It’s scientifically proven that keeping a diary is beneficial for your mental health. It is a place to admit your struggles, fears, and feelings. It likely feels good to get all of your thoughts and emotions out of your body and write them down on paper. If you aim to put this habit to good use, here are 10 helpful tips for you to start journaling.
Writing with pen and paper helps you process your feelings better. You can also express what’s inside you with drawings. But go with whatever you’re more comfortable with and what’s more convenient for you.
The best way to build a habit is to appoint a space and a time in your weekly calendar. That means you should pick a time of the day that’s good for you and sit in a comfortable space of your choosing and start journaling. It could be the first thing you do when you wake up or the last thing before going to sleep, whatever you prefer.
When starting out for the first time, keep it simple. Practice expressive writing only for a few minutes and set a timer. Do not go over 20 minutes unless you feel it’s naturally flowing with ease.
There’s no hard-and-fast rule on what you should write. It’s your space to create whatever you want to express your feelings. Don’t worry about spelling or sentence structure or what other people might think. Some people may prefer to write only if something is bothering them, but you should do what feels right for you.
According to a study, writing about emotions in an abstract sense was more calming than describing them in vivid language, which could make people feel more upset by reactivating their original feelings.
The good thing about journaling is that you don’t need to have a lot of complicated items. You might use a beautiful notebook, a specific journal, random scraps of paper, or your phone to write on. If you don’t feel like writing, you could even try a voice memo.
Keep your journaling interesting! It doesn’t have to be just about writing sentences. You can try different formats; write lists, make poetry, compose a song, write a letter, draw some art, or try bullet journaling. You can also find journaling prompts online that might inspire you.
Writing about an event that was stressful or emotional for you may be more beneficial to your mental health than just diary writing.
If you attempted expressive writing, especially in describing emotions or situations you would like to overcome, then it’s best if you don’t read it again. Consider these pages as a space where you “dump” the negative thoughts and feelings and let go of them.
Keeping a gratitude journal is one of the most popular practices. There are impressive benefits to this simple act of writing. Giving thanks is good for your mental health. So, start off by listing three things that you’re grateful for. These can be small things, like a walk in nature, a delicious cup of coffee, or good weather. You can write down a list or complete sentences. Details may help you relive the good moments of your day. How did the sunshine feel on your face? What feelings did the smell of coffee bring?
A journal isn’t going to solve all your problems. It isn’t a therapist or counselor. But it can help you learn more about yourself.
Just like any other habit, you can blend journaling practice into your day by dedicating at least five minutes each day, and you will see how healthy your brain will become and how you can grow from there.
