Journaling--whether you use a pen and paper, a laptop, or even crayons--can be a great way to relieve stress.
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What Is Journaling?:
Journaling is a term coined
for the practice of keeping a diary or journal that explores thoughts
and feelings surrounding the events of one’s life. Journaling, as a
stress management and self-exploration tool, is not the same as simply
recording the happenings in one’s life, like keeping a log. To be most
helpful, one must write in detail about feelings and cognitions related
to stressful events, as one would discuss topics in therapy.
What Are The Benefits of Journaling?:
Journaling
allows people to clarify their thoughts and feelings, thereby gaining
valuable self-knowledge. It’s also a good problem-solving tool;
oftentimes, one can hash out a problem and come up with solutions more
easily on paper. Journaling about traumatic events helps one process
them by fully exploring and releasing the emotions involved, and by
engaging both hemispheres of the brain in the process, allowing the
experience to become fully integrated in one’s mind.
As for the health benefits of journaling, they've been scientifically proven. Research shows the following:
- Journaling decreases the symptoms of asthma, arthritis, and other health conditions.
- It improves cognitive functioning.
- It strengthens the immune system, preventing a host of illnesses.
- It counteracts many of the negative effects of stress.
What Are The Drawbacks to Journaling?:
Those
with learning disabilities may find it difficult to deal with the act
of writing itself. Perfectionists may be so concerned with the
readability of their work, their penmanship, or other periphery factors
that they can’t focus on the thoughts and emotions they’re trying to
access. Others may get tired hands, or be reluctant to relive negative
experiences. And, journaling only about your negative feelings without
incorporating thoughts or plans may actually cause more stress.
How Does Journaling Compare to Other Stress Management Practices?:
Unlike
more physical stress management techniques such as yoga or exercise,
journaling is a viable option for the disabled. And, although some
prefer to use a computer, journaling requires only a pen and paper, so
it’s less expensive than techniques that require the aid of a class,
book, teacher or therapist, like techniques such as biofeedback or yoga. Journaling doesn’t release tension from your body like progressive muscle relaxation, guided imagery and other physical and meditative techniques, however. But it’s a great practice for overall stress reduction as well as self-knowledge and emotional healing.
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Sources: Anderson CM. Writing and Healing: Toward an Informed Practice. 1999.
Ullrich, Philip M., M.A.; Lutgendorf, Susan K., Ph.D. Journaling About Stressful Events: Effects of Cognitive Processing and Emotional Expression. Annals of Behavioral Medicine, Vol. 24, No. 3, 2002.
Sources: Anderson CM. Writing and Healing: Toward an Informed Practice. 1999.
Ullrich, Philip M., M.A.; Lutgendorf, Susan K., Ph.D. Journaling About Stressful Events: Effects of Cognitive Processing and Emotional Expression. Annals of Behavioral Medicine, Vol. 24, No. 3, 2002.
Learn How To Start Journaling
Other Techniques to Try
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