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How Keeping a Journal Can Enhance Your Mental Well-Being

How Keeping A Journal Can Enhance Your Mental Well-Being

Journaling is one of the effective ways to decrease stress, manage depression, and organize your life. It is an interesting tool for letting go of anxiety, opening up to your inner self, and feeling grateful for what you have. One of the best things about journaling is that you can do it in the comfort of your home. It means that you can jot down your thoughts whenever you have time. As you write down your emotions on a piece of paper or a digital app, you can get more than just mental health benefits. It helps you to get your life on track – whether you wish to attain future goals, struggle with relationships, or want an organized life. Expressive writing is an effective way to interact with your inner self and make wiser life decisions. 

How Can Journaling Enhance Your Mental Well-Being

Here are some amazing ways how journaling can boost your mental well-being:

Decrease Stress And Manage Anxiety 

According to a study, writing for 15 minutes per day can help in reducing your stress. With interesting journal entries, people can concentrate on all the positive aspects of life rather than the things that cause anxiety and stress. After writing a journal for many weeks, you can see certain improvements in stress and anxiety levels.

Reduce Depression Symptoms

Journaling for wellness also helps you to lower your depression levels. One way to feel grateful for the things you have in life is to start writing about all the things you have. Further, write down how those things help you in daily life. For instance, you can start writing about a car that helps you in your daily commute, your house for a safe place, etc. Expressing gratitude for things and people around you can boost your mood instantly. But how to start writing about gratitude? Well, you can begin with writing about the positive things in life.  And, slowly you’ll start feeling fuller of enthusiasm instead of getting depressed.

Improve Immunity

As per some research, journaling can even help in improving one’s immunity. According to a study, when some patients started journaling about their emotional events, the doctors were pleasantly surprised to see improvement in their immune system. The analysis also suggested that it was because of the lack of inhibition in journaling technique. Nonetheless, there is limited research on this incident.

Decrease PTSD Symptoms


Journaling is even considered a good way to decrease PTSD symptoms. According to research, journaling can help people with stress reduction. A study showed that people with PTSD experienced an improvement in mental health after beginning journaling in a narrative format. Individuals in the study were facing severe trauma and after writing about it, their narratives started to change. Slowly, they started looking at the positive aspects of their life. When that happened, they started feeling good and this significantly improved their condition. While it may not seem as simple as described, sometimes the best remedy to overcome a trauma is to develop a mindset to conquer it, when you’re ready for it.

Help You Attain Goals

With journal writing, one begins to visualize things better, keep themselves accountable, and start planning ahead. With this, they start working towards their goals with full determination to achieve them. When you write your thoughts and read them, it makes you feel that your goal is achievable. This way you start working hard to make it happen. 

Track Your Growth

Journaling is a good way to document your day for several reasons. For instance, if you keep a journal to track your food habits, it helps you recognize dietary restrictions or what is triggering physical pain.  With regular tracking, you can even find the causes of anxiety or stress and work to control them. Once you understand the triggers and start working on them, you can certainly boost your mental health. 


Feeling motivated? If so, begin your journaling journey today. Whether you choose traditional pen and paper for journaling or a digital app, writing down your emotions can help you understand your feelings. When that happens, you start understanding things causing stress or anxiety in life. Hence, you can work on improving those aspects of your life for peace of mind.

Hue Douglas is the Chief Editor of Zumboly and a former Journalist. With a Bachelor of Arts in Communications from Seattle University, he writes mainly about technology, health, and business fields since he finds them engaging and fulfilling. Through writing many articles and gaining experience, he has evolved into a storyteller who shares his knowledge through these articles.