143 - Friday Fix: How to Journal to Build Mental Strength

The Verywell Mind Podcast

Dotdash Media Inc.

Health & Fitness, Self-improvement, Mental Health, Education

5 • 703 Ratings

🗓️ 11 February 2022

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

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Summary

Have you thought about journaling but didn’t know where to start? Do you think writing about your feelings would be a waste of time? If so, you’re not alone. I hear many therapy clients say they’ve considered journaling over the years, but for one reason or another, they just didn’t start it. Or if they did start journaling, they didn’t stick with it. Staring at a blank piece of paper might feel intimidating. Or you might feel overwhelmed by the sheer volumes of journals sold in stores. But don’t give up on the idea of journaling. There’s tons of evidence that writing in a journal can be good for your emotional well-being. Not all journaling is created equal, however. There are a few things you can do to make it especially helpful in building mental strength. In today’s episode, I share what the research says about the benefits of journaling, how to use journaling to build mental strength, and the one thing you should avoid doing when you write in a journal. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Transcript

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0:00.0	Welcome to the Very Well Mind podcast. We've interviewed over 100 authors, experts, entrepreneurs, athletes, musicians, and others to help you learn strategies to care for your mental health.
0:22.9	This episode is hosted by psychotherapist and bestselling author Amy Morin. Now let's get into the episode.
0:49.2	Okay. You're listening to the Friday fix. Every Friday, I share a quick mental strength strategy that can help fix the thoughts, feelings, and actions that can hold you back in life.
0:53.8	Today I'm talking about
0:54.6	journaling. I estimate about 60% of the guests we interview say that they write in a journal.
1:00.6	Everyone from Nikki Six and Dan Pink to Matthew McConaughey and Sky Black have said journaling has
1:07.0	helped them build mental strength. As a therapist, I know that journaling can be a powerful
1:12.0	tool. But I also know a lot of people think about journaling, but don't actually do it.
1:17.6	Writing down your thoughts and feelings might seem overwhelming. Or maybe you get frustrated by
1:23.1	the writing process itself. You might get caught up worrying about grammar and sentence structure,
1:28.2	or maybe you're just embarrassed about writing something down. After all, what if someone else reads it?
1:34.4	Those are all legitimate concerns, and I'll address some of those concerns in a minute.
1:39.1	But first, let's talk about the benefits of journaling. When you understand how good it is for you,
1:44.0	it might convince you
1:44.9	that it's worth it. Journaling reduces stress. Writing in a journal can help decrease the toll
1:50.5	that stress takes on your physical health and your mental health. In fact, one study found that
1:55.2	writing in a journal for 15 to 20 minutes a day, three to five times a week, lowers blood pressure,
2:00.3	and improves liver function
2:01.7	in just a few months.
2:04.0	Journaling can also help you feel happier.
2:06.5	Writing about feelings can help your brain better deal with uncomfortable emotions, and
2:10.6	it boosts your mood.
	...

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