8/18/2023 0 Comments Good thoughts for 2021Research suggests that expressive writing and gratitude journaling can reduce symptoms of depression, providing an effective intervention for clients receiving treatment in therapy.Īs with anxiety, such interventions also appeared more effective when lasting longer than 30 days. One meta-review of research studies suggests that journaling may be a more effective treatment for anxiety in women than men (yet both groups have a positive effect) and that doing so for longer than 30 days may maximize mental wellbeing benefits (Sohal et al., 2022). Journaling has proven popular and effective for treating clients experiencing anxiety, possibly because of an improved acceptance of negative emotions and a more helpful emotional response to stress (Baikie & Wilhelm, 2005 Ford et al., 2018). Journaling is a popular therapeutic intervention used in many different disciplines and psychological approaches.Įasy to implement and get started, it can benefit clients experiencing different mental health issues (Baikie & Wilhelm, 2005 Ford et al., 2018): Journaling for Anxiety The benefits of journaling seem apparent, yet the mechanisms beneath are yet to be fully understood (Baikie & Wilhelm, 2005 Tartakovsky, 2022). Confronting them may support cognitive integration and further understanding.įor each suggestion, there is supporting and contradictory evidence. Increased and prolonged exposure to stressful events may lead to a reduction in harmful thoughts and feelings.Īctively inhibiting negative emotions takes a considerable effort, further stressing the body and mind. Time spent creating coherent narratives of what has happened. While the exact mechanisms involved in journaling that confer physical and mental health benefits are not clear, the following psychological processes may be involved, to a greater or lesser degree (Baikie & Wilhelm, 2005):Īn emotional release of unconscious conflicts through venting negative feelings. It can promote acceptance–and mindful acceptance in particular–which is a valuable and effective way of getting unstuck, freeing ourselves to move forward (Forsyth & Eifert, 2016). Study findings suggest that accepting our feelings is linked to better psychological health and positive therapeutic outcomes, including improved moods and reduced anxiety.Īnd this is where journaling can help. “Research has consistently linked the habitual tendency to accept one’s mental experiences with greater psychological health” (Ford et al., 2018, p. Recording what makes us feel grateful every day can become monotonous, even zapping positivity. Not only that, but research into gratitude journaling suggests that “study participants who regularly drew their attention to aspects of their lives that made them feel blessed increased their positivity” (Fredrickson, 2010, p. Less time out of work following job loss.Reduced stress-related visits to the doctor.Fewer depressive and avoidance symptoms.In fact, based on client self-reports, research suggests a wide range of physical, cognitive, and emotional benefits from expressive writing (Baikie & Wilhelm, 2005): Indeed, while the experience of writing can be upsetting, clients report they find it valuable and meaningful and, ultimately, a valuable part of the acceptance process. Studies show that by capturing our thoughts and feelings on paper, “participants often reveal a considerable range and depth of emotional trauma” (Baikie & Wilhelm, 2005, p. The positive effects of journaling can even be felt when not performed daily – helping the individual better understand their needs and boosting their wellbeing (Tartakovsky, 2022). Improving the awareness and perception of events.Breaking away from a nonstop cycle of obsessive thinking and brooding.Keeping a record of personal thoughts and feelings is particularly helpful in supporting mental health by (, 2021): Involving a focus on the positive aspects of life through capturing situations, events, and interactions for which we are grateful. Typically performed over three or four sessions to access the client’s innermost feelings and thoughts focusing on the emotional experience than events, people, or objects. Two forms of journaling are particularly commonplace in psychotherapy (Sohal et al., 2022): Journaling is a widely used non-pharmacological tool for coaching and counseling and the treatment of mental illness. How to Journal for Optimal Mental Health.
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