Hiy guys today I gonna share imformation about How Journaling Can help you, sounds like strange and impposibel. But I am gonna share what I found on Some Articls about benefit of Journaling
Lets get started
“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.”– Robin S. Sharma
When you were a teenager, you might have kept a diary hidden beneath your mattress. It became your confidant and a place to confess your struggles and fears without judgment or punishment. It probably felt good to get all of those thoughts and emotions out of your head and down on paper. The world seemed clearer.
Although you may have ditched the diary once you reached adulthood, the concept and its benefits still apply. Now it’s called journaling. It’s simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can help you gain control of your emotions and improve your mental health.
The Scientific Research on Journal/Writing Therapy
There is a ton of evidence out there on the outcomes of journal writing therapy, and overall this evidence points to its effectiveness in helping people identify and accept their emotions, manage their stress, and ease the symptoms of mental illness.
It has even been shown to impact physical well-being; avid journal writer and journalist Michael Grothaus notes that there are studies suggesting journaling can strengthen the immune system, drop blood pressure, help you sleep better, and generally keep you healthier (2015).
There are also other, more specific benefits for people struggling with a wide range of issues.
Can Journaling Help Manage Depression?
Yes! Journaling has been shown to be effective in helping people manage their depressive symptoms. Journaling is no substitute for professional guidance when the depression is particularly severe, but it can complement other forms of treatment or act as a stand-alone symptom management tool for those with mild depression.
Here’s just a sampling of the evidence for journaling’s effectiveness in managing depression:
Expressive writing can reduce symptoms of depression in women who are struggling with the aftermath of intimate partner violence (Koopman, Ismailji, Holmes, Classen, Palesh, & Wales, 2005).
Writing in a journal may also be as effective as cognitive behavioral therapy (CBT) for reducing symptoms of depression in high-risk adolescents (Stice, Burton, Bearman, & Rohde, 2006).
Expressive journaling may not reduce the frequency of intrusive thoughts in depressed individuals, but it moderates their impact on depressive symptoms, leading to a reduction in symptoms (Lepore, 1997).
Journaling can help college students who are vulnerable to depression reduce their brooding and rumination, two contributing factors of depressive symptoms (Gortner, Rude, & Pennebacker, 2006).
In general, people diagnosed with Major Depressive Disorder reported significantly lower depression scores after three days of expressive writing, 20 minutes per day (Krpan, Kross, Berman, Deldin, Askren, & Jonides, 2013).
Overall, the benefits of journaling and expressive writing for those suffering from depression are pretty clear: it gives them the opportunity to release pent-up negative emotions, keeps them in a more positive frame of mind, and helps them build a buffer between their negative thoughts and their sense of well-being.
11 Benefits of Journaling for Anxiety
Journaling can also help people suffering from anxiety disorders. Like depression, the positive outcomes are well-documented for this purpose. In fact, compared to many other aims when journaling, it is extremely well-suited to helping you deal with anxiety.
Why is it so beneficial for anxiety?
According to psychologist Barbara Markway,
“There’s simply no better way to learn about your thought processes than to write them down.”
She notes that to address our problematic thought patterns, we first have to actually know what they are! Journaling is instrumental in helping us identify our negative automatic self-talk and get to the root of our anxiety.
Writing in a journal can positively impact your anxiety through:
- Calming and clearing your mind.
- Releasing pent-up feelings and everyday stress.
- Letting go of negative thoughts.
- Exploring your experiences with anxiety.
- Writing about your struggles and your successes.
- Enhancing your self-awareness and teaching you about your triggers.
- Track your progress as you undergo treatment (Star, 2018).
Through mechanisms like those listed above, journaling has been shown to:
Reduce anxiety in patients with multiple sclerosis (Hasanzadeh, Khoshknab, & Norozi, 2012).
Reduce physical symptoms, health problems, and anxiety in women (LaClaire, 2008).
Help students manage their stress and anxiety and improve their engagement and enhance meaning found in the classroom (Flinchbaugh, Moore, Chang, & May, 2012).
Okay, you know what is benefit of journal but you absokutlly ask to your self how and waht is effective of journal
How to journal
Try these tips to help you get started with journaling:
Try to write every day. To encourage yourself to write in your journal regularly, set aside a few minutes every day.
Make it easy. Keep a pen and paper handy at all times so that when you want to jot down your thoughts, you can. You can also keep a journal in a computer file.
Write whatever feels right. Your journal doesn’t need to follow any particular structure. It’s your own private arena to discuss whatever you want. Let the words flow freely without worrying about spelling mistakes or what other people might think.
Use your journal as you see fit. You don’t have to share your journal with anyone. If you do want to share some of your thoughts with trusted friends and loved ones but don’t want to talk about them out loud, you could show them parts of your journal.
Keeping a journal helps you establish order when your world feels like it’s in chaos. It helps you get to know yourself by revealing your innermost fears, thoughts, and feelings. Look at your writing time as personal relaxation time, a time when you de-stress and wind down. Write in a place that’s relaxing and soothing—maybe with a cup of tea. Look forward to your journaling time, and know that you’re doing something good for your mind and body.
What is Effective Journaling?
Effective journaling is a journaling practice that helps you meet your goals or improves your quality of life. This can look different for each and every person, and the outcomes can vary widely, but they are almost always very positive.
Journaling can be effective for many different reasons and help you reach a wide range of goals. It can help you clear your head, make important connections between thoughts, feelings, and behaviors, and even buffer or reduce the effects of mental illness!
I dare say that journaling is one of the most important things to do in your life. If done effectively, it will change everything in your life for the better.
- You’ll become the person you want to be.
- You’ll design the life you want to live.
- Your relationships will be healthier and happier.
- You’ll be more productive and powerful.
Ready to Upgrade?
I am not typical journaling person, but today I gonna start to journaling my activity and some point I think really important to write on my book
So After one week I gonna share what is benefit journal for me