By: Ffion Collins
Abstract
The Benefits of Expressive Writing
There are many benefits of expressive writing. These can be split into health benefits or social
benefits.
● Health Benefits
○ Fewer stress-related visits to the doctor
○ Reduced blood pressure
○ Improved mood/affect
○ Feeling of greater psychological well-being
○ Reduced depressive symptoms before examinations
○ Fewer post-traumatic intrusion and avoidance symptoms
● Social Benefits
○ Improved working memory
○ Altered social and linguistic behavior
How journaling can enhance self-awareness
● Provides a dedicated space for self-reflection, encouraging deeper insights into personal
thoughts and feelings
● Enhances self-awareness by helping identify patterns, habits, and behaviors over time
● Promotes accountability, allowing you to track progress toward goals and reflect on areas
for improvement
● Encourages personal discovery, helping uncover underlying motivations and desires
● Clarifies goals by turning vague ideas into concrete objectives through regular reflection
● Fosters a deeper understanding of emotions, allowing you to process and articulate feelings
Types of Journaling
● Frequency-Based Journaling
○ Daily Journaling: Great for capturing daily thoughts and activities with short entries
on events and feelings
○ Weekly Reflections: Works for those with limited time; focuses on weekly
highlights, challenges, and wins.
○ As-Needed Journaling: Ideal for jotting down thoughts during important moments
or when stressed or happy.
● Theme-Based Journaling
○ Gratitude Journaling: Focuses on what you’re thankful for, either as a daily list or in
more detailed reflections.
○ Goal-Oriented Journaling: Helps set, track, and review personal or professional
goals for motivation.
○ Emotional Processing Journaling: Useful for understanding and working through
emotions by exploring feelings in writing.
● Creative Journaling
○ Art Journaling: Combines writing with drawing or painting for those who like to
express themselves visually.
○ Dream Journaling: For recording and interpreting dreams, providing insights into
your subconscious.
● Structured Journaling
○ Prompt-Based Journaling: Uses prompts to guide writing, perfect for those who
want specific ideas.
○ Bullet Journaling: Uses bullet points for organization, combining lists, diary entries,
and schedules.
● Mixed Media Journaling
○ Photo Journaling: Combines photos with captions or notes, ideal for visual
storytelling.
○ Audio/Video Journaling: Involves recording thoughts via audio or video, a quick and
personal journaling method.
How to make journaling more effective for emotional processing
● Set aside a few minutes every day to write. This will help you to write in your journal
regularly.
● Keep a pen and paper handy at all times. Then when you want to write down your
thoughts, you can. You can also keep a journal on your phone.
● Your journal doesn't need to follow any certain structure. It's your private place to
discuss and create whatever you want to express your feelings.
● You don't have to share your journal with anyone. If you do want to share some of your
thoughts with trusted friends and loved ones, you could show them parts of your journal.
References:
1. Baikie, K. A., & Wilhelm, K. (2005). Emotional and Physical Health Benefits of Expressive
Writing. Advances in Psychiatric Treatment, 11(5), 338–346.
https://doi.org/10.1192/apt.11.5.338
2. Koschalk, K. (2023, October 24). Journaling for Personal Growth: The Impact of Journaling for
Self-Improvement. Rosebud.app; Rosebud.
https://www.rosebud.app/blog/journaling-for-personal-growth
3. University of Rochester Medical Center. (2019). Journaling for Mental Health. Rochester.edu;
University of Rochester Medical Center.
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTy
peID=1
4. Wright, K. W. (2023, January 18). How to Build a Journaling Habit That Lasts. Day One | Your
Journal for Life. https://dayoneapp.com/blog/journaling-habit/
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