Journaling has become a huge trend in the US, with an estimated $210 million spent on essentials, such as journals, notepads and pens in 2018.
Some see this rise as a response to people’s need to escape from the never-ending stream of digital content.
However journaling has so many incredible benefits for both your mental and physical health:
1: Makes You Happier
When life is getting you down and you need a little boost, journaling can make you feel happier.
A widely-referenced study by Dr. Martin E. P. Seligman, encouraged 411 respondents to complete a number of writing exercises.
These included writing about early memories, noting three good things in your life each day and reflecting back on a time you felt at your best.
Results showed that happiness levels were increased, and that beneficial effects were still seen one month after the test even for those that didn’t carry on journaling.
2: Increases Your Immunity
The Royal College of Psychiatrists published a paper in the Cambridge University Press, highlighting the emotional and physical benefits of expressive writing, such as journaling.
They evidenced a number of studies showing how journaling can improve your immunity.
HIV patients were encouraged to write about emotional topics, in one such piece of research in New Zealand.
Incredibly, the simple act over the course of six months led to an increase in their CD4+ lymphocyte cell counts, which help to improve immunity.
3: Reduces Symptoms of Anxiety
There are a number of journals created specifically for people who are looking for new ways to manage symptoms of anxiety.
And journaling is scientifically proven to help:
In 2018, a research study was carried out on 70 patients in Pennsylvania with elevated anxiety symptoms.
After just 12 weeks of journaling, respondents were shown to have decreased mental distress and improved overall wellbeing.
To get in to the habit of journaling, kikki.K’s My Daily Thoughts journal is a great place to start.
Take just a little time in the evening to reflect on what made you happy and things you’re grateful for, then set a goal for the following day.
4: Improves Your Physical Fitness
You see journaling as benefiting your mental health, but did you know a fitness journal can impact on your physical health, too?
Health and Wellness expert, Gabrielle Kassel, blogged about her own experience of journaling her workouts.
She noted a number of different benefits, including how it held her accountable, increased her flexibility and enabled her to get even more from her own body.
5: Helps Manage Chronic Pain
Living with chronic pain can be difficult, leading to angry or anxious feelings.
David Hanscom, M.D. recognizes the link between these emotions and chronic pain, and explains how journaling can help:
They are just chronic emotional circuits tied in with your pain… Writing down these thoughts creates an awareness of the source of your anxiety and frustration.
He goes on to describe how:
You now have a chance to choose a different response to a given stressor. As you continue to make more thoughtful, skillful choices, your brain will grow new neurons and form more functional connections.
6: Reduces Symptoms of Depression
If you’re struggling with depression, the simple act of writing in a daily journal has been shown to have many benefits for the condition.
Forty people with major depressive disorder participated in a study in 2013, to understand how expressive writing could help.
Each day for a month they wrote for 20 minutes in a journal, focusing on their thoughts and feelings around an emotional event in their life.
Significant decreases in depression scores were seen, with researchers drawing the conclusion that it should be considered as a complementary therapy for the condition.
7: Improves Memory
However journaling also works!
Rather than working directly on your ability to remember, journaling helps to reduce some of the things that interrupt our working memory capacity.
The Department of Psychology at the North Carolina State University, showed that seven weeks of regular journaling led to a reduction in avoidant thinking and intrusive thoughts.
By journaling-away their anxious feelings, participants were able to free up their working memory capacity.
8: Helps with the Grief Process
Researchers in Norway found that journal writing could be a valuable tool in the grief process, helping the bereaved make sense and come to terms with their loss.
Their study encouraged writing in groups as well as at home each day. Journal prompts included, writing a letter to the person you lost, and writing about an event or moment you have experienced that was important in your life with the person who has passed away.
One barrier they identified was that it was hard for people to know where to start, and that journal prompts could be useful.
Angel Catcher is a thoughtful grief journal, that many have chosen as a tool to help them both cope with their loss and remember their loved ones.
Gentle prompts give you a starting point to express your own thoughts and record treasured memories.
9: Reduces Stress
Harvard Medical School compiled a number of studies to show how writing about your emotions, can help you cope with stress.
One set of findings they focused on in particular, looked at 77 gay male college students coping with stress related to their sexuality.
Stressful feelings were shown to be reduced, particular for those who had lower levels of support from friends and family.
