Imagine curling up on the couch, a journal in one hand and a pen in the other. Allow your mind to relax, as its flood of memories calms down to a steady flow. Now, open your journal and record every thought and emotion you can gather out of those memories. Many of you may recognize this activity as journaling, a form of reflective writing.
An Introduction to Journaling and the Brain
As some researchers state, journaling ties deep knots with the brain. In fact, some even argue that journaling’s connection with the brain leads to emotional and intellectual improvement such as a healthier mindset and enhanced critical thinking skills.
The two main forms of journaling are expressive and gratitude journaling. Expressive journaling, lasting about a handful of 20-minute sessions, requires the writer to write about their “deepest thoughts and feelings.” On the other hand, gratitude journaling is when the writer makes a note for things they are grateful for. Expressive journaling strengthens the deep contemplation of mental well-being, while gratitude journaling allows the writer to build a positive mentality.
Knowing the proper ways to journal is crucial, especially when the diarist plans on improving their mental health. The most significant effects are a result of how well the writer connects their brain to their words.
How Journaling and the Mind Intertwine
When people journal, different areas of the brain become activated and deactivated depending on which parts are necessary to help process emotions and information.
The limbic system, the amygdala in particular, deals with processing emotions. The amygdala typically calms down as we journal in ways similar to when we meditate or do yoga. This detail proves that to journal regularly is vital for mental growth, as the amygdala learns to be calmer and calmer over time because it starts to understand our emotions.
Contrasting the amygdala, the prefrontal cortex begins to focus as we turn our thoughts and feelings into words. The prefrontal cortex allows the writer to have some control and understanding over their emotions, given the fact that this part of the brain specializes in making decisions and high-order thinking.
Research Behind Journaling
A study by Pennebaker and Beall in the 1980s asked research participants to journal about their emotional and stressful events for 20 minutes a day while asking the controls to write about open-minded topics. After a few months, the participants who wrote about their traumatic events were claimed to have numerous health improvements including fewer visits to the doctor and a higher happiness level compared to the control patients who didn’t write about their emotional issues. This study argues that writing about traumatic events in life can lead to a better understanding of the individual, therefore, a healthier mental being.
Journaling’s Benefits
When we write by hand, the brain learns to pass information from short-term memory to long-term memory easier. Since writing by hand is slower when compared to typing on a keyboard, the brain is forced to spend more time with its thoughts as the writer jots them down; this causes the brain to become faster at connecting ideas and memories for better memory.
Journaling can sometimes be considered free therapy. A diarist releases their significant feelings into a book that they use as a record to visit occasionally. This record can then be used to analyze patterns in the diarist’s behavior, figuring out what is needed in order to heal from the negative emotions.
As well as upgrading sleeping routines, journaling can improve qualities including:
- Emotion regulation (the brain learns to understand our emotions and regulate them over time)
- Self awareness (we collect information on our memories and make connections with them, revealing deeper parts of our identity)
- Resilience (not only do we focus on the positive, but we confront our challenging times as well that can eventually lead to a stronger mindset)
A Beginner’s Guide to Journaling
- Pick out a time of the day reserved just for journaling. The key to being a successful diarist is having a steady routine.
- Start writing! Focus on spilling out the emotions and thoughts that may be bothering you. Recalling the study from Pennebaker and Beall, the participants were successful with journaling because they focused on flushing out the stressful parts of their lives.
- Reflect on your writing. Take some time to look over what you wrote (your revision could be directly after you write or perhaps a few entries later) to analyze your emotions and determine possible factors that may trigger certain negative emotions.
- Make sure to journal everyday. The benefits of journaling only apply to those who have trained their brain to carefully work with their emotions and actions.
- Be patient! Signs of improvement don’t typically show up the day after your first journal entry! Rather, they could be tiny signs such as falling asleep faster! These habits build themselves up over time, helping to create a healthier individual as a whole.
References
- Sohal, Monika et al. “Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis.” National Institutes of Health.
- Tabac, Magda. “The Neuroscience of Journaling And Its Benefits.” Medium.
- “Understanding the Neuroscience Behind Journaling: How It Impacts Your Brain and Well-Being.” Recal.
- O’Brien, Irena. “The Scientific Benefits of Journaling for Your Brain!” The Coaching Tools Company.
- Toumazou, Aaron . “4 Neuroscience-Backed Reasons to Start Journaling.” Inform.
- Tomkins, Anna. “The Neuro-Science Behind Journaling with Positivity Prompts.” Handbook for Today.
- “Human brain on a book and color background. Minimal abstract concept of school, culture, intelligence, reading or education. Generative AI.” Benefits Canada.
- “dorsal medial prefrontal cortex News Research Articles.” Neuroscience News.
- “Top Evidence-Based Benefits of Journaling for Mental Health.” REFLECTION.APP.
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