Can journaling have a stress-relieving effect?

Yes, journaling has been on everyone's lips for a few years now. And you almost feel caught when it's not yet part of the routine and you already have three full notebooks on the shelf.

If you're not one of them yet but would like to try it out, then we have a few tips for you.

But first: What does journaling actually mean and how do you get started in the right way for you? Isn't that just another word for journaling?

There is actually a small but decisive difference.

From journaling This is what you speak of when it comes to structured personal development. It therefore goes far beyond classic diary writing.

Sure, with both, you put something down on paper every day or just from time to time. When writing a diary, however, the focus is usually on documenting external experiences and experiences in a disorderly manner; it is reflected freely and from the gut.

This, too, already has a positive effect and initiates healing processes.

Journaling, however, is about writing consciously and focused and focusing on your inner experience.

By looking inwards, personal growth is promoted and honest reflection is also learned.

‍

“It is primarily about the How And not about that Why”

‍

Balance booster for your wellbeing

The number of studies and research findings that prove the positive effect of journaling in various contexts is constantly increasing.

There are many studies that have shown that journaling can have positive effects on mental and emotional health and helps reduce stress.

Other studies have shown that journaling can help improve mood and boost self-esteem. It has also helped to reduce anxiety and depression.

It improves cognitive abilities by improving concentration and memory, and can also support memory and problem-solving skills.

But with all the positive effects, it's important that you find out for yourself whether and how journaling is helpful for you.

But in order to really notice a positive difference here, it is important - especially in the early days - to write daily.

But this is exactly where the hair in the soup lies! After a good resolution with comprehensive preparation, a great new notebook and new pens, you quickly find yourself in front of a blank page and find it difficult to express your own thoughts and feelings into words. Often also because many people tend to want to write this world of thought again in appropriate words and good-sounding sentences.

‍

The right start

First of all, you should find out for yourself at what time of day and on which days you enjoy the journaling You have.

Is that in the morning with a cup of tea or coffee? When the head is still relatively empty?

Or would you rather reflect in the evening and make new resolutions? It's best to block off 10 minutes of daily journaling in your calendar or routine.

Get a notebook that appeals to you haptically. My personal tip, don't write digitally. Use this time to put your cell phone or computer aside and not be distracted.

And then just get started.

‍

‍

Feel free to use the following three exercises to get started:

‍

1. Gratitude list/for journaling in the morning & evening

Write down 3-5 things you're thankful for every day. Feel free to use the introduction: “I am thankful for...”

These can be small everyday things, such as a spontaneous conversation with a person or your beautiful apartment. However, it is important that you write down new things every day. For example, you can create a Gratitude Bullet List and write three new things about it every day.

‍

2nd intention of the day/for journaling in the morning

This exercise is more suitable if you set yourself a time window for journaling in the morning.

In the morning, you set the course for the next day. If you've had a bad night's sleep, wake up with a hangover and don't feel like getting up, it could well be that the whole day feels like there's sand in the wheel.

So use the morning to make yourself aware that every day is a gift. An invitation of life to enjoy, celebrate and have fun.

Write down an intention for the day every morning so that you can start the day feeling relaxed and powerful - as if you have nothing to lose but only to gain!

Express your intention in your own words and in a positive rather than negative way. It makes a difference whether your intention is “I won't go to the office in a bad mood” or “I'm going to the office in a good mood and full of energy.”

Intentions for the day can be:

*Today I meet everyone with a smile.

*I make my decisions out of love rather than fear.

*I believe in myself and I can do it!

‍

3. The Power of Three/for journaling in the evening

Another very nice exercise is naming three good things in your life or even about your day on a daily basis. This exercise is therefore better suited for journaling in the evening.

Name in the evening Three good thingsthat happened to you during the day. These don't have to be terrific either — they just have to be there. (“I arrived just in time for the appointment.” “The conversation with my colleagues today was nice.”)

Also take a short time to add a brief description of how you felt about it and how this situation could have happened in the first place. Did you meet your colleagues with a smile today, or did you simply start on time?

And now there's really no reason to just try it out and write it off. Make journaling part of your routine.