The idea of journaling or keeping a diary seems to conjure up different images in different people. Some of us think of scientists in lab coats keeping a research journal of their latest findings. Others of us think about tiny pink notebooks and schoolyard crushes.
Regardless of our preconceived notions, research shows that there are several psychological and medical benefits to journaling.
For example, this 2005 study found that people who journaled were less likely to get sick and less affected by traumatic experiences than their non-journaling counterparts.
In addition, this 2001 study suggests that journaling reduces intrusive thoughts about negative events and improves working memory.
Finally, this researcher at UT Austin has shown journaling to be associated with drops in depression, anxiety, blood pressure, and even enhancements in immune system function.
Most researchers agree that a hand-written journal is more effective than a typed one. The working hypothesis right now is that handwriting engages more complex neural structures in the brain than typing on a keyboard. However, just about all of those same researchers agree that even a typed journal into your iPhone can be effective.
Where to start when considering journaling?
If you’re looking for a place to start, grab a nice notebook, your favorite pen and a warm cup of tea and end your day by taking 10–15 minutes to answer these 3 questions:
- What are three amazing things that happened today?
- What did I learn today?
- What is one thing I want to get done tomorrow?
Eric McClerren, LAPC
emcclerren@growcounseling.com
