Advertising
Advertising

Keeping A Journal Can Make You Mentally Stronger, Science Explains Why

Keeping A Journal Can Make You Mentally Stronger, Science Explains Why

Some people might think journaling is just for recording bits of daily life. But usually it’s more than that. Science has proven that keeping a journal is good for your mental health, as it helps you process events, vent out emotions, sharpen your mind and even drives creativity.

Study Findings

In a recent study published in Advances in Psychiatric Treatment, researchers found that writing three to five times for 15 minutes a session was enough to help the participants deal with emotional and even traumatic events. But it is not enough to simply write about events. How you write about them is also important.

In another study, researchers told participants to write about one of three things. One group focused on how they felt about a stressful situation. A second group wrote about the thoughts and feelings they had when dealing with stress. The third group was told to write factually, without emotion, about events in the media.

Advertising

The participants who wrote about their thoughts and feelings on an event were actually able to see the positive benefits of the event. They were less likely to focus on the trauma or anxiety.

Those who wrote only about their emotions actually suffered more. This was possibly because they focused on their negative emotions while they were writing.

But research says writing out those negative thoughts is still preferable to keeping them inside because even writing about negative thoughts prevents you from avoiding them, which is linked to helping you be able to cope with stress more effectively. Avoidance is a huge issue when it comes to dealing with trauma. According to Kitty Klein, a researcher from North Carolina State University, “If you’re suffering from a traumatic or stressful event, your ability to pay attention and focus on life’s stressors isn’t what it should be.”

Advertising

Journal writing can help you focus on the problem at hand, ensuring that you don’t bottle everything up inside.

How It Helps

Even if you’re not going through a stressful period, regular journal writing is still a useful tool. Rather than processing your emotions and thoughts, you can use a journal to help remind you of your accomplishments and mistakes. Although it may seem like a record of all the mundane details, like your new dishwasher or your meeting at work; when you return to it later you will have a new perspective on your day. Then, you can really begin to re-evaluate where you are and where you came from.

Putting a pen to paper is a cathartic and private way for you to deal with the stress of your daily life, whatever that stress might be. When you keep a journal, you’re able to approach and release the anxiety you have. Using a journal allows you to process your emotions in a place that is safe and secure.

Advertising

Ultimately, keeping a journal allows you to relive the day or week’s events with perspective, a very valuable tool when it comes to dealing with the hard stuff.

How to Get Started

The most important thing about writing is that it needs to be about you. Your decision to start a journal should reflect anyone else’s needs or ambitions. Thus, your decision should be a highly personal choice so that it means more to you and so that you’ll stick with it.

If it suits you, the traditional pen and paper method is a fast way to get started. If you’re looking for more structure you can look for notebooks that feature prompts like “Name 3 Successes Today.”

Advertising

If you’re living your life online, you can use journaling apps and websites. Here you can combine your thoughts with photos, videos and links. You can also use a simple word processor and keep everything stored on the cloud.

Another option is to try blogging. If you’re looking for outside perspective or you want to share your story, there is no better platform than the internet to do so.

You can try one of these options or all of them. There are no rules when it comes to keeping a journal. Just remember to take the appropriate steps to protect yourself if you want to maintain your privacy.

Remember, you don’t need to be a master of prose to write a journal. Your journal is a judgement free zone. Instead, keep your writing time all about you and you’ll quickly see the results.

More by this author

8 Signs You Have A Strong Personality That Might Scare Some People How to Achieve Quick Success at Work Even If You’re Lacking in Clear Direction You’ll No Longer Be Fooled by Skillful Liars If You Know This Concept How I Kill Boredom at Work to Regain My Productivity This Is Why Classical Music Lovers Are Smarter

Trending in Communication

1 Success In Reaching Goals Is Determined By Mindset 2 10 Strategies to Keep Moving Forward When You’re Feeling Extra Stuck 3 Learn the Different Types of Love (and Better Understand Your Partner) 4 Anxiety Coping Mechanisms That Work When You’re Stressed to the Max 5 How To Stop Insecure Attachment from Wreaking Havoc on Your Love Life

Read Next

Advertising
Advertising

Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

Advertising

The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

Advertising

How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

Advertising

There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

Advertising

When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

Read Next