If you’re looking for a simple way to slow down, process your thoughts, and feel a bit more in control, keeping a journal might be worth trying. The practice of reflective journaling, which involves regularly recording one's thoughts, feelings, and experiences, has gained recognition as a valuable self-help strategy for promoting mental well-being. Over the past decade, researchers have conducted numerous studies to investigate the impact of journaling on various mental health outcomes, including anxiety, depression, and stress.
The concept of expressive writing suggests that putting emotions into words can lead to modest improvements in psychological health. However, the results of these studies have been inconsistent, with benefits varying across different investigations and individuals. This mini review looks at recent peer-reviewed findings to discuss both the advantages and limitations of journaling as a therapeutic tool.
Anxiety
Research has shown that journaling can be an effective way to reduce anxiety in adults. For instance, a 12-week study found that participants who engaged in online journaling three times a week experienced significant reductions in anxiety and improvements in resilience compared to those who did not journal at all. Additionally, writing about a past failure just before encountering an acute psychosocial stressor significantly decreases the cortisol response and protects against stress‑induced declines in sustained attention performance. While the results are promising, it is essential to note that journaling may not be a magic solution for everyone, and its effectiveness can vary depending on individual circumstances.
Depression
The impact of journaling on depression is more complex and nuanced. Some studies have found that journaling can lead to reduced depressive symptoms, particularly when used in conjunction with other therapies. For example, a small randomized trial discovered that patients who wrote in a "resource journal" after being discharged from psychiatric care experienced fewer depressive symptoms over time. However, other studies have reported mixed results, with some participants experiencing some positive improvements to factors like mental distress, anxiety, and perceived stress, but also showing no improvements in depressive symptoms or life satisfaction.
Stress and Well-Being
Journaling appears to be most effective in reducing stress and promoting emotional well-being. Multiple studies have found that participants who engaged in journaling reported lower perceived stress, increased resilience, and improved emotional regulation compared to control groups. A 2022 meta-analysis of 20 randomized trials concluded that journaling produces a small but consistent improvement in mental health symptoms, particularly for anxiety and stress. The average effect size was approximately 5%, which, although modest, is still significant considering the low risk and accessibility of journaling as a therapeutic tool.
Individual and Group Differences
It is crucial to acknowledge that journaling may not be equally effective for everyone, and some individuals may experience increased distress or discomfort when writing about difficult emotions or past trauma. Sohal and colleagues (2022) noted in their literature review that results varied widely between studies. They suggest this may be do to many factors such as the population being studied, the type of journaling, or just they study quality.
Another consideration is that journaling requires active participation and may not suit everyone. individuals might even experience a temporary increase in distress or emotionality immediately following writing sessions, as buried feelings surface. Usually this is effect does not persist long term as processing starts to occur.
Conclusion
In conclusion, reflective journaling is a valuable tool that can help reduce anxiety, manage stress, and promote emotional regulation. While it may not be a cure-all for mental health issues, it can be a simple yet effective way to slow down, process thoughts, and gain a sense of control over one's life. The effects may be small, but by incorporating journaling into their daily routine, individuals can take a proactive step towards improving their mental well-being and overall quality of life.
