It may come as a surprise to discover the numerous ways keeping a journal teaches us something about ourselves. In these days of smart technology, who would have thought so much could be achieved with a simple notebook and a pen or pencil?
Around 34% of those aged 25-34 currently keep a journal, although this percentage tails off with increasing age. Many successful people – entrepreneurs, philosophers and philanthropists – regularly write in a journal. Both Abraham Lincoln and Charles Darwin (oh, and Bridget Jones!) famously kept a journal.
Journalling allows us to freely express our thoughts, feelings and emotions
Writing a journal means setting aside time for your own personal space. It's the quiet time we all need as human beings - to organise our thoughts and process emotions. A journal should be written in private and kept for your eyes only. It's a protected space for pouring out your innermost thoughts, feelings and emotions. A journal can be a good friend and help you through difficult times.
Journalling improves physical and mental health
Keeping a journal is a tool often recommended by psychotherapists to those with mental illnesses. In a 2022 review and meta-analysis of 20 studies, a statistically significant 5% overall increase in mental health scores was found in the journalling groups compared to the control groups who had not kept a journal. People with anxiety and Post Traumatic Stress Disorder (PTSD) showed particular benefits from journalling.
In some of the studies, participants were asked to use expressive writing, not holding back on their innermost thoughts and fears. In other studies, they were asked to keep a gratitude journal where the focus was to write positively about things they felt grateful for. In most studies, they were asked to write for 20 minutes a day.
Journalling is a simple, low-cost, medication-free form of therapy, open to anyone suffering from anxiety, stress or any other mental health conditions.
Journalling can improve emotional intelligence
Emotional intelligence is the ability to positively process thoughts and emotions in order to lower stress and create good relationships, so that we communicate well with others, and can empathize and deal with conflict.
Poor emotional intelligence leads to personality clashes, disputes, accusations, anger and conflict as the person is unable to see things from another person's point of view. Higher levels of emotional intelligence lead to stronger relationships, fewer disputes, happier friendships and work environments, a better life, and greater job satisfaction.
Journalling has been recognised as a tool for improving emotional intelligence. For example, in a 2005 medical publication, a group of Occupational Health nurses were recommended to keep a journal as part of their nursing training, to help them develop self-caring skills and develop empathy.
Journalling helps us to create SMART goals
Writing things down can help us achieve our personal goals. As in any setting, the best way to make progress is to define these goals as Specific, Measurable, Achievable, Realistic and Time-limited – SMART goals.
It can be highly beneficial to physically write down your goals in a journal rather than simply allow these ideas to float around in your head. These personal aspirations can then be broken down into small achievable steps to work towards, for the best possible outcome in your future. As you achieve these goals, they can be ticked off in the journal.
Journalling improves creativity
There’s no doubt that writing in a journal helps develop creativity. The journal helps declutter the mind, while at the same time being a good listener. It listens to your inner voice and is not judgemental. This means a person can dig deep and write down those ideas that are swimming in the back of their mind. In the journal, ideas take shape and practical steps needed to see them come to fruition can be formulated. Some say keeping a journal can be a life-changing pastime.
Final thoughts
Lincoln, Darwin – and Bridget Jones! – obviously knew something the rest of us didn’t know. But now the secret is out – journalling is good for mind, body and soul. It’s a simple, inexpensive thing to do, and through it you can make a new best friend – yourself! Journalling seems a perfect pastime any time, but especially in these days of heightened stress and the cost of living crisis.
- Isn't it time you picked up a notebook and a pen and started writing?
