Benefits of Writing
- Breanne Balser
- Jan 9
- 5 min read
What do you think of when you hear the word journal? What are some things that come up for you? Some of us might think of an old diary we used to have as a kid or maybe that book we were told to write in to reflect our gratitude or maybe you have never thought about journaling because you are comfortable holding all your thoughts in your head and storing them that way.
Does any of these sound like you? I am assuming if you are reading this it's probably because you want to learn more about journaling. What is it, why it can be so helpful, and how to actually do it. Well, I have gathered some science-based evidence information on this for you so let's dive right in!
Let’s start by explaining what journaling is. Journaling can be interchangeable with writing. Anytime you are writing you are journaling and vice versa! Journaling doesn’t have to be just writing in a special book. Journaling can be writing to-do lists, it can be writing stories and doing creative writing, it can be just writing to get your thoughts out, it can be writing down a memory that you don’t want to forget, it can be venting to a book, it can be writing about things you don’t want to forget. Journaling can be drawing pictures of an experience or scribbling words to process your thoughts differently. Journaling is whatever you want it to be. As long as you have a pen you enjoy writing with and a piece of paper, once you begin exposing the ink to the paper, you are journaling!
Now here is the most exciting part of this article that I get to share with you! The Why. Why do it? After reading and gathering research II have discovered many reasons to journal. Journaling can help us process our thoughts differently when we write them down with pen to paper, with our hands, physically. A few of the things journaling can help with are:
1. Stress management
Improved Sleep
3. Stress relief
4. Cognitive unloading
5. Improve mental wellbeing
6. Clear mental clutter
7. Mindfulness
8. Mental Health
9. Help aid overwhelm
10. Help process our worries
11. Prevent anxiety and rumination
12. Emotional processing
13. Emotional regulation
14. Gratitude
15. Creativity
16. Selfcare
17. Lower blood pressure
18. Reduce stress
19. Reduce anxiety
20. Improved immune function
21. Improve social-emotional skills
Here are a few of the categories expanded:
1. Stress management: Various evidenced-based practices in psychology and neuroscience utilize the method of journaling called brain dumping to help activate mechanisms of the brain for stress management. Also research from James Pennebaker on expressive writing illustrates that writing about thoughts and feelings can reduce stress and improve mental wellbeing.
2. Cognitive Unloading: Cognitive unloading can also be called brain dumping. This technique can help clear mental clutter and help us process our thoughts in a clearer manner. It can also help reduce mental overwhelm.
3. Anxiety: Journaling can be a form of self-care that can help us manage anxiety and prevent overthinking.
4. Mindfulness: Writing down thoughts can be a mindful activity that helps promote present-moment awareness. Mindfulness and being present are other techniques that can help with anxiety and living a more meaningful life.
5. Health: 13 studies in a meta-analysis showed that practicing writing techniques like brain dumping significantly reduced blood pressure, improved the immune system, and helped with managing depression and anxiety.
Why write by hand?
Writing by hand has been shown to stimulate brain areas associated with emotion regulation and cognitive processing. By articulating thoughts on paper, people often find it easier to release pent-up stress and make sense of complex feelings. This reflective process can bring clarity and emotional relief, allowing individuals to see their thoughts from a new perspective.
The tactile and deliberate nature of handwriting engages the brain differently than typing. This deeper engagement helps to slow down thought processes, providing a meditative effect that reduces stress and enhances mindfulness. This makes journaling a powerful tool for problem-solving and emotional balance.
Handwriting activates neural pathways associated with memory and learning, encouraging creativity and innovative thinking. For individuals facing stress or confusion, this act of putting pen to paper can facilitate breakthroughs and insights.
Regular journaling fosters introspection and can reinforce positive thinking patterns, especially through gratitude journaling. Noting things one is thankful for helps redirect focus from stressors to uplifting experiences, promoting mental well-being over time.
What about Sleep?
Yes, there are studies suggesting that journaling before bed can positively affect sleep quality by reducing stress and organizing thoughts. One specific approach, called "structured journaling," involves writing a to-do list for the next day. Research has shown that this can decrease bedtime anxiety and help individuals fall asleep faster. By offloading unresolved thoughts, this practice promotes peace of mind and enables more restful sleep.
Other types of journaling, such as gratitude journaling, can also aid sleep. Focusing on positive events or achievements fosters a calm mental state, which can enhance relaxation and reduce stress levels before bed.
Journaling also provides an opportunity to disconnect from electronic devices, which are known to disrupt sleep due to blue light exposure.
It’s worth noting that some methods, such as expressive writing about deeply emotional topics, might not be ideal immediately before bed, as they could increase arousal instead of calming the mind. Choosing the right focus, like listing tasks or reflecting on positive aspects of the day, is key to reaping the benefits for sleep.
I like to start with unloading or brain dumping first by writing down everything that is on my mind. And try to wrap up the session with something positive.
How to begin?
Simply gather your favorite pen to write with a simple journal and start writing! What comes up for you? What’s on your mind?
1. Start writing
2. Write without judgment
a. It doesn’t matter what it looks like
b. It doesn’t matter if your spelling is correct
c. It doesn’t matter if your grammar is correct
d. No one will read it, this is a thearpeaitic process for you.
If you try this I would love to hear about the experience. Email me nutritionbalancedbybre@gmail.com and tell me all about it! I can’t wait to hear from you!
References:
1. Park, Crystal L., and Carol Joyce Blumberg. "Disclosing trauma through writing: Testing the meaning-making hypothesis." Cognitive therapy and research 26 (2002): 597-616.
2. Baikie KA, Wilhelm K. Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment. 2005;11(5):338-346. doi:10.1192/apt.11.5.338
Monika Sohal, Pavneet Singh, Bhupinder Singh Dhillon, Harbir Singh Gill - Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis: Family Medicine and Community Health 2022;10:e001154
https://www.urmc.rochester.edu/encyclopedia/content?ContentID=4552&ContentTypeID=1
https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times
8.D’Amore, Manuela. "The Healing Power of Writing: Traumatic Memories and Recovery in Italian British Literary Narratives of WW2." Altre Modernità 32 (2024): 112-125.
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