving immune function, journaling has been shown to reduce symptoms of chronic illness. Moreover, research has indicated that writing about stressful experiences may even improve wound healing and lower inflammation. By putting your thoughts and emotions onto paper, you may be able to better process and cope with difficult situations, leading to a greater sense of well-being.
Are you ready to utilize the benefits of journaling?
As you can see, journaling can be an incredibly valuable practice for anyone looking to improve their mental health, creativity, and self-awareness. I would even say “a life-changing habit”, based on my experience.
And you don't need to do it perfectly or work hard. If you want to see the positive benefits of journaling, just 10–15 minutes per day is enough. Now you know how much you can gain from this mindful practice, right? So it's time to give it a try. Take your notebook and start writing to see the benefits for yourself!