7 Benefits of journaling your thoughts

This discourse on the benefits of journaling your thoughts sheds light on how this simple yet transformative practice can positively impact our lives.

In this busy, fast-paced world, I don’t know about you, but finding some peace and time for myself is more important than ever. One simple but powerful way I do this is through journaling.

When I put pen to paper, it helps me unlock amazing emotional, mental, and even physical benefits, and I’ve been doing it for 3 decades.

Let's dive into seven ways journaling can change your life for the better.

1. Emotional Release

Quick Take: Journaling is a safe space to let out your feelings and, best of all, there’s no judgement.

One of the key benefits of journaling your thoughts is emotional release. When you write down your thoughts and feelings, it's like talking to a friend who listens without interrupting. This can help you process emotions and find relief from stress, anxiety, and even depression. Imagine being able to release your pent-up emotions and feeling lighter afterward.

Try This: Write about something that really upset you lately. Just let yourself go when writing about it. Don’t hold back. You’re the only one who is going to read what you’ve written. When you’ve emptied yourself out, put your pen down and sit back. How do you feel about it now?

Personal Story:

I’m a sensitive person, but no one who knows me would ever describe me as sensitive. I keep my feelings under wraps because in my subconscious I cannot be seen as vulnerable - something I’m still working on conquering.

When I first started journaling, I was going through a tough time at work. Writing down my frustrations and anxieties helped me see things more clearly. It stopped me from imploding in on myself by relieving my stress and providing more control of my emotions. Journaling centers me. It helps me to breathe emotionally.

2. Self-Reflection and Growth

Quick Take: Journaling helps you understand yourself better.

Another one of the benefits of journaling your thoughts is self-reflection. Looking back at what you've written can give you new insights into your actions and beliefs. This self-reflection can guide you towards personal growth and positive changes. Over time, you’ll start to see patterns and learn more about who you are.

Try This: Reflect on a challenge you faced recently. Write down how you overcame it, or how it defeated you. How did the outcome affect you? What did you learn from it regarding any patterns, triggers in your behaviour?

Personal Story:

Because I journal, it’s easier to realise things about myself: to pinpoint triggers; to notice patterns in the way I behave that are either hindering me or helping me. When I then, reflect on these observations though my journaling, I am better able to make conscious choices to change my behaviour. The result of this is that I’ve grown as a person. I’m definitely a better person today than I was, say, a year ago.

3. Problem-Solving Skills

Quick Take: Journaling can boost your problem-solving skills.

When you write about a problem, you can step back and look at it more objectively. This helps you brainstorm solutions and think through the possible outcomes. It’s like having a brainstorming session with yourself.

Try This: Describe a problem you're dealing with right now. Lay it out on paper so that you can look at the ‘size and shape’ of it. List a few potential solutions and the pros and cons of each.

Personal Story:

I’ve often been stuck on challenging situations at work, whether it be about a student, a curriculum change or colleagues. By journaling about the situation - getting it down on paper, out there in front of me - I’m able to list out different approaches and evaluate them. This helped me find a creative solution that I hadn't thought of before.

4. Mental Clarity and Focus

Quick Take: Journaling clears your mind and helps you focus.

Our minds are often crowded with thoughts and worries. Writing them down helps to declutter your mind, making it easier to focus on what's important. This mental clarity can improve your concentration and productivity.

Try This: Write down everything that's on your mind right now. Then, organize these thoughts by priority.

Personal Story:

Journaling before heading off to a busy day in the classroom is very grounding. It helps me sleep better by allowing me to get all my thoughts out on paper, so I can relax and focus on resting. In the morning, I feel more refreshed and ready to tackle the day. Journaling in the evening allows me to unload the day into a book or app that I can close, and there it can stay while I sleep soundly.

5. Documentation of Personal History

Quick Take: Journaling is a great way to document your life.

By recording your thoughts and experiences, you create a personal history that you can look back on. It’s like keeping a time capsule of your life, capturing your growth and memorable moments.

Try This: Write about a significant event from your past. How did it shape who you are today?

Personal Story:

Looking back at my journals from a few years ago, I can see how much I've grown. It’s amazing to read about past challenges and realize how far I've come. These entries are a precious record of my journey.

6. Enhanced Creativity and Self-Expression

Quick Take: Journaling sparks creativity and helps you express yourself.

Writing in a journal stimulates your creative faculties and encourages authentic self-expression. Writing freely in a journal stimulate my creative side. It allows me to experiment with language and explore different writing styles, helping me discover new ideas and perspectives.

Try This: Write a short story or a poem about a dream you had.

Personal Story:

Journaling has become a part of my creative routine. I often write down random thoughts and ideas, which later turn into drawings, paintings, or stories. It’s a great way to keep my creativity flowing. Whether digital or paper, I have a journal on me at all times.

7. Stress Reduction and Physical Well-Being

Quick Take: Journaling can improve your physical health.

Writing down your thoughts and emotions can reduce stress levels, lower blood pressure, and even improve sleep quality. It’s a way to unload your worries and take care of your mind and body.

Try This: Describe how you feel physically after a stressful day. What can you do to improve your physical well-being?

Personal Story:

Whenever I feel overwhelmed, I take a few minutes to journal. It helps me process my stress and figure out how to tackle it. Over time, I've noticed that I sleep better and feel more balanced overall.

Marcus Aurelius, Journal Writer & Roman Emperor

Marcus Aurelius, the famous Roman emperor and philosopher, used journaling as a tool for self-improvement. His personal journal, "Meditations," is full of deep insights and reflections. His journal was private and not actually written for publication, but today we can read it and learn how he cultivated self-awareness and resilience, empathy and compassion.

Research-backed studies & Articles Supporting the benefits of journaling your thoughts

These sources explore the positive effects of journaling on various aspects of mental, emotional, and physical well-being. You can refer to these studies and articles for more detailed information:

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.

King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27(7), 798-807.

Ullrich, P. M., & Lutgendorf, S. K. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24(3), 244-250.