How To Start Journaling For A Happier You

The US National Library of Medicine published research of a controlled trial testing the effects of writing about stressful or emotional events. The research suggested that Journaling significantly improves mental health and some physical health outcomes. Further research has proven, Journaling has shown incredible improvements in well-being, with expressive writing being found to have beneficial effects on blood pressure, reduce anxiety, and lower stress.

Daily Journaling For A Better Day

Start by asking yourself these questions to help you to reframe the day:

  • What went well today?
  • Did I learn today?
  • This made me confident today…
  • Would I change any decisions I made today?
  • What do I need to focus on tomorrow?
  • What do I need to let go of?
  • What am I most grateful for?
  • Tomorrow, I want to feel like…

Doing this allows us to look at what has happened and provide a chance to process while recognizing the positives experienced. Reflecting for a short time can allow us to understand our mistakes and grow from our experiences.

Journaling For Better Mindset

A mental wellness-focused journal will help recognize and relieve stress while aiding better mental healing. Start by asking yourself these, either daily or weekly.

  • What has my stress/anxiety taught me about myself?
  • Describe how I am feeling in five words.
  • Name three songs that mean the most to me right now and why?
  • Write the critique I think about myself and answer why I feel this way.
  • What activities will make me feel better?
  • Tomorrow (next week/next month) I want to do … more.

Journaling For Self-Love

If you find you’re someone who struggles with appreciating themselves or feels as though they aren’t good enough, starting with these journal prompts will help build confidence and dig deep into those insecurities that keep us up.

  • What are my goals for the week, month, and year?
  • Describe five things I like about myself.
  • What are the three things I’ve accomplished this day or week that I’m proud of?
  • What are my strengths, and how can I put those to better use?
  • How can I choose to love myself more?
  • Describe what I would do if I knew I wouldn’t fail.

A study in 2019 showed that Journaling daily allows people to see the highs and lows of their life, allowing them to build better awareness and relieve stress.

Consistency with Journaling is said to have the greatest benefit to mental wellness. It also helps to check in to raise better awareness of personal emotions and any stresses in your life and allow you to take back control of your own life. Emotional writing and Journaling help you become the protagonist of your own story and live a better, more contented life.

References

  • Expressive writing and positive writing for participants with mood disorders: an online randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/22209127/
  • Self-writing as a tool for change: the effectiveness of psychotherapy using diary https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7451300/