Unfortunately, we are all very familiar with stress. Sometimes stress can be a positive thing. It can serve as a magical kick for us to take action; such as study more for that important exam or job interview. But sometimes a stressful situation can be beyond our control; such as being stuck in traffic or working for another horrible boss. This is when stress becomes chronic and it can easily mess with our mental and physical health.

Stress causes more stress

When we are chronically stressed, we are facing some life transitions, big and small. very often we are not even aware of these transitions, as we are stuck processing negative experiences that happen to us on a daily basis. For example, if one loses his job, this event immediately affects their financial situation and triggers another stress – job searches. They can’t sleep, their family and friend relationships are affected, and we can go on.

TThis kindof events can lead to insomnia, fatigue, nervousness and depression. All these also cause physical wear and tear to our bodies that can end up in high blood pressure, arrhythmia or even heart attack. Reducing stress in our lives is important for our health.

Writing to heal

Dr. James W. Pennebaker, a professor in the Department of Psychology at the University of Austin, Texas and the author of such books as “Writing to Heal” and “Opening up”, has been giving his patients an assignment for the past 20 years – to write about their traumatic experiences. This is how he describes the result of the journaling practice with his patients:

“When people are given the opportunity to write about emotional upheavals, they often experience improved health,” Pennebaker says. “They go to the doctor less. They have changes in immune function. If they are first-year college students, their grades tend to go up. People will tell us months afterwards that it’s been a very beneficial experience for them.”

Dr. Pennebaker believes that putting stressful events on paper helps you come to terms with them, this way reducing the negative effects of these stressors on our physical health.

Science explains it all

Other studies prove that the left side of the brain is engaged while writing. This side of the brain is responsible for analytical and rational thinking. While your left side is busy, your right side free to create and feel. As a result, journaling removes blocks and allows you to use your full mental power to better understand yourself, as well as people and the world around you.

The immediate benefits described by Dr. Pennebaker in his books are quite simple:

Journaling helps you clarify your thoughts and feelings. Do you ever feel so overwhelmed by something that happened to you that you are not even sure how to feel about it? Taking a few minutes to put it on paper (no need for editing!) will quickly get you in touch with your inner self.

Journal writing lets you know yourself better. Daily writing can help you understand what makes you feel happy and confident. It will also clarify what situations or people are toxic to you. This is very important for your emotional well-being.

Writing reduces stress. If you write about your pain, your anger and sadness, it will help you release your negative emotions and get over them quicker. As a result, you will feel calmer and more positive. You will be able to stay in the present instead of dwelling in the past.

Journaling helps you find solutions to your problems. Writing activates the left side of your brain, that is typically responsible for analytical thinking and problem solving. Writing unlocks these capabilities, that gives you the opportunity to find unexpected solutions to seemingly unsolvable problems.

Journal writing helps you resolve conflicts with others. Conflicts with other people are amongst the main causes of stress. Writing about a misunderstanding, instead of boiling over inside, helps you see another point of view, and you can come up with a sensible resolution and compromise.

Besides these amazing benefits, journaling allows you to keep track of your improvement and growth. When current problems seem overwhelming, you can always look back on previous situations you have experienced and deal with the current ones better as a result.

How to start journaling

To start journaling you don’t need any expensive gear and you don’t need to go to the store. You can start anywhere and at any time. All you need is a piece of paper and a pen to start. Be sure to keep it private so that you can release your inhibitions. Also, you should forget about spelling and grammar. Your writing style is not important.

Start simple and don’t spend much of your day on this. Just dedicate 10-20 minutes of your time before you go to bed. Write whatever you feel and whatever comes to your mind. The best part of journaling is that there are no rules, you are the one who sets the scene and leads the play.

While journaling, you will discover that your diary is the all-accepting, non-judgemental and caring friend. Your diary can prove to be the cheapest therapy you will ever find.