Types of journal

• Gratitude journal: a simple list of 3-5 things you are grateful for.

• 5 step stress release: Write down the answers to these five questions: What is one thing I'm anxious about today? What is one practical thing I could do to prevent or prepare for it? What's one reason it's probably not going to be as bad as I fear? What's one reason I know I can handle it? What's one upside of the situation? 

• Reflective journal: look back on your day to process thoughts and feelings

Mental health benefits of journalling

Journalling is most-commonly associated with its purported mental health benefits, but what’s the scientific proof? 

Studies (like this, and this,) show that reflexive journalling is beneficial for emotional well-being, and a useful and effective tool for tapping into your emotional intelligence. 

This study of medical students resulted in a reduction in anxiety and the negative impacts of anxiety across the board after visual journalling; and parents in this study showed improvements in parenting stress, negative affect, and life satisfaction as well as significant reductions in negative thoughts and feelings after completing four weeks of a daily gratitude journal.   

Why the brain loves a gratitude journal

Of all the types of journalling, gratitude is the most widely studied for mental well-being. Not surprising really, as it is connected to both mental and physical well-being, with links to processes within the brain that have long-term impacts on our overall health. 

Studies have shown that it can improve well-being throughout your life, increasing self-esteem and life satisfaction. 

In a trial of people undergoing psychotherapy, gratitude journalling in conjunction with treatment resulted in significantly better mental health—interestingly this was compared to those who received therapy treatment alone, or therapy as well as expressive writing exercises. 

Patients who did gratitude journalling while suffering from heart failure reported improved sleep, and a reduction in depression, amongst other physical improvements. 

Cognitive benefits of journalling

Extra fascinating (to us brain geeks anyway), is the impact that journalling has on activity within the brain itself. 

One study found that the act of gratitude journalling is linked to a greater and lasting sensitivity to gratitude—the participants showed increases in gratitude behaviours and significantly greater neural activity in response to gratitude in the medial prefrontal cortex three months later.

Another study found that people who wrote a gratitude journal for three weeks increased the altruism response in the ventromedial prefrontal cortex and nucleus accumbens. Meaning that gratitude journalling could benefit others, as well as yourself. 

Benefits of journalling on learning

Journalling is an unexpected learning aid. Students who engaged in journalling were able to think more analytically, with greater focus and resilience. It has also shown to be useful in encouraging reflective thinking, which is a useful learning tool.