10 Benefits of Journaling for 10 Minutes a Day

10 Benefits of Journaling for Minutes a Day

Express yourself

by Erika Engel

Erika Engel is an executive/life coach and therapist who contributes regularly to the Psychonephrology website, a community of nephrology and mental health clinicians, patients, families and caregivers committed to understanding and helping people who are coping with the psychosocial impact of chronic kidney disease.

With more than 75 percent of US households having access to a computer or some type of handheld device, many individuals undertake some form of writing on a regular basis, although it does not always result in an expression of one’s actual feelings. Even though keeping a journal is not everyone’s cup of tea, you might want to consider starting one after reading about the positive benefits, both physical and psychological, particularly during stressful periods.

People often imagine that keeping a journal or a diary can be a chore. Others feel they are not cut out for it. Maintaining a journal, whether online or offline, is not something they picture themselves doing. But wait till we share the positive benefits of journaling with you.

10 powerful benefits of journaling

1. Fewer depressive symptoms: According to a study, Evaluation of expressive writing for postpartum health: a randomised controlled trial, women in an expressive writing group rated their stress as significantly reduced after completing the task. Cost analysis suggest women who did expressive writing had the lowest costs in terms of healthcare service use and lowest cost per unit of improvement in quality of life.

2. Broadening your IQ: A study by the University of Victoria observes that “Writing as part of language-learning has a positive correlation with intelligence.” 3. Calming and clearing your mind: The more you write, the clearer your thoughts and emotions will be.

4. Better mood management: The expressive writing, positive writing and time management control writing groups all reported significantly fewer mental and physical symptoms, lasting at least four months after writing.

5. Improved memory capacity: Expressive writing can increase working memory capacity.

6. Self-realization and acceptance: When you write, you become more aware of your thoughts and emotions.

7. Positive vibes: It helps you to release repressed feelings and negative thoughts.

8. Self-examination: Exploring the reasons and effects of your stress and anxiety makes you better equipped to deal with them.

9. Feeling good: Writing down your thoughts and feelings boosts your overall well-being.

10. Moving forward: Writing what your goals, strategies and weaknesses are is a very good tool for performance analysis.

Tips for best performance

• Try to write in a personalized space free from distractions. • Fix a time and try to write during that time without skipping in and out. • Be true. Write whatever emotions come to your mind, without holding anything back. • Date the entries. • You can choose to keep an online or offline journal. • De scribe your experiences, even the insignificant ones.

It will give you an idea about what to write and you may find the cause of what was bothering you that day. • Write with gratitude: You will be amazed to find out that there are so many things to be grateful for. • Try not to lurch into the negativities of your life. • K eep a log of successes: read it on days when you want to uplift your mood. • Add quotes that inspire you. • Keep your journal private.

Keeping a journal will help you gain understanding and awareness of your emotions and experiences, which not only helps in stress reduction, but also makes you more mindful. So unwind yourself and know yourself better. 