“Research has consistently linked the habitual tendency to accept one’s mental experiences with greater psychological health” (Ford et al., 2018, p. 2). Study findings suggest that accepting our feelings is linked to better psychological health and positive therapeutic outcomes, including improved moods and reduced anxiety.
And this is where journaling can help. It can promote acceptance–and mindful acceptance in particular–which is a valuable and effective way of getting unstuck, freeing ourselves to move forward (Forsyth & Eifert, 2016).
While the exact mechanisms involved in journaling that confer physical and mental health benefits are not clear, the following psychological processes may be involved, to a greater or lesser degree (Baikie & Wilhelm, 2005):
Emotional catharsis
An emotional release of unconscious conflicts through venting negative feelings.
Increased cognitive processing
Time spent creating coherent narratives of what has happened.
Repeated exposure
Increased and prolonged exposure to stressful events may lead to a reduction in harmful thoughts and feelings.
Emotional inhibition
Actively inhibiting negative emotions takes a considerable effort, further stressing the body and mind. Confronting them may support cognitive integration and further understanding.
For each suggestion, there is supporting and contradictory evidence. The benefits of journaling seem apparent, yet the mechanisms beneath are yet to be fully understood (Baikie & Wilhelm, 2005; Tartakovsky, 2022).
References for this site:
Baikie, K., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.
Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075-1092.
Forsyth, J. P., & Eifert, G. H. (2016). The Mindfulness & Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias & Worry Using Acceptance & Commitment Therapy. Oakland, CA: New Harbinger Publications.
Fredrickson, B. (2010). Positivity: Groundbreaking research reveals how to release your inner optimist and thrive. Richmond: Oneworld.
Krentzman, A. R., Hoeppner, B. B., Hoeppner, S. S., & Barnett, N. P. (2022). Development, feasibility, acceptability, and impact of a positive psychology journaling intervention to support addiction recovery. The Journal of Positive Psychology, 1-19.
Mims, R. (2015). Military veteran use of visual journaling during recovery. Journal of Poetry Therapy, 28(2), 99-111.
Newman, K. (2020). How journaling can help you in hard times. Retrieved September 2, 2022, from https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times
Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(1).
Tartakovsky, M. (2022, February 22). 15 benefits of journaling and tips for getting started. Retrieved September 2, 2022, from https://www.healthline.com/health/benefits-of-journaling
WebMD.com. (2021). How journaling can help ease anxiety and encourage healing. Retrieved September 2, 2022, from https://www.webmd.com/mental-health/mental-health-benefits-of-journaling
Sutton, Jeremy, Ph.D (2022). Benefits of Journaling for Mental Health. Positive Psychology.com. Retrieved April 20, 2022 from https://positivepsychology.com/benefits-of-journaling/