Journalling is simply an act of writing down our thoughts, feelings and behaviours. While there are various forms of journalling, there is no standard rule and individuals choose to write in the manner they prefer.
Have you ever wondered why people journal?
While research in recent years has begun to uncover the health benefits of journalling, people have practised keeping diaries for centuries. One of the earliest journals dates back to the second century AD kept by Marcus Aurelius, former Emperor of Rome. He was also known for the usage of wise words and philosophical enlightenment.
“The happiness of your life depends upon the quality of your thoughts.” – Marcus Aurelius
It is when the quality of our thoughts seem to worsen and it seems like our mind is working overtime, the power of journalling kicks in. Research studies have discovered the way journaling positively impacts our brains and bodies, leading to improved cognitive and emotional processing as well as greater immune function.
As the brain controls our emotions and behaviours, they are reflected through our bodies. In a similar way, the power of journalling transcends across both domains, our brains and bodies.
How does journalling target the brain?
When we are facing distressing emotions or seem caught in a constant state of worry, we use up a lot of cognitive power. With the act of putting our thoughts down on paper (or through any digital format), we are consciously categorising and organising them, allowing for objective analysis. Simply put, journalling transports the jumble and mishmash in your brain into structured and systematised thoughts on paper. Our journal entries represent coherence that translates to the way we perceive and process life’s hardships in a positive way. As we write, we form a sense of control which may serve an important purpose in how we tend to react to situations (looking at situations happening “for us”, rather than “to us”).
As we journal, we are directly confronting our emotions, bringing latent emotions to the surface and reducing the amount of stress we endure. We also tap into and strengthen our cognitive processes of remembering, thinking and problem-solving. It is thought that the foundational methods of journalling are similar to traditional talk therapy, which explains its healing benefits. Studies also found a link between journaling and reduced symptoms of anxiety and major depressive disorder!
How does journalling target the body?
When thoughts are transported out of the mind and processed in an effective manner, there is more space for relaxation. This results in better sleep, an improved mood, less tension and a healthier immune system. People usually describe their journaling habits as cathartic and providing them with an immediate sense of relief; it is only imaginable how this would create a healthier body. As we journal, we partake in the retrieval and reflection of certain details of events. Not only does this help boost your memory, but we also develop a way to identify patterns in our thought processes. Journaling leads us to do the challenging (yet, rewarding) work of labelling emotions and recognizing traumatic situations. Researchers have found this to reduce our levels of cortisol (the stress hormone) which naturally, allows our immune systems to react quicker and wounds to heal faster.
While the positive effects of journaling are plenty, it is important to use language that will allow for a more fulfilling experience, where one can attribute certain causes to effects and delve deeper into a practice of self-awareness.
By Sonia Raheja