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 writing down one's thoughts, feelings, and experiences, has gained recognition as a valuable self-help strategy for promoting wellbeing. Over the past decade, researchers have conducted numerous studies to investigate the impact of journaling on various wellbeing outcomes, including worry, low mood, and stress.
The concept of expressive writing suggests that putting emotions into words can lead to modest improvements in how people feel. 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 self-help practice.
Putting thoughts on the page, a few minutes at a time.
Worry
Research has shown that journaling can be an effective way to reduce worry in adults. For instance, a 12-week study found that participants who engaged in online journaling three times a week experienced significant reductions in worry and improvements in resilience compared to those who did not journal at all. Additionally, writing about a past failure just before encountering an acute social 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.
Low Mood
The impact of journaling on low mood is more complex and nuanced. Some studies have found that journaling can lead to reduced low mood, particularly when used alongside other support. For example, a small randomized trial discovered that clients who wrote in a "resource journal" after being discharged from care experienced fewer mood difficulties over time. However, other studies have reported mixed results, with some participants experiencing positive improvements to factors like general distress, worry, and perceived stress, but also showing no improvements in low mood or life satisfaction.
A quiet walk can be its own kind of reflection.
Stress and Wellbeing
Journaling appears to be most effective in reducing stress and promoting emotional wellbeing. 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 wellbeing, particularly for worry and stress. The average effect size was approximately 5%, which, although modest, is still meaningful considering the low risk and accessibility of journaling as a self-help practice.
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 experiences. Sohal and colleagues (2022) noted in their literature review that results varied widely between studies. They suggest this may be due to many factors such as the population being studied, the type of journaling, or just the 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 effect does not persist long term as processing starts to occur.
A simple, low-cost practice within almost anyone's reach.
Conclusion
In conclusion, reflective journaling is a valuable tool that can help reduce worry, manage stress, and promote emotional regulation. While it may not be a cure-all, 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 toward improving their wellbeing and overall quality of life. For the clinical side of this — what happens when journaling becomes a between-session tool a clinician can actually see — I looked at the evidence for between-session journaling.
