Psychotherapy through writing, known as “journaling therapy,” involves using journaling exercises as a therapeutic method to increase awareness and improve mental health as a result of internal and external stressors. Many psychotherapists also rely on journaling as part of their treatment. Journaling is a form of mindfulness, focusing on important things in your life that you may not always be aware of, which enhances your awareness of yourself and the events around you. In a follow-up study conducted after 12 to 18 months, 85% of participants reported that the writing exercise had a positive effect, and 59% of them continued to use journaling as a means of coping with stress. Learn through the Dalili Medical website about the benefits that you can achieve through blogging and journaling?

**What does journaling mean?**

 

Journaling means documenting daily events and experiences in a notebook or diary. This process aims to record daily events, thoughts, and feelings, and is a means of self-expression and deep thinking. It can also be an effective tool for relieving psychological stress and achieving self-analysis. Diaries act as a mirror that reflects the daily events in an individual's life, providing a clear vision of the ups and downs of life that they have gone through. Through these writings, people can think about the individuals who have positively or negatively influenced their lives, as well as the circumstances that have shaped their path, by comparing their past experiences with the present.

Writing a diary helps to reflect deeply on daily experiences and the individual's existence in general. By writing on paper, personal needs are met and new insights are gained. This process also enhances awareness of internal thoughts, which contributes to self-discovery and development. In the end, the person becomes a close friend to himself, and treats himself with kindness and compassion.

*Disadvantages of writing a diary**

 

Writing a diary is considered an effective means of treating some psychological conditions, but this method may carry some negatives, especially in cases of psychological trauma, as it can lead to:

- Increased anxiety in the person when confronted with his negative feelings or thoughts and painful memories.

- The person becomes more harsh when writing about the traumatic events they have experienced.

- Difficulty interacting with others, as the person may feel isolated when writing about their memories.

**Different types of journaling**

We will review a variety of journaling options to help you choose the most appropriate for your needs and development, including:

- **Goal list journals**: Allows you to track your progress towards achieving your goals and set deadlines for each aspect of your life.

- **Gratitude journal**: Typically involves compiling daily lists of things you are grateful for, which enhances positivity.

- **Bullet journals**: Using an index and an organized structure, this method provides an organized method for writing down ideas and planning time periods, which helps in managing time effectively and allows flexibility in writing styles within this type.

**Free writing**: This is a writing style characterized by awareness without the need to organize ideas, allowing them to flow naturally on paper.

**Planned Journal:** As the name suggests, this is a journal that is used to keep a diary and document events, with an emphasis on organization and self-reflection. Although similar to a traditional planner, it includes dedicated spaces for deep thinking and logical analysis.

**Vision Journal:** This journal acts as a vision board, allowing you to express your aspirations and assign them to specific sections. It is important to note that you are allowed to set “only one goal per day.”

**Morning Journal:** This journal is recommended for writing down your unfiltered thoughts, which could include plans for the day, goals you are working towards, or just a flow of ideas. The goal is to capture these thoughts immediately after waking up and track your progress over time.

**Five Year Journal:** Writing a journal in this format requires you to visualize yourself in the future and map out the path to get there. It invites you to think about what you will take with you on this journey and what you may need to let go of. By setting motivational rewards, you can ensure you stay on track and maintain your sense of purpose.

**The Mental Health Benefits of Journaling**

**Coping with Stress** Stress can often leave people feeling overwhelmed, frustrated, anxious, angry, isolated, and scared, or a combination of these. Writing about personal feelings and thoughts gives people the opportunity to express themselves and process those feelings. Writing can also provide greater clarity and help identify potential solutions to problems.

**Boosting the Immune System** In a 2018 study at the University of Cambridge, participants were asked to write down their deepest thoughts and feelings about the stressors they were facing. After four months, results showed that those who spent 15 minutes a day writing about their experiences saw fewer doctor visits and fewer sick days.

