“Expressive writing,” as journaling has been termed in psychotherapy, appears to initiate a cascade of health-promoting processes that reduce inflammation, improve immune function, and result in greater wellbeing. A substantial body of research confirms that journaling not only improves mental health by reducing depression and anxiety but can also help relieve physical ailments including high blood pressure, autoimmune conditions, and even the effects of HIV.
Most of this research has focused on writing about trauma. Participants are instructed to “write about the most stressful event of their lives” and other situations that caused emotional upheaval. Amazingly, writing about these upsetting memories for 15 minutes seems to produce a physical healing response. The trauma, meanwhile, loosens its grip, with journalers reporting improved emotional wellbeing including reduced symptoms of PTSD.
Clearly, journaling is a great way to work through difficult emotions. But what if you’d rather not focus on life’s worst moments? Researchers are starting to ask whether similar benefits result from writing about happier topics like enjoyment and gratitude. Good news: not only does writing about positive emotions improve wellbeing, but “positive affect” journalers also report enjoying the experience, suggesting they might be more inclined to stick with the practice.
So that’s what the medical literature has to say. More importantly, you can easily test these theories yourself. All you need is a notebook and 15 minutes.
Write about something awful. Or write about something wonderful. Then notice how you feel.
Last chance to jump in …
The January Journaling Challenge is going strong! If you have not started the challenge yet, you can still join, but the course will disappear on January 31.