Journaling can be a valuable tool for managing stress by providing a space for self-expression, reflection, and growth. Incorporating journaling into your routine can help you navigate life’s challenges with greater resilience and well-being.
EBP (Evidence-Based Practice)
As always, we professionals love to use EBP (Evidence-Based Practice). Have no fear! There is plenty of scientific evidence supporting journaling as an effective stress management technique. Journaling has been associated with assisting individuals in engaging in their work and promoting well-being (Flinchbaugh et al., 2011). A variety of publication find journaling serves as a form of self-therapy that aids in personal growth, problem-solving, stress reduction, and reflection.
In the context of stress reduction programs for teachers, journaling, along with mindfulness strategies and behavioral techniques, has been highlighted as an effective tool (Böke, 2023).
Furthermore, journaling has been:
- utilized in various settings, such as in occupational stress reduction interventions and in coping with emotional responses to stressful experiences (Horneffer & Jamison, 2002).
- found to be particularly beneficial for reducing stress reactions in high-stress professions like child protective services (Alford et al., 2005).
- observed as a low-cost method for managing anxiety in situations where traditional mental health treatments may not be readily available or culturally suitable (Barcelona et al., 2016).
In summary, the benefits of journaling are evidence-based and plentiful and include:
Emotional release
Writing about your thoughts, feelings, and experiences can provide a safe outlet for expressing emotions. This can help you process and release pent-up stress, reducing its impact on your mental and emotional well-being. Studies have indicated that journaling is one of the most effective interventions for reducing stress and anxiety compared to other interventions like therapy or training (Ghavanini et al., 2018).
Self-reflection
Journaling allows you to gain insight into your stress triggers, patterns, and reactions. By regularly reflecting on your experiences, you can identify underlying causes of stress and develop strategies for coping more effectively.
Problem-solving
Writing about stressful situations can help you clarify your thoughts and organize your ideas. This can enable you to approach challenges with a clearer perspective and develop practical solutions to address them.
Stress reduction
Engaging in the act of journaling itself can promote relaxation and stress reduction. Taking time to write can serve as a mindfulness practice, helping you focus on the present moment and temporarily disconnect from stressors.
Gratitude cultivation
Incorporating gratitude journaling into your routine can shift your focus away from stressors and towards the positive aspects of your life and even increasing engagement with your personal and professional lives. Reflecting on what you’re grateful for can promote feelings of contentment and resilience in the face of stress.
Self-care
Journaling can be a form of self-care, allowing you to prioritize your mental and emotional well-being. Carving out time for yourself to engage in reflective writing can foster a sense of self-nurturance and empowerment.
Physical/Health Improvements
Research has shown journaling to be linked to long-term health benefits, including improved immune function, reduced stress responses, and fewer visits to healthcare providers (Papazoglou & Andersen, 2014). Black et al. (2013) showed positive psychological interventions can lead to beneficial changes in immune cells, promoting a less pro-inflammatory response and enhancing anti-viral gene expression.
Tracking progress
Keeping a stress journal enables you to monitor your progress over time. By recording your thoughts and feelings regularly, you can track changes in your stress levels, identify patterns of improvement, and celebrate milestones in your stress management journey.
FREE WRITING VERSUS USING JOURNALING PROMPTS
Free writing and journaling with prewritten prompts are both methods of keeping a journal, but they differ in their approaches and purposes.
Free Writing is writing without constraints or pre-planned topics. It is a stream-of-consciousness style of writing where you let your thoughts flow onto the paper without worrying about grammar, punctuation, or coherence.
Free writing allows you to explore your thoughts and emotions freely, often leading to surprising insights or revelations. It encourages spontaneity and creativity, and it can help you tap into your subconscious mind and can be very therapeutic.
Journaling with rewritten prompts uses specific questions, topics, or ideas to guide your journal entries. The prompts can be related to self-reflection, gratitude, goal-setting, or any other aspect of personal growth. Using prompts can provide structure to your journaling practice and help you focus on particular areas of your life or aspects of yourself that you want to explore. Prompts are quite helpful for overcoming writer’s block or when you’re not sure what to write about.