10: Helps with Recovery from Trauma
While Harvard Medical School were looking at the impact of journaling on stress, they also studied the evidence on how it can help people deal with trauma.
A project at the University of Texas was highlighted:
It concentrated on 46 college students, who were asked to write about traumatic life events for 15 minutes on four consecutive days.
Results from this group were compared to another group, who were simply asked to write about superficial topics.
Amazingly, those who wrote about traumatic events were less likely to use medication and visited the campus health centre less often, compared to the other group.
11: Improves Your Sleep
If you’re struggling to sleep, there are a number of things that are proven to help.
Journaling is one of them:
Journaling for just 15 minutes at nighttime not only helped to improve their sleep, but was also shown to reduce worry.
12: Reduces Inflammation
One of the most amazing benefits of journaling has to be the way in which it has been to shown to help reduce inflammation.
Research in 2017, looked at gratitude journaling in particular, and focused on patients with asymptomatic heart failure.
Following eight weeks of the daily practice, inflammation, which is a key maker in the development of heart failure, was reduced.
It was a small sample, with large-scale studies suggested for the future, however it did suggest journaling could have a place in the treatment of heart failure patients.
13: Benefits Women Diagnosed with Breast Cancer
In 2005, a paper was published titled ‘The Effects of Journaling for Women with Newly Diagnosed Breast Cancer’.
43 women who had been recently diagnosed with breast cancer, took part in a 12-week support group trial.
As part of the trial, respondents were asked to write about their own feelings, and the emotions of those around them, following their diagnosis.
Improvements in both depression and anxiety scores were seen, leading researchers to suggest that journaling should be recommended to women coping with a new diagnosis.
14: Helps Parents with Technology-Dependent Children
Parents with technology-dependent children, particularly mothers, are at a higher risk of developing clinical depression.
Studies have shown how journaling can help:
In 2016, 22 mothers with children supported by medical technology, were asked to write one or two pages about their feelings in a journal. They committed to doing this every day for four weeks.
Results showed it reduced depression scores and also decreased stress among the mothers tested.
15: Increases Productivity
With so many tempting ways to procrastinate, it can be difficult to keep your productivity on track.
Robert Lazarsfeld, Professor of Mathematics at Stony Brook University describes how writing in a journal can have a stimulative effect while working.
Lazarsfeld explains, that even when the journal is for your eyes only, it encourages you to reflect on your work which inspires new associated ideas, meaning you’re less likely to be distracted.
Take a look at The Morning Sidekick Journal, which has simple content to help encourage healthy routines and improve your productivity.
16: Encourages Digital Detox
Though there are a number of journaling apps you can choose, such as Day One journal, paper journaling can be a good way to switch off from your technology for a little while each day.
Constant notifications and endless content can be overwhelming, so writing in a paper journal offers a welcome escape.
17: Great Form of Self-Care
There is so much talk these days about the importance of self-care.
By committing to a daily journal, you’re dedicating time to yourself each day, allowing space for thinking and reflection, and encouraging mindful behaviors.
18: Low Cost or Free!
Of course there are tons of journals on the market that you can buy, with some starting at just $5.
However to start journaling you don’t need to buy a dedicated book. You can pick up any notebook you have lying around to get started.
You can use Google to find starting points, or try searching for journal prompts on Pinterest if you want some ideas to inspire your writing.
19: No Physical Exertion
If you’re restricted because of pain or physical limitations, you can still enjoy the many health benefits of regular journaling.
20: Inspires Creativity
Journaling can really spark creativity, even for those as young as two years old!
The International Journal of Early Childhood Environmental Education, focused on children aged between two and six years old in a 2014 project.
It showed that nature journaling in these early years can really help to develop ideas and ‘spark wonder’ when it came to ecological literacy.
So, if you’re shopping for a journal to inspire your creativity, there are lots to choose from, including 365 Days of Creativity, which offers a different fun activity to do each day.
21: Encourages Gratitude
The Greater Good Science Center at University of California, Berkeley published a paper on the science of gratitude.
They highlighted all the different benefits expressing gratitude can have on your health, including improved mood, better sleep and even the way it can make us more kind and helpful.
Ready to get started?
Take a look at our collection of the best gratitude journals and you’re on your way to expressing gratitude every day!