Written by Alejandro Schonfeld
Medically reviewed by Paula Alvarez (Psychologist, Dance-Movement Therapist, Emotional Intelligence Specialist & Applied Neuroscience in the Educational Field Specialist)
Art by Valentina Taraborelli
Keeping a personal diary is nothing new. In fact, people have been doing it for thousands of years—at least as far back as the Great Pyramid of Giza. In 2013, French archaeologists discovered the remains of a 4,500-year-old book in a cave on the shores of the Red Sea. It turned out to be the diary of an Egyptian official, the oldest papyrus text ever found.
Journaling offers a space free from shame, judgment, and criticism.
What is new, though, is the fresh perspective on how journaling benefits mental health, as well as emotional and even physical well-being. This ancient practice has gained modern recognition as a simple but effective tool for personal growth and is now known as journaling.
What Journaling Is and Why It Helps: a Judgment-Free Space
Aligning the mind’s rhythm with the calming flow of writing. Putting your emotions into words to take a step back from problems and fears: weigh them, compare them, and figure out what really matters. Verbalizing, externalizing intrusive or distressing thoughts. Turning off the mental radio. Facing thoughts or memories you may not dare to share with anyone, but need to express. Venting. And above all, in the privacy of personal writing, finding a space free from shame, judgment, and criticism.
By identifying when and why your anxiety, stress, or other issues flare up, you can start to figure out what triggers them.
Since 1986, when Professor James Pennebaker, a social psychologist at the University of Texas, conducted his pioneering study on journaling published as “Confronting a Traumatic Event”, numerous studies have confirmed the mental health benefits of this practice.
According to the University of Rochester Medical Center’s Health Encyclopedia, journaling can help with:
- Managing anxiety
- Reducing stress
- Coping with depression
Writing regularly not only serves as a mental organizer but also allows you to track patterns in your symptoms. By identifying when and why your anxiety, stress, or other issues flare up, you can start to figure out what triggers them. This insight is valuable for creating a “damage control” plan to reduce or manage those symptoms. While professional therapy may be necessary to address the root causes, journaling can offer significant relief in the meantime.
Journaling isn’t about crafting a masterpiece… if you let go of that pressure, you might end up writing something more meaningful than you expect.
Tips for Journaling
- Consistency matters. Try to write every day, or at least every few days, even if it’s just for a few minutes. It can be tough to get started and to stay consistent, but don’t worry—even writing a few lines is better than nothing. Keep in mind the mental and emotional health benefits as motivation.
- Don’t ask too much from yourself. Write freely—whatever comes to mind, even if it’s scattered or unpolished. Spelling mistakes, typos, or a lack of structure don’t matter. The point is to express yourself. You might even draw.
- Privacy is up to you. Whether or not you want to share your journal is your call. But if you think sharing it will affect how honest you are, it’s better to keep it private and focus on writing for yourself.
- Forget about making it “literature.” Journaling isn’t about crafting a masterpiece, so don’t hold yourself to that standard. Ironically, if you let go of that pressure, you might end up writing something more meaningful than you expect.