KEY DIFFERENCES
| Free Writing | Prompts |
| open-ended and unstructured | a framework and direction |
| more about self-expression and exploration | can be more goal-oriented, focusing on specific themes or topics. |
| more spontaneous and can lead to unexpected insights | more deliberate and guided. |
Both methods have their benefits, and the choice between them ultimately depends on your personal preferences and what you hope to gain from your journaling practice. Some people may even use a combination of both approaches, alternating between free writing sessions and guided journaling with prompts. Some individuals may prefer the freedom and flexibility of free writing, while others may find value in the guidance and structure provided by prewritten prompts to facilitate deeper self-reflection and personal development.
PEN AND PAPER OR TYPING
Journaling using pen and paper versus using a computer or cellphone presents differences in the way individuals engage with the writing process. Research by by Öqvist & Nouri (2018) and Kocoglu (2019) used findings from student studies comparing learning outcomes during handwriting versus digital tasks to propose that the tactile experience of writing by hand may enhance cognitive processes related to writing skills.
This isn’t a strong case of one or the other. Once again the deciding factor is you!
Whether to journal with pen and paper or by typing is largely a matter of personal preference. Both methods have their advantages and disadvantages, so it ultimately depends on what works best for you and your habits. Here are some considerations for each:
Journaling with Pen and Paper
Check off what feels important to you below. Perhaps this will lead you to your first choice for journaling!
Tactile experience: Many people find the physical act of writing with pen and paper to be more satisfying and engaging than typing on a keyboard. It can feel more personal and connected to the words you’re writing.
Less distraction: Writing by hand can sometimes be less distracting than typing on a computer, especially if you’re prone to getting sidetracked by notifications or other digital distractions.
Memory Benefits: Some studies suggest that writing by hand can improve memory and retention compared to typing. The act of physically forming the letters may help reinforce the information being recorded.
Creativity: Some people find that the freedom of hand-writing allows for more creative expression. Doodling, sketching, and using different colors or styles of handwriting can add depth to your journal entries.
Journaling by Typing
Speed and Efficiency: Typing is generally faster and more efficient than handwriting, especially if you’re a fast typist. This can be helpful if you have a lot of thoughts to capture quickly or if you prefer to journal in a more stream-of-consciousness style.
Digital Organization: Digital journals can be easily organized, searched, and edited. You can use folders, tags, or search functions to quickly find specific entries or topics.
Accessibility/Flexibility: Typing allows you to journal on various devices like computers, tablets, or smartphones, making it more convenient to capture your thoughts wherever you are.
Editing and Revising: Typing makes it easier to edit and revise your journal entries. You can quickly delete or rearrange text, which can be helpful if you’re a perfectionist or if you want to refine your thoughts later.
| Journaling with Pen and Paper | Journaling Electronically |
| TOP TIPS! Make it a habitSet aside dedicated time each day or week for journaling. Consistency is key to reaping the benefits of this practice. Write freelyAllow yourself to write without judgment or censorship. Let your thoughts flow onto the page without worrying about grammar or punctuation. Reinforce this with a STRICT policy of never showing anyone your journaling. This will get you a level of freedom to express yourself honestly. Be honestBe open and honest with yourself in your journal entries. Honesty will help you gain deeper insights into your emotions and experiences. Again, stick to a STRICT policy of never showing anyone your journaling. Don’t share or re-read!As we mentioned, maintaining a strict policy of never sharing what you write will affect how freely you write. Don’t even share with yourself at first! Don’t reread anything too soon. Get into the habit and let some time go by before you reread anything your wrote. Experiment with different approachesExplore different journaling techniques, such as free writing, gratitude journaling, or prompt-based journaling, to find what works best for you. Review and reflectPeriodically review your journal entries to reflect on your progress, insights, and growth. Use this reflection to inform your ongoing stress management efforts. |
CONCLUSION
Ultimately, the best method is the one that feels most comfortable and conducive to your journaling practice.
You might also consider experimenting with VARIED methods to see which one you prefer or to switch between them depending on your mood or circumstances.
“Writing in your journal is the only way to find out what you should be writing about.” – Hayley Phalen, NYTimes