I was first introduced to the benefits of journaling when I decided to refresh my Pet Bereavement Counsellor training. This time around, the training was more holistic and included therapies such as mindfulness, breathing exercises and journaling, which are now universally accepted and applied across helping modalities.
Studies (Sohal et al, 2022) show that time spent journaling about our strongest thoughts and emotions can lead to a reduction in the sick days we take.
Further research (Lam et al, 2018) (Baikie and Wilhelm, 2005) suggests that journaling can help us to accept, rather than challenge, our experiences, leading to fewer negative emotions in response.
So what exactly is journaling?
Journaling is the practice of recording your thoughts, feelings, emotions and reactions; this provides a way of processing, and reflecting on, events. It can provide a track record of how you are processing a particular personal event emotionally or physically, which can be especially useful at a later date, when you can look back and see how you have progressed. Gratitude journaling is a way of engaging positivity by recording what has been good, or has worked well.
Practically any event or experience or emotional journey can be journaled; this is your private space for observations, letting out emotions and charting your journey.
Here are some of the benefits of journaling
- Physical, cognitive and emotional benefits of journaling include improved mood, lowered blood pressure, improved liver and lung function and fewer depressive symptoms
- Journaling can be beneficial for individuals suffering from anxiety as it encourages acceptance of negative emotions, and a more helpful emotional response to stress
- Gratitude journaling can reduce symptoms of depression. It can also release feel-good chemicals such as dopamine and serotonin
- Journaling can reduce the impact of stressful events. Studies have shown that journaling thoughts and emotions relating to stressful events is linked to a reduction in mental distress
- Journaling can help us to view a stressful situation objectively; we are viewing the situation rather than being inside it
- Research (Sohal et al, 2022) suggests that journaling can help with the emotional trauma associated with PTSD
It can be quite a challenge to start expressing, and recording, our innermost thoughts – but many people find it cathartic to release their pent-up emotions. Journaling can be done electronically, or on the phone, but, for optimal benefit, I would suggest buying a specific journal for your journey…one you like the look of, or which has a pleasant sensory feel. Set aside a specific pen, and maybe put the kettle on first, so that you create a positive ritual.
The Brain Response during Journaling
During journaling the pre-frontal cortex (the rational part of our brain that looks at issues objectively) activates while, simultaneously, the amygdala (that part of our limbic system that is responsible for the “fight/flight/freeze” stress response to issues) is calmed. This ties in beautifully with Solution-focused Hypnotherapy; I will work collaboratively with my Client to engage positivity, and to resolve negative emotions and move forwards.
If you would like to find out how Solution-focused Hypnotherapy can help you to move forwards, just get in touch to book a free initial consultation.
www.backontrackhypnotherapy.co.uk
Resource Reference
Sutton, J, Ph.D, (14 May 2018), 5 Benefits of Journaling for Mental Health, available at: https://www.positivepsychology.com/journaling