**Expressing Gratitude** People who feel grateful achieve more goals, are less likely to burn out, are more resilient, and experience a higher level of overall well-being. Research has shown that gratitude activates areas of the brain associated with positive emotions. So journaling provides an opportunity for individuals to document everything they are grateful for.

**Achieving Goals** Writing down goals is one of the most powerful ways to achieve them. Many top athletes and executives rely on visualization to achieve their goals, but writing down goals helps to clarify the vision and better visualize the end result.

**Mental Health Support** Expressive writing, such as journaling, is an effective way to process traumatic events. People with post-traumatic stress disorder (PTSD) often benefit from this process. Writing isJournaling is an effective way to deal with difficult emotions. A 2015 study showed that regular journaling can be an effective way to manage symptoms of PTSD.

**Improving Relationships With Others** The practice of reflective journaling allows you to gain new insights into your past experiences. It moves you from simply thinking about events to a state of deep understanding and learning. Although writing focuses on past events, journaling in a reflective manner helps you draw valuable lessons. As a result, when you encounter similar situations in the future, you will be able to better control your reactions, which will enhance your ability to influence others and improve your communication skills. This is an essential component of improving your overall quality of life.

**Forms of Therapeutic Writing in Journal**

- Writing a letter to yourself.

- Writing letters to others.

- Freewriting (writing down whatever comes to mind).

- Mind mapping (identifying the central problem in the middle and drawing branches representing different aspects of it).

**Helpful list of questions for reflective journaling:**

 

- What is my favorite way to spend my day?

- If I could talk to myself as a teenager, what would I say?

- Write a list of things that make you smile.

- What do you wish others knew about you?

- What affects you the most?

How do I feel now or during the day?

What makes me feel this way?

What is the reason for my feeling this way? What is the root of the problem? What is bothering me? What have you noticed about yourself this week?

If you had the chance, what are three wishes you would like to fulfill?

Your dreams (keep a journal next to your bed to write down your thoughts when you are feeling up).

What you are feeling and thinking about at the moment you are writing.

What are the most prominent diseases that writing can treat?

Writing helps treat a wide range of diseases, not only psychological but also physical. Many physical diseases that some people suffer from are primarily due to psychological factors. Some of the illnesses that writing can help treat include:

- Depression

- Obsessive-compulsive disorder

- Anxiety

- Chronic illnesses

- Feelings of fear

- Feelings of regret or loss

- Eating disorders

- Relationship problems

- Addiction

- Boosting immune system function

- Difficulty communicating with others

How to start your journaling journey?

 

Whether you are a complete beginner to journaling or have returned to it after a long time, here are some tips to help you build a useful and sustainable habit.

**Take small steps** At first, try not to put too much pressure on yourself. Small steps are less likely to be rejected by the mind, while big changes can cause a sense of insecurity, which can lead us to give up quickly. For example, you can set a timer for just a minute or two each day for your journaling session.

**Choose the simplest tools** Since everyone is different, start with whatever makes it easy for you to incorporate writing into your daily routine, such as:

- Writing in a blank document on your computer.

- Use a note-taking app on your phone.

- Write down your thoughts on paper.

**Try freewriting** Start by taking a few deep breaths, observing your immediate surroundings, and then write down whatever comes to mind. If you have trouble writing, you can describe the experience so that the ideas flow into your journal.

**Get it all out** Write down whatever thoughts and feelings come to mind without censoring yourself. This is your journal, so you can be as spontaneous, open, and honest as you want. To avoid the urge to edit what you’ve written, try to write as quickly as you can.

**Organize your journal** If you prefer organization, try writing at the same time every day. For example, you could write down your thoughts when you wake up in the morning, or before you go to bed. You can also tie your journaling to a habit to reinforce your commitment. For example, you could write before or after prayer, or during a break at work.

**Connect events** To enhance your self-awareness, you could record your feelings about a particular situation on a daily basis. For example, you could simply write:

This is what happened today.

I feel these feelings about it.

