Journaling Tips to Improve Mental Health


Journaling Tips to Improve Mental Health

Journaling your feelings and thoughts, both negative and positive, can positively change your brain to increase feelings of happiness and peace.

It allows your brain to stop the release of stress hormones, and they begin to produce calming hormones instead.

Writing down feelings, experiences, and thoughts from the day can have a massive positive effect on mood.

A study published through the Journal of Medical Internet Research Mental Health discovered positive-affect journaling (PAJ) drastically decreased feelings of depression, anxiety, and general distress after only one month.

A study published in 2018 through the journal of Innovation in Aging found that writing, more precisely—gratitude and expressive writing—significantly increased feelings of optimism and resilience and improved physical health.

Researchers found other journaling benefits include improved overall health and immune system functioning, overcoming adversity, better adjustment to life transitions, and people functioning better as a whole.

Journaling Tips for Better Health
Write Out What it is You are Grateful For

Writing out what you are grateful for allows you to focus on the positive things in your life.

Writing a daily gratitude journal might contain two or three, or however many you feel like doing, specifics like actions, items, experiences, family, and friends that you are grateful for.

The more you write about what you’re grateful for, you will start to find things to be grateful for throughout the day.

Write Down Things That Made You Happy

If you never have and want to start journaling but have no idea how anything goes.

Start by writing out good things that happened to you and what had given you positive feelings.

If your goal is to feel happier, it might help you write down a couple of things that made you feel happy that day.

Doing a daily journal of what makes you happy will train the brain to look for those situations throughout the day.

If You’re Not Sure—Set Intentions—and a Timer

If your mind cannot catch something to write through a sea of words in your imagination, consider precisely what it is you’re trying to accomplish—what is the point of you journaling in the first place?

When you set an intention, it lets you better settle into the process with less stress. After the intention is set—select a timer.

Write uninterrupted [for 10 to 20 minutes] seek out your deepest thoughts and emotions about something in your life: family, work, money, social life, uncertainty, and health.

Write Down Things That Upset You

Another good idea is to write down a couple of things that made you upset or stuff you found to be troublesome during the day.

Although, if you choose to try this technique, there is an essential second step to consider.

Instead of just stating worries and problems, write things next to the concerns, jot down ways to better manage those circumstances more effectively.




Dean Mathers

Editor and Chief of Mind Debris Magazine

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