Want to Change Your Life? Learn This One Habit… Journal!
Want to change your life? Learn this one habit – journal! Master the awesome power of journaling with Make You Smile Back’s guidance. Made You Smile Back is so excited to present this trending subject that has captured both the world and the internet by storm!
Journaling is so much more than putting ‘pen to paper’! Did you know that there are awesome healing powers of journaling as well? Made You Smile Back is not only going to explain in-depth what exactly journaling is but also the powerful health benefits one receives by engaging in this daily exercise.
We will then spend some time looking into a couple of scientific studies showing the powerful healing side of journaling as well. We shall learn how journaling can help therapeutically heal and help us ‘cope’ with depression, anxiety and stress. In addition, we shall explore how one can heal through journaling even in cases of loss or grief.
Of course, if you’re new to journaling, it shall be important to learn how you can get started. Made You Smile Back will share with you a special blog link to a great article from Poovanesh Pather of ‘Family, Growth and Life’ which shall walk you easily through the process.
To wrap up this article, Made You Smile Back is super excited to share with its readers the launching of a new and unique type of journal, ‘The Ultimate Happiness Journal’, a 90 Day Journal designed for you to change your life with this one daily habit to achieve ultimate happiness! Full details and information will be shared to all. You won’t want to miss out on this! It’s truly one-of-a-kind.
So who needs to change their life or learn how to heal from depression, anxiety or stress? Let’s begin, shall we…
So What is this ‘Self-Care’ Movement Known as Journaling Anyways?!?
Today one can go to the internet and google the word ‘journal’ and there are so many different types of journals available. There are ‘dream journals’, ‘workout journals’, bullet journals (we’ll get into this in a moment…), ‘food journals’, ‘travel journals’, ‘gratitude journals’ and the list goes on and on. All with the goal in mind of tracking our progress and thoughts in doing-so. Why all the fuss?
Simply stated, they work. And not only that, it’s one of the cheapest self-care habits one can learn easily. All it takes is just a sheet of paper and a pen or pencil!
Journaling has been proven to provide positive well-being and significant health benefits including therapeutic healing from mental health issues as well as loss and grief.
So for those of you who think ‘journaling’ is something trivial and don’t feel as if it’s for you, think again! Would it surprise you to know that throughout our history, great men and women have been known for keeping a journal?
Journaling (or keeping letters or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. As stated earlier, successful people and visionaries throughout history have kept journals. These include the likes of Albert Einstein, Benjamin Franklin, Leonardo da Vinci, Maya Angelou and Nicola Tesla, to name just a few.
No one can argue the extraordinary contributions to humanity each have done. And they all relied on the one ‘powerful and awesome habit known as journaling’ whose unique insights and perspectives on the world around them have resonated for generations.
Before we go in-depth with the many life-changing benefits that journaling provides, let’s pause and take time out to view this important YouTube® Video on Practical Psychology’s view on journaling.
Life-Changing Benefits of Journals Discovered
Lena Schmidt of The Chopra Center, states: “Writing down your thoughts, dreams, feelings, and ideas is a healthy and beneficial practice for overall wellness. Writing helps get to the heart of the matter by getting whatever you’re dealing with off your mind and onto the page. Writing about the pain of heartbreak, the confusing feelings that arise after an argument, or the mess of your life after a big transition helps make those feelings real. “
Here are some of the more important life-changing benefits that I myself have found to be true:
List of Major Life-Changing Benefits Derived by Journaling
- Journaling Makes You Smarter
- Journaling Reduces Your Stress Levels
- Journaling Makes You Nicer … and More Grateful
- Journaling Keeps You More Focused
- Journaling Organizes Your Thoughts
- Journaling Helps Turn Your Dreams Into Goals
- Journaling Provides Well-Being for your Mind and Spirit.
List of Benefits from the Actual Process of ‘Writing’
Benefits are not just derived from journaling in of itself. Did you know that there are even significant health benefits to the act of ‘writing’ itself? Let’s take a look…
Scientific Studies Proving the Powerful Awesome Healing Powers of Journaling
- Writing Improves Blood Pressure Levels
- Writing Improves Mood
- Writing Increases Feelings of Well-Being
- Writing Increases our Immune System
- Writing Improves our Memory
Maud Percell, LCSW, who penned the article “The Health Benefits of Journaling, states: There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. “
In fact, James Pennebaker, psychologist and researcher from the University of Texas at Austin argues that by engaging in regular journaling, it strengthens immune cells, called T-lymphocytes.
Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker also believes that writing about stressful events helps you come to terms with them, acting as a stress management tool, thus reducing the impact of these stressors on your physical health.
In another scientific research program from the University of Rochester Medical Center, journaling was determined to be a healthy outlet and a positive coping mechanism for helping people face overwhelming emotions. Likewise, journaling also has been proven that it has far-reaching healing benefits in regards to mental health as well.
Here are five ‘mental health’ benefits that the University of Rochester Medical Center reports:
- Helps Manages and Reduces Depression and Anxiety.
- Minimizes Everyday Stress.
- Helps Prioritizes Fears and Concerns.
- Provides Opportunities for Recognizing Triggers.
- Allows space for positive encouragement and self-talk.
The Awesome Healing Power of Journaling During the Griefing Process
One of the most significant healing powers that journaling provides is for those following the loss of a loved one.
If you are on a healing journey through loss, grief, addiction, or are genuinely interested in personal growth, expressive writing is a beneficial beginning toward improving your emotional well-being.
The Awesome Power of Journaling for Mental Health
I know earlier we mentioned some of the journaling benefits in regards to depression, anxiety and stress. By keeping a special therapy journal dedicated to assisting you on your therapeutic healing journey, you can increase awareness and insight.
When faced with a particularly emotional or challenging situation, journal writing can also be used as a tool for stress management to reset or de-stress following these type of situations.
Want to stop negative thoughts from crowding your mind? It’s been found that writing can also be used to interrupt the negative thought patterns and help ‘rewire’ the brain to find helpful solutions. According to the Center for Journal Therapy, an education and training center whose mission is “to make the healing art and science of journal writing accessible to all who desire self-directed change,” journaling is a healthy therapeutic tool for healing, growth, and change.
Let’s find out what their therapy journal training center suggests and offers to their client journalers.
- Keep it Private.
- Meditate Before You Write.
- Date Each Entry.
- Keep and Re-Read What You Write.
- Write Quickly.
- Write Without Editing or Censoring Yourself.
- Give Yourself Permission to Tell Yourself the Truth
- Write Naturally in a Way That Works Best for You.
So What Do I Write About???
First and foremost, there are simply ‘no rules’ when it comes to journaling. It truly is just ‘pen and paper’ and the possibilities are endless. Some people use ‘journal prompts’ to help them get started. But all you need to do is just sit quietly and let your creative juices flow through you.
You will find that through time and practicing putting your ‘private thoughts’ on paper, that it will become easier for you.
Here are some of the more popular ‘journal prompts’ taken from The Chopra Center which you can use to help you in your initial journal writing routine:
- What would you do if you knew you could not fail?
- Write a love letter to the world.
- If I’m really honest. . .
- What I do every day matters more than what I do once in awhile, so today I. . .
- Imagine you’ve got a whole day to do everything you love. What would this blissful day look like?
- I drank a sunset. . .
- How are you feeling right now?
- I am. . .
- I feel. . .
- I do. . .
- I love. . .
- I speak. . .
- I see. . .
- I understand. . .
- What won’t let you be? What imbalances can you identify in your life?
- What causes fear to arise when you think about the future? What would you do should what you fear come to be?
- What causes happiness to arise when you think about the future? What could you do to create more happiness in your life as you are living it right now?
- It angers me that. . .
- I wonder. . .
- Write your own obituary.
- The best adventure I ever had began when. . .
- If I wait to be ready, I’ll never. . .
- I want. . .
What If I’ve Never Done This Before?
To help you get started if you’re brand new to journaling, Poovanesh Pather, the Author of ‘Family, Growth & Life’ provides a detailed and in-depth article with steps on what to do. Her blog entitled: “How to Start a Journal: A Life-changing Beginner’s Guide” will help you begin your personal journey the right way, but your way!
Zulzan Presents A New & Unique Type of Journal JUST Launched AND Available on Amazon!
‘The Ultimate Happiness Journal’ is a unique and one-of-a-kind journal in learning to have the best life you deserve to be living.
90 days is a perfect length of time to reap a new habit, a lifestyle change or an attitude shift towards daily happiness. Live your most intentional life. Set meaningful goals. Determine your happiest moments, determine how grateful you are and journal your daily’s greatest achievements.