My favorite form of self-care is simple, inexpensive and can be done anywhere. All I need is a smooth-rolling blue gel pen and a notepad. Every time I feel overwhelmed, sad, worried, angry or a mixture of all emotions, I grab my pen and paper, find a quiet spot and start writing in a stream-of-consciousness style.
I write down every single thought and emotion, even the ones that I’m not proud of or would not easily share. I don’t worry about sentence structure, spelling or grammar. I have no apprehension about divulging too much or sounding insensitive, rude or ungrateful. I just write.
Once I move my thoughts out of my head and onto a fresh sheet of paper, I take a few deep breaths and then rip the sheets of paper up and throw them in the trash. What I’m left with is a sense of lightness — an unburdening from my own ruminations.
My personal experience with journaling led me to interview Itai Danovitch, M.D., who is chair of the Department of Psychiatry and Behavioral Neurosciences at Cedars Sinai. Danovitch shared his insight on the physical and mental benefits of expressive writing.
What are the mental health benefits of journaling?
Journaling, which is one form of expressive writing, has been shown to have benefits for both physical and mental health. Studies have shown that journaling is associated with reductions in anxiety, depressive symptoms and stress-related symptoms, as well as objective measures of health, such as resting blood pressure.
How can parents, specifically, benefit from journaling?
Parenting, even in the best of circumstances, can be exasperating and overwhelming. Journaling is valuable first and foremost because of what it requires — carving out some time and space to slow down and reflect. In the midst of competing demands, pausing to take a breath is vital. Beyond that, the process of using language to express thoughts and feelings can do so many things. It can provide direct relief, it can increase self-compassion, it can allow us to laugh at ourselves and it can foster insight.
What are the different types of journaling?
Whereas diary writing involves cataloging daily activities, therapeutic journaling typically focuses on processing thoughts, perceptions and emotions. There are many approaches to journaling. What most have in common is setting an intention, protecting time, writing continuously and writing only for yourself. I should also highlight that writing is used as a tool within some psychotherapies; however, these are under the guidance of a therapist who may provide specific prompts based on treatment goals.
Should you write your thoughts in a journal to keep or write on notepads and then throw out the pads? Is the goal to come back and revisit your thoughts or simply get the thoughts out of your head and onto the paper?
The key is to make it easy to sustain the practice. A traditional journal has no intrinsic benefit over a scrap of paper. While some might value the ability to revisit reflections, others may find that a disposable notepad reduces inhibitions.
Is it better to write with pen and paper or would typing on a computer work the same?
Compared to typing, handwriting does recruit different parts of the brain, and some people find that how they write influences what they write. However, one is not better than the other — it’s a matter of personal preference. The only caveat for an electronic device is to minimize the alarms and distractions that invariably undermine focus.
If you have never journaled before, what’s the best way to get started?
Set a goal for a small amount of time each day, choose a journal or open up a virtual notepad and write about a topic or feeling until the time is up. If you’re not sure how to start and would like some guidance, you can find prompts and practices online by searching “therapeutic journaling.” The most important part is to start — and to be patient with yourself. It often takes continued practice to get into a writing rhythm and begin to reap the rewards.
