The first gift we’re ever given is a word – our name.
When life gets in the way of words it’s difficult to process emotions in relation to the environment. I would argue words are the most basic structure of communication, even more than the alphabet since we learn the alphabet after our first words and letters/characters across languages don’t necessitate a definition or feeling.
Words are so necessary to connection that there are countless ways to communicate them both textually, verbally, and physically. New words are coined by culture to bridge gaps, fill a niche, and document society. From anthropocene to google to touch grass language is preeminent in the identification of people and time.
With broadness and dependency of connection on words it makes sense that the practice of journaling becomes a tool for mental health management. There is no required application to follow in the pursuit of journaling. From pen and paper to voice notes, journaling in its integrity is meant to be an outlet for all the thoughts, feelings, perspectives, etc. that cannot be captured until put into words.
Whether a free write or prompt inspired, the practice of putting words to life is as old as humanity. Music without lyrics has written rhythmic cues like aria, allegro, ritardando, dolce. Fine art is paired with artist statements both personally and relationally oriented. We think, dream, feel in words – it’s when words fail that anxieties spike.
Journaling is said to strengthen problem solving skills, emotional resilience, self-compassion, and self-regulation whilst also identifying patterns in thoughts, moods or behaviors.
Doctors and mental health professionals recommend journaling because of its low cost high reward model, with institutions like NAMI encouraging and formatting suggested prompts for reflection.
Physiological wellbeing has always in some way been associated with stress. In 1997 James W. Pennebaker developed the Emotional Disclosure Theory, which inspired more formal scientific recognition for the benefits of journaling. It postulates that the suppression of emotions requires significant physical efforts which weakens the immune system and increases the risk of illness. It is through writing about emotionally charged, traumatic events that they can be organized and mental clarity can be improved.
In 2022 the National Library of Medicine published a study that found “a journaling intervention resulted in a greater reduction in scores on patient health measures.” While there is still very limited scientific data measuring the effects of journaling, it is a rational assumption that processing emotion, exercising mindfulness, and self-reflection are all conducive practices facilitated through journaling. This elicits the question: if we can feasibly infer the benefits of journaling why have we not empirically tested it more?
Data driven analysis informs how we can better care for ourselves and gives mental health providers, researchers, and organizations the information they need to best pursue equitable action and recommendation.
Journaling Prompts:
Body Check In: Where are you physically feeling your emotions? What is the sensation?
3 – 2 – 1 Method: What are 3 things you noticed, 2 things you enjoyed, and 1 thing to focus on for tomorrow?
High/Low: What was your high and what was your low of the day? How did each event inform the rest of your day thereafter?
Control Inventory: What today has been within your control and what has been without?
Fact vs Fiction: What is the anxiety informed worst-case scenario and what is the realistic outcome? Bonus: Check in after the event and log what happened, how did it compare to your initial thoughts?
