Did you know that writing to express emotions and thoughts has many benefits? Yes, this activity is called journaling. Do you do this practice?
Even just a few minutes of journaling each day can help relieve stress. Journaling can also serve as a space to plan for the future.
Journaling is even recommended as a form of therapy by many psychologists. By writing down thoughts and feelings, a person can gain a new perspective and discover wiser solutions.
What is Journaling?
Journaling is the practice of writing, usually in a personal diary or notebook, to express thoughts, feelings, and personal experiences. Some people use journaling to plan, set goals, or reflect on their work or studies.
You are free to express anything when journaling, even if it is just a doodle or a drawing, since journaling has no strict rules.
Today, journaling is no longer limited to pen and paper, as many journaling apps are now available on both desktop and smartphone.
The Benefits of Journaling
You may be wondering, why should we practice journaling? How important is it in our daily lives? Journaling can be considered essential because it provides many benefits when done regularly, such as:
1. Processing Emotions
Research shows that journaling is highly beneficial for processing and releasing emotions. Writing down our feelings can help regulate emotions.
A meta-analysis by Joshua Smyth (1998) found that expressing feelings through writing can free a person from long-suppressed emotions, reducing mental burden.
2. Enhancing Happiness
According to Tugade and Fredrickson (2004), journaling helps increase happiness by fostering positive emotions and gratitude. It also strengthens resilience by building the ability to find meaning in life experiences.
Writing reflections with a positive and grateful perspective, whether on small achievements, hidden meaning behind difficult events, or simple daily experiences, can boost optimism in life.
3. Reducing Symptoms of Depression
Emotional journaling has been shown to reduce symptoms of depression. A study by Krpan et al. (2013) revealed that writing for 20 minutes per day over three consecutive days lowered depression scores in individuals with major depressive disorder, with effects lasting up to four weeks.
4. Improving Mood
Writing about positive experiences can improve mood by reducing anxiety and stress, helping ease feelings of overwhelm.
This was demonstrated in a 2018 study by the Penn State Social Science Research Institute, which involved 70 adults with certain medical conditions. Of these, 35 participants practiced positive journaling, while the other 35 received only standard medical care. After one month, those who journaled reported lower levels of mental distress and anxiety.
5. Strengthening the Immune System
Beyond mental health, journaling can also strengthen the immune system by reducing the psychological burden caused by emotional suppression. Suppressed emotions can increase stress load, which in turn weakens immunity.
Research by Pennebaker and Beall (1986) showed that writing about traumatic experiences for four consecutive days led participants to fall ill less frequently and make fewer visits to health centers for up to six months afterward.
Manual Journaling vs Digital Journaling: Which is Better?
Now you know journaling has so many benefits and it is time to put it into practice. But the question is, which one is better, journaling by hand or using digital tools?
Manual journaling means writing by hand in a notebook or diary. Digital journaling, on the other hand, uses apps on devices such as desktops, smartphones, or tablets.
In truth, there is no absolute answer to which is best. Both can be the right choice depending on your goals, lifestyle, and personal preference.
Here are the advantages and disadvantages of each type of journaling:
Manual Journaling
Since manual journaling is done in a physical notebook, you need to write by hand. Its main advantage is that it feels more personal and emotional, almost like having a direct conversation with yourself.
The downside is that editing journal entries because of typo is not easy, and physical journals can pile up or get misplaced. There is also a privacy risk if the journal is not stored securely, since anyone might read it.
Digital Journaling
Digital journaling is practical and convenient. You can easily edit mistakes, quickly search for old entries, and access your journal anytime and anywhere.
The drawback of digital journaling lies in the risk of digital distractions and too much reliance on technology. Typing may also feel more mechanical, making it less emotionally engaging compared to writing by hand.
So, which of these two journaling methods would you like to try? Each has its own advantages and disadvantages, and it all comes down to personal preference. The most important thing is to choose the one that feels comfortable for you.
Want to learn more about journaling? Stay tuned for journaling events and workshops at @america. There are also plenty of other fun events happening every day. Check out the full schedule here!
