When people wrote about their feelings, medical scans showed that their brain activity matched that seen in volunteers who were consciously trying to control their emotions. Whether it's writing things down in a diary, writing bad poetry, or making up song lyrics that should never be played on the radio, it seems to help people emotionally," Dr Lieberman said. The psychologists investigated the effect by inviting volunteers to visit the lab for a brain scan before asking them to write for 20 minutes a day for four consecutive days.
Begin writing perhaps three days a week, first thing in the morning or before sleeping. And habits formed in one area of life have a tendency to spread; as keeping your office clean leads to keeping the bedroom tidy, your daily practice of writing will domino onto other healthy habits. You don't have to share your journal with anyone. Nonetheless, the subvocalization of tracing your written thoughts naturally translates in actual vocalization. Your journal doesn't need to follow any particular structure.
Half of the participants wrote about a recent emotional experience, while the other half wrote about a neutral experience. Those who wrote about an emotional experience showed more activity in part of the brain called the right ventrolateral prefrontal cortex, which in turn dampened down neural activity linked to strong emotional feelings. Men seemed to benefit from writing about their feelings more than women, and writing by hand had a bigger effect than typing, Dr Lieberman said.
If you feel angry at someone, if you feel upset, or if you are extremely happy and excited, write it down. Release those thoughts and feelings and it is almost guaranteed you will feel a lot lighter. Emotional journal writing is a great tool for reducing stress. Writing gives you the power to express yourself freely and, by doing so, you gain a sense of relief and clarity.
Writing about your problems or misunderstandings with other people will help you look at other points of view. Since your journal captures all your reflections, you will eventually get a better picture of who you are and who you want to be.
By understanding yourself you understand the people around you as well. You get to discover who your real friends are and what type of people you should surround yourself with.
Your journal will motivate you into becoming your best possible self. It is like a mirror that helps you see who you are and what needs to be changed. There are no rules to journal writing. The only thing that is required is tearing down those emotional walls and allowing yourself to discover your true self.
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. 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. Journaling for Mental Health When you were a teenager, you might have kept a diary hidden beneath your mattress.
Manage anxiety Reduce stress Cope with depression Journaling helps control your symptoms and improve your mood by: To get the most benefits, be sure you also: Relax and meditate each day.