The amazing science behind journalling
Hello lovely subscribers,
Today, I want to share you with the science about the relationship between the journalling and our of health and wellbeing. I don’t know about you, but I like to know the reasons why I’m doing something.
I often find this with my therapy and coaching clients. As a therapist I can suggest someone do something that will help their mental health. They then may or may not choose to do this thing. However, if I explain to my client why that thing might be good for their mental health, what tends to happen is that they are more likely to do said thing. As humans we are naturally curious and it helps to understand that “why”.
You will know by now that journalling and therapeutic writing is good for us. But I want to share with you the detail about the research-backed physical and mental health benefits that journalling and therapeutic writing offer. Let’s uncover the science that makes putting pen to paper a transformative act of self-care.
The Mind-Body Connection: How Journalling impacts Every Aspect of You
When you journal, you’re not just transcribing thoughts onto paper; you’re activating a number of physical and mental processes that work together to enhance your wellbeing. Here’s the science behind it all:
Reducing Stress Hormones Research has shown that expressive writing, where you articulate your thoughts and emotions, can lower the levels of stress hormones like cortisol. This reduction in stress hormones contributes to a calmer state of mind and improved overall health.
Strengthening Immune Function Believe it or not, journalling can give your immune system a boost. Studies have demonstrated that regular journalling is associated with improved immune function, possibly due to reduced stress and improved emotional regulation.
Enhancing Emotional Regulation The act of writing about your emotions can have profound effects on your emotional wellbeing. By externalising your feelings, you gain clarity and distance, which supports better emotional regulation and mental resilience.
Improving Mood and Wellbeing Research indicates that writing about positive experiences and expressing gratitude can elevate your mood and increase feelings of happiness. This positive focus rewires your brain to seek out joy and satisfaction.
Journalling affects the physiology of the brain- creating new neural pathways which contribute towards improved mental wellbeing.
The Research: Concrete Examples
To solidify the impact of journalling, let’s look at real-life studies that highlight the transformational effects of putting pen to paper:
The Power of Self-Compassion Research conducted by Kristin Neff and her colleagues demonstrated that self-compassionate journalling led to improved self-esteem, reduced depression, and a greater sense of overall wellbeing.
Healing from Trauma James Pennebaker’s studies on trauma-focused writing revealed that participants who engaged in expressive writing experienced enhanced emotional processing, reduced distress, and improved psychological health.
Mind-Body Connection A study published in the journal “Psychological Science” found that expressive writing reduced physical symptoms in participants with chronic illnesses, highlighting the intimate link between emotional expression and physical health.
Crafting Your Journey: How to Embrace the Benefits
Are you ready to immerse yourself in the world of health-boosting words? Here’s some simple ways to start your journalling practice that nourishes both your mind and body:
Make Time for Consistency: Set aside a dedicated time for journalling each day. Consistency is essential for reaping the long-term benefits.
Express Authentically: Embrace vulnerability and authenticity in your writing. Your journal is a safe space to explore your thoughts and emotions without judgment.
Explore Different Approaches: Try various therapeutic writing techniques—gratitude journalling, emotional release, future self dialogues—to discover what resonates with you. The inner pages is the ideal place for you to try out different forms of journalling. Each month we will work through these different types of journalling.
Your words have the power to shape your physical health, bolster your emotional resilience, and guide you toward a brighter, more empowered future.
Warm wishes as always,
Hannah
I hope this article helps you embark on a rewarding path of journalling. I’d love to hear your thoughts or any questions in the comments section. Feel free to click the ❤️ button on this post so more people can discover it on Substack.
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