Journaling for Mental Wellness: A Guide to Reflective Writing
Most of my life I did not keep a journal, as I associated journaling with writing long tedious essays during college. Honestly, I was unaware of the the numerous ways to journal or the benefits of journaling. I was not willing to even to consider engaging in this practice. Toward the end of my military career, I found myself preparing to deploy on a five-month ship-based mission. As I was preparing to deploy, a friend gave me a journal to take on the journey. I was touched by the thoughtfulness of this gift, and I thought I might be able to use this journal as a record of unique but factual experiences that happened during the deployment. My intentions were to share some of these experiences with my young son when I returned. As my deployment began, I started spending a few moments journaling simple descriptions of the day. I kept my writing brief, and wrote without any expectations of length, content, or writing style. I just wrote what came into my mind. As the deployment continued, I found myself looking forward to writing in my journal and found that my entries were getting longer and my writing was improving. Not only was journaling helpful to process daily events, I experienced a peaceful feeling after writing, less stressed, and I was able to gain insights on situations that I often did not have during the midst of a complex work environment. As my writing improved, I started including inspiring quotes and thoughts for encouragement and keeping things in perspective. I surprised myself at how much I enjoyed the practice of journaling in this season of life – which can be accompanied by so many stressors. I continued journaling for the duration of this deployment, after deployment and I continue this practice today. I also learned of the many research studies that support journaling and its benefits.
Regular journaling can enhance mental, emotional, and even physical well-being. One of the primary advantages is improved self-reflection. By writing down thoughts and feelings, individuals can gain clarity about their emotions and experiences, fostering greater self-awareness. As a result, journalling can lead to better decision-making, personal growth, by identifying patterns in behavior and thought processes.
Additionally, journaling serves as an effective stress-relief tool. Expressing feelings on paper can provide an emotional outlet, helping to reduce anxiety and manage stress. This allows individuals to confront their worries and frustrations in a safe space, leading to a sense of relief and empowerment.
Journaling also enhances creativity. The act of writing can stimulate the brain, unlocking new ideas and perspectives. For many, it becomes a fertile ground for brainstorming and problem-solving. Moreover, maintaining a journal can improve writing skills, encouraging individuals to articulate their thoughts more clearly and effectively.
Lastly, journaling promotes mindfulness. The practice encourages individuals to stay present, reflecting on daily experiences and emotions. This mindfulness can lead to increased gratitude, as people often recognize and appreciate the positive aspects of their lives. Overall, journaling is a powerful tool for enhancing mental and emotional health.
