The power of journaling for mental health.
During times of crisis or change, journaling can help relieve stress in the workplace and improve your mental health. According to Dorothy Suskind, PhD, finding work-life balance often starts with a clean slate. “Journaling is not just the innocuous act of recounting the events of your day,” says Suskind, PhD. She calls journaling and expressive writing “transformative tools for meaning-making,” especially during times of crisis.
In early experiments at the University of Texas, social psychologist James Pennebaker theorized that entering the “tragedy gap” — writing about a stressful or traumatic event — could help people reach a healthier mental state and experience positive health outcomes. Subsequent studies have proven this theory: Even if you spend anywhere from 2 to 15 minutes continuously writing in your journal, writing helps you organize. But the question remains: what to write about?
Developing self-awareness through journaling
Kayla Shaheen: Shadow Work Journala book that launched on Tik Tok and has sold over 1 million copies, provides a framework and a narrative so you don’t end up staring at the ceiling and wondering what to write. “Keeping a journal is not inherently prescriptive, but it can be a great addition to a daily routine for setting intentions and releasing emotions,” Shaheen said in an email.
Keila Shaheen, author of The Shadow Work Journal
“If you’re up for journaling, try dedicating 5-15 minutes each day to this habit. For helpful tips and gentle reminders, download the Zenfulnote app, which offers a range of journaling tools to support you on your journey.”
Anna Buendia is an entrepreneur and communications student at the University of Texas. She’s been keeping a handwritten journal for years. She says, “The connection you have with yourself and your past thoughts can be incredibly powerful, especially during times of crisis when your mind seems unstoppable. When I feel pressured, journaling helps me slow my thoughts down to the speed of writing.”
A daily diary for mental health
Shaheen suggests that journaling can be about much more than dealing with change or crisis: “Journaling can be a sanctuary for capturing joy, a canvas for creative expression, and an avenue for self-development. The written word can be a powerful vehicle for liberation and creativity,” Shaheen says.
For those interested in keeping a journal, Shaheen offers two tips:
- Describe someone who is making a positive difference in the world. How can you support their efforts or be inspired to take similar action in your own community?
- Write about your safe place – a real or imagined place where you feel completely at ease. Describe it in detail and explain how you can mentally visit it when you’re feeling stressed.
Dr. Jennifer Ashton is the founder and CEO of Agenda, a health and wellness company. She previously served as chief health and medical editor at ABC News and recognizes the importance of journaling in mental health. “It’s clear why journaling is helpful for so many people: it’s easy, accessible and inexpensive. It’s confidential and you won’t be judged.” According to a Stanford University study, journaling just once, based on the specific prompts in the video below, can make people feel more empowered, in control, proud and strong.
The benefits of keeping a diary, according to a leading psychologist
In her book, The positive side of stress Stanford psychologist Kelly McGonigal writes:[Guided journaling] It also makes people more loving, connected and empathetic towards others. [Journaling] “Increased pain tolerance, stronger self-control, and less unhelpful rumination after stressful experiences.” Could these be helpful to you personally or professionally? How would your experience of life change if journaling became a daily habit?
It’s common to feel anxious or uncomfortable at work. But the good news is that anxiety and discomfort don’t always occur at the same time. Psychologists Sherman and Cohen say in their paper that writing in a diary can increase “self-esteem.” The psychology of self-defense: Self-affirmation theory. Journaling gives you the opportunity to experience your world through powerful (and non-judgmental) self-expression. Putting your emotions on paper is the first step to understanding, owning, and accepting your feelings. Change happens all around us, stress is a fact of life, and the workplace can sometimes be unmotivating. Why not take some time for yourself, slow down, and invest in simple, inexpensive ways to improve your outlook on life?
