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The Benefits of Journaling for Stress Management

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Amy Morin, LCSW, is the editor-in-chief of a whole mind. She is also a psychotherapist, the author of the bestselling book "13 things that do not do the mentally strong people" and the host of the unimportant spirit podcast.

tetra pictures - Yuri Arcurs / Getty Images

Journaling generally includes the practice of keeping a diary or a diary that examines thoughts and feelings surrounding the events of your life. There are several ways to do this. Journaling, as stress management and self-exploration tool, works best if they are consistently done, but even occasionally, sporadic journaling can be emphasized if the practice focuses on gratitude or emotional processing.


One of the most effective ways to reduce stress with journaling is to write in detail about feelings and thoughts in relation to stressful events, as it would discuss topics in therapy and brainstorming solutions, but there are different ways To practice the journaling.

The journaling method you select can depend on your requirements and your personality at the time. Just do what feels right.


Journaling allows people to clarify their thoughts and feelings, gaining valuable self-knowledge. It is also a good problem solving tool; Nevertheless, one can harden a problem and make it easier for paper with solutions.

Journaling About traumatic events helps a process, by the complete exploration and release of the emotions involved, and by intervening both hemispheres of the brain in the process, whereby the experience can be integrated to be fully integrated into the head.

Journaling can also help you focus on areas of your life, on which you want to focus more often, as well as the case with thanksgiveness journaling or even randomjournaling.

As for the health benefits of journaling, they were scientifically proven. Research shows the following:

  • Journaling reduces the symptoms of asthma, arthritis and other health conditions.
  • It improves the cognitive function.
  • It can strengthen the answer of the immune system.
  • It can counteract many of the negative effects of stress.


Those with learning disabilities can find it difficult to deal with the act of writing themselves. Perfectionists can be so concerned that they are affected with the readability of their work, merger or other peripheral factors that they can not focus on the thoughts and emotions they can access.

others can get tired hands or hesitate to experience negative experiences. And only the journaling about their negative feelings without integration of thoughts or plans can actually cause more stress. A simple way to counteract this is to ensure that you end your journal sessions with a few words about potential solutions for your problems, things that you appreciate in your life, or things you give in life.

Other stress management practices

In contrast to more physical stress management techniques, such as yoga or exercise, journaling is a practicable option for disabled. Although some prefer to use a computer, the journaling requires only one pen and a paper, so it is less expensive than techniques that require the help of a class, book, teacher or therapist, such as biofeedback or yoga.

Journaling does not solve any tension from your body as progressive muscle relaxation, guided images and other physical and meditative techniques. However, it is a great practice for all stress reduction as well as the self-knowledge and emotional healing.

Strategies to try it

Journaling is a highly effective voltage relief tool and can assume multiple forms so that there are several options that can work for you.If you already have a favorite journaling habit, keep it up with every means! But they want to try something new additionally. And when they are new in journaling, here are several practices to try it. See what works best for you.

  • Gratitude Journal: Some people keep a daily thankability journal in which they list three or more aspects of each day they are grateful. This is a highly effective strategy to relieve stress as it helps you focus on those in your life in your life in your life and to create a more positive mood at this moment, which build both long-term resilience. A bonus It is advantageous that you remain with a recording of the many beautiful things that happened throughout the day. If you feel in the future, you can encourage a few pages of memories for things you've appreciated in life.
  • emotional publication: You can also write about your emotional answers to events that happen throughout the day over the whole day as a kind of tackling the stress. This can help you to process what you feel, and maybe even require positive refrigerating options. When writing about positive experiences, you can enable the opportunity to maximize and enjoy the positive feelings that you may have for the good things that happened on your day. This is also a great way to extend to the positive and manage the negative things that occur in your life, which increases the positivity ratio, which is an important aspect of stress management.
  • bullet journal or personal planning journal : Some people keep the magazines easy to follow what they need to do every day, goals they have memories they create, and other things, which you do not want to forget. Because the writing of things down can help to clarify your opinion and help them to remember what is important for them can also relieve stresses. To be more organized and balanced is a great way to feel less stressed.

And remember, if you do not reserve regularly with journaling, it is a habit that you can recall at any time. You do not have to work every day magazine so that you can work for you - a few times a week is still very beneficial, and even the journaling on a loaded base brings advantages.

If you had a journaling habit and stopped, because life has come in the way, remember that you are a good day on the day to get back into the habit.

a word of all-round

You can buy prefabricated magazines. Some of them include write requests. Others contain appointments. Or you can simply use a notebook to keep your journal. It does not have to be fantastic.

Over time, you may find the journaling that reduces your stress. If not, but you are not afraid to look for professional help. A therapist can help you to ensure that your journaling is effective, or you can help find alternative strategies of stress reduction that work better for you.

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