I think about these thoughts.

**Avoid rehashing painful events** It is advisable not to go back to the details of difficult situations. If you feel like you haven’t moved on from a particular situation, you can redirect your focus to what you are grateful for in the moment, or how you can apply the lessons you have learned.

**Discover self-motivators** Motivators are a powerful way to get to know yourself more deeply, and they are also useful when you are unsure of what to write about in your journal. You can use the following points:

Write about your favorite memories from your childhood or special moments from your children’s lives.

Go out into nature and write about your experience there.

Describe something you are afraid to do, and why.

Talk about something you love and enjoy, and explain why you prefer it.

Describe yourself, including your personality and your roles at work and at home. Then try to describe yourself from the perspective of a close friend or family member.

If you woke up tomorrow and found that you had everything you wanted, what would your life be like? Where would you be? Who would you spend your time with? What would you do during your day?

What would you write in your journal? Here are some questions that might help you.

Journaling Questions:

If you’re feeling lost and don’t know where to start, these questions might be helpful for you in your journaling. Remember, the most important thing is to keep writing.

What are three goals you’re trying to achieve today?

Can you overcome your cell phone and social media addiction?

In terms of your personal learning, what have you accomplished so far?

What have you achieved in the areas of health and fitness?

What is one thing that would give you energy today?

Was there a situation today that you could have handled better?

Are there any events thatA task you have gone through that you would like to remember?

What did you learn or discover this month that you need to remember?

What are your goals for the next month?

What benefits do you gain from journaling?

What skills are you good at, and which ones do you need to improve?

What makes me feel bored?

How much sleep do I need?

What is the most important thing in my life?

Who are the people who are most important to me?

What are the things that make you feel grateful?

What are the things that restore your enthusiasm after losing it?

How do I define success for myself?

How can I get rid of the negative thoughts that come to my mind?

How do I want others to see me?

What is my view of myself?

What is the difference between writing and journaling as a means of therapy?

The difference between writing and journaling is that writing is about explaining the thoughts and feelings that a person has experienced in the past or is facing in the present. While journaling involves writing a diary or memoir on a daily basis. Writing is also done automatically by the person himself, while writing may be directed by the therapist who is performing the treatment process. Finally, writing is considered an act requested by the therapist, while writing is an act that starts from the writer himself. The writer does not have to have special skills or experiences when using writing as therapy, because the goal of writing in this case is not to produce a literary work, but rather to release feelings and emotions with the aim of achieving some psychological comfort. Therefore, writing is considered a therapeutic means that helps relieve pressure on the writer, and is not necessarily for publication.

**Tips for benefiting from writing exercises to relieve stress**

 

It is important to write to relieve your mind.

Be completely honest in your expression.

Review your writing periodically.

Make your writing short, quick and easy to understand.

Don't forget to add other activities that help relieve stress.

There are many tips that can be applied when writing to reduce stress.

**Write to free your mind:** Give yourself the opportunity to get rid of restrictions and expectations, and express your thoughts freely, even if they seem illogical. This act in itself may give you a sense of relief. You can simply write about your day, such as: What upset you? What positive things happened during your day?

**Be completely honest:** There is no point in writing a diary if you are not honest with yourself. Writing in a private place where only you can read it can help you be more honest. So, sometimes it is important to reflect on yourself and on your behaviors and habits that may be increasing your stress.

**Review your entries regularly:** One helpful way is to review the last entry you wrote before starting a new one. You may discover that the previous topic deserves further exploration or is more complex than you thought. Reviewing previous entries is an important part of the journaling process.

**Keep writing short, quick and easy:** Writing should be easy and quick for several reasons, including maintaining continuity. If you want to write down your daily thoughts, keep it short and easy to read and write. Your goal is to relieve stress, not increase it.

You can also reduce stress by adding calming activities in addition to writing. These activities include:

- Exercising.

- Spend quality time with family and friends.

- Follow a balanced diet, and other options.