"Journaling can promote acceptance–and mindful acceptance in particular–which is a valuable and effective way of getting unstuck, freeing ourselves to move forward" – The Mindfulness and Acceptance Workbook for Anxiety (Forsyth & Eifert, 2016)
Does a prospect of a quiet moment in solitude with your beloved pen and a notebook fill you with contentment, peace, and mental clarity?
If it does for you, it may very well be that you might be an introverted person, and expressing how you feel in writing is like the oxygen you need to inhale in order to survive. But if you're not a natural introspective thinker, you could consider starting by getting to understand the benefits of keeping a journal.
But first, what exactly is journaling, and how does it differ from a diary?
Journaling is a broader term that represents various types of writing for personal reflection and self-expression. It's similar to a diary which serves as a record of daily events, experiences, thoughts, and emotions. The diary is usually chronological, with entries organized by date and time, meaning it's more like an everyday task you need to keep up with.
While journaling can still involve daily entries, it doesn't necessarily have to follow a strictly chronological structure. Writers can choose to focus on specific themes or topics and can be more flexible in terms of format, and you may incorporate sketches, diagrams, or other elements alongside your writing.
Journaling comes in a wider range of formats from basic reflections and your daily events like a diary does, but it doesn't necessarily have to follow a strict chronological structure-setting. Essentially, whatever you want to record, about anything, and whenever you would like to; setting and tracking goals, creative writing, art journaling, gratitude journaling, health and self-care, and much more.
I doodle a lot in my journals, it serves as my creativity boost to encourage creative thinking, imagination, and clarity of expression– especially emotional ones. I do have a notebook for daily reflections and log for the day, a weekly review page that serves as a reminder of what have I achieved and felt, and another blank notebook for long-entry journaling when there's the need to (dump).
"Brain scans on volunteers showed that putting feelings down on paper reduces activity in a part of the brain called the amygdala, which is responsible for controlling the intensity of our emotions." – Matthew Lieberman, Psychologist at UCLA.
In the past, my journal served as a place to 'dump', mostly unpleasant (or occasionally pleasant) events as I liked to purge and decompress when life gets hard. Now after a few A5 notebooks on the shelf and that many birthdays, I am in my forties and I find the contents shift to more of my reflection on certain events, and not necessarily always about releasing my emotional havoc. Now it focuses more on how life and the world unfold, and of course how I feel about them.
Apart from these personal development and overall mental well-being benefits, what can it help us to gain benefits on brain development and cognitive function?
- Memory improvement: Regularly writing about experiences and events helps strengthen memory pathways in the brain. Recalling and documenting details about your day enhances memory retention.
- Cognitive processing: Journaling involves cognitive processes such as organizing thoughts, forming sentences, and expressing ideas coherently. Engaging in these activities regularly can enhance cognitive processing and language skills.
- Emotional regulation: Writing about emotions can engage the brain's prefrontal cortex, which is responsible for emotional regulation and decision-making. This can lead to better emotional control and reduced stress.
- Creativity stimulation: Expressing thoughts and ideas through writing fosters creativity. Engaging in creative activities activates various areas of the brain, stimulating new neural connections.
- Mindfulness and focus: Journaling requires concentration and mindfulness as you focus on your thoughts and experiences. Practicing mindfulness through journaling can improve attention and focus.
- Neural plasticity: Regular journaling may promote neural plasticity, the brain's ability to reorganize and form new connections. This can support cognitive flexibility and adaptability.
- Problem-solving skills: Writing about challenges and problem-solving exercises the brain's executive functions. This helps improve analytical thinking and problem-solving skills over time.
- Self-awareness and introspection: Journaling encourages self-reflection and introspection, which are essential for understanding oneself better. Increased self-awareness can lead to personal growth and emotional intelligence.
- Dopamine release: Expressing thoughts and emotions in writing can trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. This can create a positive feedback loop that encourages continued journaling.
- Stress reduction: Chronic stress can have negative effects on the brain, but journaling can help reduce stress levels. Lower stress leads to a healthier brain and improved cognitive function.
The above list is what I compiled from the internet under the subject of Positive Psychology, specifically on the effects of expressive writing on mental health, emotional well-being, and cognitive processes.
In summary, both diary-keeping and journaling offer valuable opportunities for self-reflection, personal growth, gaining clarity of our minds, and boosting creative expression. It's important to note that the brain benefits will only come from consistent and meaningful journaling.
Make journaling a regular habit, and make your journaling routine sacred will contribute to these positive effects over time especially if you are on the path to self-actualization. There is no better tool to communicate with your inner Self other than quietly listening to your thoughts and writing them down.
Whether it's writing a daily journal, keeping a gratitude journal, or exploring creative writing, any form of expressive writing can offer significant advantages for brain development and cognitive well-being. If you keep up with the consistency of this habit, I can confidently say that it will not be a waste of your precious time.
Until next time, happy processing your feelings in writing!
