What Are the Benefits and Pitfalls of Journaling?

Feb 24

Benefits of Journaling

Writing your personal thoughts and feelings regarding stressful or activating events in a journal has shown to have significant mental and physical health benefits. Research has shown that journaling can lead to more acceptance of uncomfortable emotions (Ford et al., 2005). This acceptance is a crucial aspect of emotion regulation and can be antithetical to societal norms. There are many unfair stereotypes associated with feeling emotions. For women, we can be perceived as too emotional or sensitive. Therefore, women can try to suppress their emotions to not further contribute to that stereotype. Men are often told to “man up” and not feel the very natural emotions that arise in response to situations. Regardless of your gender, feeling emotions doesn’t have a good reputation in our emotionally stunted society. For example, have you ever gotten angry at yourself for feeling sad? You might have said things to yourself like, “I shouldn’t feel this way!” or “Why am I making such a big deal out of this?” The bottom line is that you’re human, and emotions are here to stay! Practicing non-judgment creates more space to feel the uncomfortable emotions coming up, as opposed to criticizing them and creating an even more tumultuous emotional burden.

Research links acceptance of emotions through journaling with fewer mood disorders and anxiety symptoms (Aldao et al., 2014) and expressive journaling with clinically significant improvements in anxiety and PTSD symptoms (Sohal et al., 2022). An analysis of studies by Baikie and Wilhelm (2018) report the following benefits in health and social outcomes from expressive writing:

Physical health outcomes:

Boosted immune system
Lower blood pressure
Improved lung capacity
Improved liver function
Fewer days in hospital
Better mood
Feeling of greater psychological well-being
Lower symptoms of depression
Fewer post-traumatic intrusion and avoidance symptoms

Social and behavioral outcomes

Fewer missed days at work
Less time unemployed after job loss
Improved working memory
Better sports performance
Higher student grades in school

Studies even found expressive writing to aid in wound healing in older adults and women (Koschwanez et al., 2013). Additionally, women newly diagnosed with breast cancer who wrote positively or expressively about their experience had fewer physical symptoms and medical related appointments. However, it was found that women who repeatedly wrote about negative emotions had higher levels of anxiety and depression (Smith et al., 2005).

What Makes Journaling Work

There is still much to learn about what makes journaling effective. However, there are several potential explanations. Pennebaker (1985) suggested that consciously trying to avoid thinking about thoughts and feelings related to traumatic events takes much effort, acts as a stressor to the body by increasing physiological activity, creates patterns of rumination or obsessive thinking, and leads to longer-term disease. Addressing traumatic situations through writing and recognizing related emotions decreases the overall stress on the body.

Writing allows for cognitive integration and organization of the event into a coherent narrative. It enables more introspection regarding how you think of yourself in relation to the rest of the world and assists in meaning making. Expressive writing increases working memory, which contributes to cognitive processing.

How to Make Journaling Sustainable

It can feel hard to even begin journaling, let alone deciding what to write. This is where self-compassion comes into play. You don’t need to journal every day to reap its effects. In fact, I only journal when something notable (usually unpleasant) happens in my life or when I’m feeling particularly anxious. This has worked for me, but I invite you to think about what could make journaling sustainable for you! Maybe it could help to set aside time every day, pairing it with an activity that you know you’ll do, such as a morning or bedtime routine. For instance, you could journal while drinking your morning coffee or after you brush your teeth before bed. Perhaps you’re like me and don’t want the added pressure to journal every day and simply want to journal when you feel like you need to get some things off your mind.

Topics to Write about in a Journal

When journaling, try not to re-read and edit what you’re writing. This isn’t a writing contest! To my perfectionists out there, I’m looking at you! Pretend that there’s a microphone being held up to your brain and allow yourself to write down anything and everything that it says. If you’re at a loss for what to write about in a journal, you can start with some of the journal prompts below:

What are you feeling most anxious about right now? Where is that anxiety coming from? What are some healthy ways that you can cope with it? Yes, continued journaling is a possible answer to the last question!
What feels overwhelming to you right now? What could make things feel less overwhelming? For example, reaching out for support from family or friends, taking more rest, delegating tasks, etc.
Name some things that you fear. What is the worst possible thing that could happen if this fear were to come true?
What are your most honest thoughts and feelings related to traumatic experiences in your life? What have you never said to anyone that you’d like to write on the page? You might tie this to your relationships with others, including friends, family, and partners; to your past, present, or future; or to who you have been, who you are now, and who you would like to be. This journal prompt can be an ongoing, multiple-day response.
Who are the people that you are most grateful for in your life?
How would you describe yourself in the eyes of a loved one?
What are some areas in your life where you could show yourself more compassion and understanding?
What do you enjoy doing and what would you like to incorporate more of into your life?

Journaling Pitfalls

Journaling certainly has its benefits, but there are some potential pitfalls as well. Writing about uncomfortable emotions and hard feelings is important for cultivating acceptance and emotion regulation. However, focusing only on negative thoughts and experiences, comparing yourself to others, or becoming all-consumed by past events without any solutions or insight on how to move forward could lessen the efficacy of journaling. If you need additional support to work through some stuck points with journaling or life in general, you can reach out to schedule a clarity call or therapy session with me here.

Citations

Aldao A, Jazaieri H, Goldin PR, Gross JJ. Adaptive and maladaptive emotion regulation strategies: interactive effects during CBT for social anxiety disorder. J Anxiety Disord. 2014 May;28(4):382-9. doi: 10.1016/j.janxdis.2014.03.005. Epub 2014 Mar 31. PMID: 24742755; PMCID: PMC4089517.
Baikie KA, Wilhelm K. Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment. 2005;11(5):338-346. doi:10.1192/apt.11.5.338
Ford BQ, Lam P, John OP, Mauss IB. The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. J Pers Soc Psychol. 2018 Dec;115(6):1075-1092. doi: 10.1037/pspp0000157. Epub 2017 Jul 13. PMID: 28703602; PMCID: PMC5767148.
Koschwanez, Heidi & Kerse, Ngaire & Darragh, Margot & Jarrett, Paul & Booth, Roger & Broadbent, Elizabeth. (2013). Expressive Writing and Wound Healing in Older Adults: A Randomized Controlled Trial. Psychosomatic medicine. 75. 10.1097/PSY.0b013e31829b7b2e.
Pennebaker, J. W. (1985) Traumatic experience and psychosomatic disease. Exploring the roles of behavioural inhibition, obsession, and confiding. Canadian Psychology, 26, 82–95.
Smith S, Anderson-Hanley C, Langrock A, Compas B. The effects of journaling for women with newly diagnosed breast cancer. Psychooncology. 2005 Dec;14(12):1075-82. doi: 10.1002/pon.912. PMID: 15704148.
Sohal M, Singh P, Dhillon BS, et al. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Com Health 2022;10:e001154. doi:10