3 Surprising Reasons to Keep a Journal

It really does help (and not just when you're lovesick!)

4 min

By Natascha Klemm
October 7, 2022

Why trust us?

Some people associate journals with notebooks crammed with stickers and locked with a little padlock meant to guard the deepest secrets of heartbroken teens. But writing down thoughts and experiences can have many scientifically proven benefits on your health and well-being – especially for those who want to perform well in everyday life.

Also along similar lines: 50 Positive Affirmations for Your Day

The Advantages of Journaling

We’re all familiar with the days when our heads are full and thought follows thought. To calm the chaos, many people try to note these thoughts down on paper. It’s supposed to help them process it. But what does the science say – what are the proven benefits of journaling?

A Stronger Immune System

Since 1986, researchers have been looking into the question of whether writing can affect the immune system, and if so, how. Psychology professor James Pennebaker began this research with a study in which he asked his students to write for 15 minutes a day. One group wrote about their deepest thoughts and feelings, while the control group wrote about neutral aspects, such as their room’s decor. Over the next six months, the first group made significantly fewer visits to the doctor than those in the control group. From this point on, many specific studies have been conducted. One study, published in the journal Brain, Behavior and Immunity, demonstrates that writing not only has a preventative effect, but also helps people heal faster after injury.

120 research participants demonstrated that a punch biopsy wound healed better if they kept a diary about their emotions, in contrast to the control group, who wrote about neutral topics, like interior design. However, the healing effect only appears to be short term and so far the reason for this has not been adequately researched.

Even if studies are not yet sufficient to make definite recommendations, journaling is still worthwhile.

Emotional Health

Writing down negative thoughts and simply locking them away in a diary is precisely what many people hope for when journaling. Some studies have effectively proven the beneficial effect of writing on mental health. A Pennsylvania State University study in the USA involving 70 participants demonstrated a reduction in mental stress, worries and fears and greater resilience among 35 participants. The other participants constituted the control group. Past events that have a lasting negative impact on mental health are also processed better, as a study, published in the Journal of Contemporary Psychology, suggests.

Better Sleep

According to Pennebaker, when we are able to get closure on our experiences, we benefit from better sleep and improved memory. Those who are more rested can also concentrate and perform better in everyday life. One study, published in the Journal of Experimental Psychology recommends that anyone who writes in the evening before going to sleep should write down tasks and to-do lists at the same time. This gets it out of their heads, rather than brooding over past events, which can bother people shortly before sleep. It is necessary to point out that the study was only carried out across 60 participants and its validity is therefore limited. Find out what works for you.

How To

Journaling should happen on an individual basis and should not follow a strict guide – after all, the point is to use it in your own way. It can help to keep a few points in mind before getting started, however.

Timing: how often, and for how long, you write is entirely up to you. It can be helpful to make it part of your routine so that you keep it up long term. But whether you make journaling part of your morning or evening routine is entirely your choice.

It doesn’t have to happen every day either. As Pennebaker explains in the New York Times, writing about the same thing every day can actually promote rumination. Should you reach that point and find that you’re going round in circles and can’t put a topic to rest, he recommends trying a new approach. Clear your head by going jogging, talk to someone you trust, go to a bar – whatever works for you.

Environment: find somewhere with no distractions. Put your phone in flight mode and go offline for a short while. Whether you prefer to write your thoughts down on a laptop, cell phone, or on paper is up to you. The study does not specify any particular means.
Give up the control. Don’t forget that you’re writing for yourself and no-one else. It doesn’t matter if you make spelling mistakes, if the sentences are confused and don’t always make sense, or if you write neatly. Don’t think too much, let the words flow onto the paper as they come into your head. Perhaps they will surprise you from time to time and give you new insights into your subconscious. If you’re not sure how to start, start small. In a few lines, write down what you’re grateful for – today or generally. Sure, it sounds cheesy at first, but it can demonstrably reduce negative feelings. However you get started, you’ll soon see that it gets easier.
Take care of yourself. Often, you don’t even know what’s on your mind until you allow yourself to let it out unfiltered. If you notice that feelings are coming out that you can’t handle on your own, the writing hasn’t missed its mark. Use these feelings as an opportunity to address root causes and seek advice from people you trust. Researchers emphasize that it’s not just the writing itself that matters, but how you deal with the emotions and thoughts it evokes.

Keeping a journal is a personal process and it helps everyone to varying degrees. It can’t hurt to try it out, find out where you end up, and maybe get to know yourself a little better in the process. That being said, you might be just as excited to find these journals in a few years’s time as you are when you re-read your 12-year-old thoughts and feelings now.

More interesting articles from foodspring:

Sources for this article

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.