The joy of journaling
- Concentrated Sunshine
- Jul 24, 2021
- 5 min read
If you are into health and wellness you will probably have already heard time and time again about the positive benefits of journaling. Journaling is so good for us and can be a really relaxing experience that helps to release stress. However, it is often ignored or thought of as being a bit hippy-dippy or a waste of time when in reality it is a really great way to look after yourself. We need to stop viewing journaling as being about writing floaty, cringey affirmations and learn that it really is about understanding your emotions and finding a sense of release.
So why is journaling so beneficial?
In my opinion, understanding why something is good for me is essential for me wanting to make it a habit and coming back to it every day- even when it feels hard or I'm in a rush. So why is journaling a good habit? For me, journaling is a powerful release- after a hard day I can sit down and let everything out - and I feel so good afterwards. In fact, a few weeks ago I had an awful panic attack- my heart was racing, there was an uncomfortable, stabbing pain in my chest and I was almost in tears. But, instead of freaking out, I grabbed my journal and started writing about why I was feeling this way, two pages later the panic attack had stopped and I felt so in control! It was amazing what writing about my worries did and how good it made me feel. In fact, studies have shown that journaling helps you prioritize problems, fears and concerns, it also provides and opportunity for positive self-talk. Therefore, improving your mood. Amazingly (and this blew my mind) journaling can also benefit your physical health, studies have found that journaling can lead to better sleep, an improved immune system, more self confidence and a higher IQ. Studies in New Zealand even found that the practice even helps wounds to heal faster (crazy!). This means that by spending a few minutes a day writing in a journal, reflecting on something you're grateful for and looking ahead to the future is really beneficial for your physical, intellectual and emotional health. So go and grab a journal right now and start writing.
How do I get started?
To start journaling you don't need a fancy, expensive, personalised journal and old notebook or even a writing app on your phone are fine. Also, don't go into it expecting to write loads and loads some days you will and some days you might struggle with a few sentences. I journal every morning before I leave the house and every evening right before I go to bed, I find it bookends my day really nicely and helps me stay positive the whole time. So decide when you want to journal and try and make it a habit.
In the morning...
In the mornings, I am usually in a bit of a rush and I feel like I a have a thousands things to do so my journaling sessions are usually not that long but I feel so good afterwards. I always write three things that I am grateful for and my top three things that I want to achieve that day. This means I start my day in a good place, appreciating what I have and I also make sure my mind is set up for a productive day. You can use these journal prompts or create your own, you don't need to do anything for a really long time- I only usually take around 5 minutes.
In the evening...
I journal right before I go to bed as a reflection on the day, I've found my sleep has really improved since I started because it helps me to release any anxiety from the day. In the evening, I will either write a really long essay on what happened in my day and how I'm feeling or I will just write three simple sentences. One thing I'm grateful for, one thing I achieved that day and one thing I am going to do tomorrow. If I'm feeling like it I will also write a few affirmations, which makes me feel so empowered.
Deepen your journaling practice
When I have a bit more time I really love sitting down with a cosy hot chocolate and just getting everything out into my journal! A great way to get started is by using journal prompts, a good account to follow for these is Soul Sanctuary as every month there are a new set of journal prompts uploaded an they are lovely to sit down and work through. There are also lots of fabulous apps that can help you to develop your journaling and I will discuss them below. I always try and do some longer journaling every Sunday and I go through something which I saw on The Food Medic on Instagram. I go work through what went well and what I learnt during my week, what I want to achieve next week and my main goal for the next week and my tasks and plans for the coming week. Setting up my mind for the week is so beneficial and I feel ready to go on Monday morning.
Useful resources
Five minute journal (app, free version)
Grid diary (app, free version)
Breathe, Mindfulness Journal (book)
I am here now (book)
Wellness Journal (book)
Let's journal (video, free)
Soul Sanctuary (instagram account, free)
These are all super useful but as I said at the start they aren't necessary to start journaling, so don't worry if you don't want to but anything as it won't affect your experience.
As you have probably heard The Concentrated Sunshine Virtual Retreat is nearly upon us and I am so excited. This is going to be a lovely weekend of relaxing health and wellness, with yoga, cooking and fitness classes and two three week free trials of online memberships! The tickets are totally free and I'd love it if you wanted to come! For all the information and to book tickets see below...
If you decide to make journaling a habit please let me know in the comments below!
Thank you so much for reading.
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Megan x
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