What does it mean to journal? Many of us think of journals as a record that is kept for future generations to read. Although these types of journals are important, the type of journaling that will bring emotional benefits is not written for an audience. It is written only for you. It is called expressive writing.

First, I’ll explain the how to and then expand on the potential benefits of journaling for yourself.

• For the most benefit, this type of journal should be a free-write, meaning you don’t think about what you are going to write before your write it.
• Take a moment to breathe and become mindful and emotionally present before you begin writing.
• Write with a pen and paper. Research shows that there is a more therapeutic connection between writing by hand than there is by typing the words.
• Don’t edit. Because this writing is not for an audience, there is no need to edit. By not editing, you will get a more genuine experience from the journaling.
• Pay attention to feelings more than details. The more you can express feelings and meanings of what you are writing about, the better. As author Michael Hyatt states, “What happens to us is not as important as the meaning we assign to it. Journaling helps sort this out.”
• Do it often. It’s obvious that the more often you write, the more you will benefit. Don’t get stuck on the quantity of your writing. Even if it is a few sentences a day, you will see benefits.
• If you have a lot to process or find it difficult to navigate on your own, you may benefit from a guided approach by an experienced therapist. Your therapist may use journaling as part of individual or couples therapy.

Now we’ve set some guidelines on how to get started, let’s go over the emotional benefits you can gain from journaling.

• Expressive writing can help relieve stress and process trauma. Studies have shown that those who have PTSD and engaged in a journaling exercise had lower cortisol (stress hormone) levels and improved mood than those who didn’t.
• Writing words on paper, reduces the intensity of feelings. James Pennebaker, leading theorist on the therapeutic benefits of writing, explains that by writing about traumatic events we reorganize the events mentally. This can reduce the intensity of feelings like anger and sadness.
• Writing encourages reflection. Because writing is a slower process than speaking, it forces us to reflect more. Reflection will increase thoughtfulness and more authentic processing of emotions.
• Journaling can create an increased positivity. One of Pennebaker’s studies showed that people who regularly participated in journaling had more positive interactions and used more positive emotion words following their journaling exercises.
• Writing can help improve relationships by providing clarity and a new perspective. When you are feeling stuck on a disagreement with your partner, try writing about it. Attempt to write from your partner’s perspective or just write your feelings rather than stewing about them. After you’ve had a chance to write, you may see the problem more clearly and will be able to resolve it more calmly.

These are just a few of the many emotional benefits that come from expressive journaling. Make a goal to journal for 20 minutes a day for the next week. I’m sure you will recognize many of these emotional benefits plus more!