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Journaling for your Emotional and Physical Health

I think most teenagers have kept a diary in their time; it was a place to confess our struggles and fears without judgment or punishment. It felt good to get everything out of our heads and down on paper, the world seemed to be a clearer and safer place for it. As we got older it seemed less important to write down our every thought and feeling, however, Journaling is something that every person could benefit from, at any age. And it does more than just help you record your memories or find self-expression, it can be really good for your health too.

And here are some of its benefits:-

  • Stress can be really damaging to your physical, mental, and emotional health so Journaling can be an incredible management tool. In fact, studies have shown that expressive writing (like journaling) for only 15 to 20 minutes a day can help lower blood pressure and improve lung and liver functionality.

  • Journaling improves the immune system and can lessen symptoms of asthma and rheumatoid arthritis;

  • It keeps your brain functioning at its top performance and boosts memory and comprehension.

  • It improves your mood and give you a greater sense of emotional well-being and happiness.

  • As we continue to Journal the benefits become long term, so you become more in tune with your health by connecting with inner needs and desires.

  • Journaling evokes mindfulness and helps you to remain present while keeping perspective. It helps to regulate emotions, manage your anxiety and helps cope with depression.

  • It provides a greater sense of confidence and self-identity, and manages personal adversity and change.

  • Journaling unlocks and engages right-brained creativity, which gives you access to your full brainpower.

  • Tracking symptoms day-to-day helps you recognise triggers and learn ways to better control them

  • It provides opportunity for positive self-talk and identifies negative thoughts and behaviours.

  • It acts as a vehicle to express your gratitude, which has many benefits including improving self-esteem, enhances empathy and reduces aggression as well as improving sleep.

So now we know why we should journal, but how do we journal? Well, for a start we should set aside a dedicated space and time for it – I like to journal in the mornings, but it doesn’t really matter when.

Try these other tips to help you get started:-

  • Keep a pen and paper handy at all times, so when you want to write down your thoughts, you can. You can also keep a journal on your computer.

  • Your journal doesn't need to follow any certain structure. It's your own private place to discuss whatever you want. Let the words flow freely.

  • Don't worry about what other people might think. If you're finding it hard, just write a single line, detail specifically what you had for breakfast!

  • Don’t worry yourself about managing perfect punctuation, grammar, or spelling.

  • Use your journal as you see fit. You don't have to share with anyone.

  • Ditch the guilt. Don’t worry too much if you’re not being consistent at first or if you’re not instantly motivated. Simply start where you are, it will get easier.

  • Write in a place that's relaxing and soothing, and maybe with a cup of tea.

  • Look forward to your journaling time and know that you're doing something good for your mind and body.

Starting a journal really helps create order when your world feels like it’s in chaos. You get to know yourself by revealing your most private fears, thoughts, and feelings, but keep in mind that journaling is just one aspect of a healthy lifestyle. To get the most benefits, be sure you also:

  • Relax and meditate each day.

  • Eat a healthy, balanced diet.

  • Exercise regularly—get in some activity every day.

  • Treat yourself to plenty of quality sleep each night.

  • Keep hydrated

  • Stay away from alcohol, cigarettes and drugs.

If you still need more help in getting started, email me at and get my FREE 30 Day Journaling Prompts for Self-reflection and Self-discovery. All I'll need is your name and email address, state the code FREEJOUR101 and I will send it straight to you.

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