Regular diarists say journaling helps them clarify their own thoughts and emotions about things that happen in their lives. There is no wrong way to journal, say experts, and putting pen to paper can help with mental health and clarify thoughts and feelings.
A Brief History of Journaling
Humans have been jotting down their feelings and experiences for millennia. The earliest example of a diary is over 4,500 years old, written on papyrus by a mid-level official who helped in constructing the Great Pyramid of Giza. Since then, other noteworthy diarists have included Lord Byron, Virginia Woolf, Albert Einstein, Audre Lorde, and many others.
Overcoming the Embarrassment of Journaling
Many find journaling difficult, even embarrassing. On forums such as Reddit and Quora, users post questions like, “Why am I embarrassed by journaling, even though I know no one will see it but me?” and “Why do I feel stupid while writing a diary?” Emily Chertow, founder of Journaling Classes, explains that this feeling is common because society emphasizes how we act, behave, and present ourselves, making it uncomfortable to show up as our full, unfiltered selves.
What Is Journaling?
Melissa Nunes-Harwitt, a licensed clinical social worker and therapist at the University of Rochester medical center, defines journaling simply as putting your thoughts on paper. It is about taking something from inside yourself and giving it an external place to land. Unlike other forms of writing, you are doing it for yourself, not for an audience. What matters is not the product but the process.
Benefits of Journaling
Journaling can be a subtle but powerful form of self-validation. Every time you write down something you are thinking or feeling, you honor your unique self and allow a release of emotional energy. Research has shown some mental and physical health benefits, though they are context specific. A meta-analysis concluded that while more research is needed, journaling is a cheap, easy, and low-risk practice.
Putting something into words changes our perspective, says Dr. James Pennebaker, professor emeritus of psychology at the University of Texas, Austin. Writing forces you to describe an experience and tie it to other things, giving you the opportunity to dig much more deeply than if you were just ruminating about it.
Tools for Journaling
You don't need a special leather-bound notebook or a fancy pen. The best journal is one you will actually use, whether it is an elegant personalized diary or a simple notepad from a convenience store. You can also type out your thoughts on your phone or computer. If paper feels too permanent, try writing on a whiteboard and erasing it afterwards.
How Often Should You Journal?
There is no research that shows when or how often one should journal. It boils down to personal preference. Consistency is more important than doing it every day. Start small: set a reminder in your calendar to put pen to paper for even just 5 minutes, a few times a week. It is normal for journaling frequency and volume to fluctuate over time.
What to Write About
Experts emphasize that there is no wrong way to journal. You can reflect on a day you have had, pulling out small moments and details, and explore the lived experience of them. If that feels too much, start with a list: a gratitude list, a to-do list, or any sort will work. Lists are easy, low-pressure ways to get pen to paper.
Journaling is an opportunity to be completely honest with yourself. If there are topics you do not feel comfortable being honest about even with your best friend or therapist, writing can enable you to get more clear about what you feel and why. If you think about an issue too much and keep coming back to it, that is a sign that writing could be a good step.
If you come face to face with a blank page and have nothing to say, incorporate that discomfort into your journaling process. Write down those negative messages to decrease their intensity. Often, when people do not think journaling is for them, it is because they have internalized rules about what it should look like. Try keeping a journal around for a while, and write in it whenever you want and however you want.
