Calm Mind

The Power of Opening Up

People have been keeping diaries long before scientists considered studying them. Over the past 30 years, numerous studies have highlighted the benefits of putting our deepest thoughts and feelings onto paper.

Research suggests that journaling can help alleviate distress during tough times. In a 2006 study, nearly 100 young adults spent 15 minutes journaling or drawing about a stressful event, or writing about their plans for the day, twice within one week. Those who journaled experienced the greatest reduction in symptoms like depression, anxiety, and hostility, particularly if they had been struggling significantly before the exercise. This was true even for individuals who rarely journaled or felt uncomfortable doing so.

Why do we avoid journaling?

One reason is that journaling isn’t always pleasant; I sometimes have to push myself to start. It's more cathartic than enjoyable. Some studies even suggest that writing can initially make us feel more anxious, sad, or guilty.

However, in the long run, journaling can foster a deeper sense of meaning and better health. Research has shown that people who engage in regular journaling have fewer doctor visits in the following months and experience reduced symptoms of chronic diseases like asthma and arthritis.

Can Your Diary Keep You Healthy?

Other studies have found that journaling can boost our immune system, which is crucial during times when stress is linked to infectious viruses.

One older study discovered that journaling could enhance the effectiveness of vaccines. Medical students were asked to write for four consecutive days about their most traumatic life experiences, while others simply wrote down their daily activities. After receiving the hepatitis B vaccine and two booster shots, those who journaled about their traumatic experiences showed higher antibody levels, both before their final dose and two months later. The non-journaling group also responded well to the vaccine, but journaling could potentially help people with compromised immune systems or in cases where the vaccine isn’t as effective.

“Expressing emotions about stressful or traumatic events can produce measurable effects on the immune system,” wrote researchers from the University of Auckland.

Journaling may also help boost immunity after an infection. In another study, students infected with the virus that causes mononucleosis wrote about a stressful event three times a week for 20 minutes. Compared to those who wrote about mundane topics, the journaling group showed an increase in antibodies, indicating improved control of the virus. They also gained a better understanding of their stress and began to view it more positively.

Why Journaling Works

What makes journaling so powerful? It works on two levels: addressing both our feelings and our thoughts.

First, journaling allows us to express emotions that might otherwise be repressed, which can be harmful to our health. Many of us carry hidden pain or shame that circulates in our minds, but writing transforms that pain into words, allowing it to exist outside ourselves.

“I’m able to organize thoughts and feelings on paper so they no longer take up room in my head,” says Allison Quatrini, an assistant professor who has been journaling for years. “Clearing my mind sets up the rest of the day to be more productive and relaxed.”

On the cognitive side, writing forces us to organize our experiences into a sequence, giving us the chance to examine cause and effect and form a coherent narrative. This process helps us gain distance from the experience and see it in new ways, often uncovering insights about ourselves and the world. Journaling allows us to regain control over events that might otherwise disrupt our understanding of life.

“Journaling helps us put our experiences, thoughts, beliefs, and desires into language, and in doing so, we understand and grow from them,” says Joshua Smyth, a professor of biobehavioral health at Penn State.

How to Start a Journaling Practice

There are many ways to journal, but one highly studied method is Expressive Writing. This involves writing continuously for 20 minutes about the deepest emotions and thoughts you have around a specific issue in your life, whether it’s related to relationships, work, or personal struggles.

Expressive Writing is typically done for four consecutive days, but there’s no magic in this formula. Studies show that journaling a few times a week, or even just once, is effective. You can write for 10, 15, or 20 minutes, and focus on the same issue or switch topics each time.

For example, the Pandemic Project suggests prompts that address topics like:

• Social life: How is your social world changing? How does that make you feel?

• Work and money: How do you feel about your financial situation? How has your job changed?

• Uncertainty: Where is your anxiety coming from, and how can you cope with it?

“Many people start by writing about COVID-19 but end up exploring deeper issues they hadn’t realized were bothering them,” the Pandemic Project notes. This is the strength of expressive writing: it helps us identify and understand the issues that weigh on us.

In my journal, I’ve written about control. My instinct is always to plan and organize, but with an unpredictable crisis unfolding, that’s been impossible. Journaling allows me to reflect on lessons about flexibility, acceptance, and letting go.

The Do’s and Don’ts of a Diary

A 2002 study suggests that journalers should avoid revisiting the same distressing feelings repeatedly.

In this experiment, over 120 college students were asked to journal about a traumatic event in their lives, such as a breakup or the loss of a loved one. Some focused on their emotions, while others also wrote about their thoughts and coping strategies. Those who reflected on both their feelings and thoughts experienced more personal growth, improved relationships, and a stronger sense of appreciation for life. They recognized new possibilities, while the group focusing solely on emotions reported more negative feelings and even got sick more often.

The key is that effective journaling progresses from emotion to thought. At first, we express our feelings and name them. Then, we analyze and make observations, noticing patterns and setting future goals.

For instance, Allison Quatrini writes about whatever is on her mind in the morning, from pandemic-related losses to challenges in her work and relationships. This practice helps her understand and normalize her emotions, explore coping strategies, and gain perspective.

In addition to writing, you might consider drawing in your journal. A 2003 study found that combining journaling with drawing about a negative experience improved mood more than just writing. However, drawing alone seemed to worsen moods, possibly by bringing up emotions without offering a way to process them.

If writing feels difficult, speaking your feelings aloud may work just as well. In the mono study, students who recorded themselves talking about their stress had stronger immune responses and showed better psychological resilience. Talking to a recorder might mimic the benefits of confiding in a friend or therapist.

Freedom of Expression

Talking to a trusted confidant might seem even better than writing, as it offers emotional warmth and validation. Studies suggest that talking to a therapist or loved one can be just as beneficial as journaling for gaining perspective and making healthy changes.

However, therapy can sometimes be less accessible or desirable. Sometimes, our loved ones are too stressed themselves to offer support, or we may feel too vulnerable to share certain emotions.

In these cases, journaling offers a valuable alternative, providing a way to express ourselves without the judgment or reactions of others. It allows us to process secrets before sharing them, granting us complete freedom of expression.