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Today, I want to share with you the incredible benefits of journaling for your physical and mental health. I have personally experienced the positive impact this practice can have on our overall wellbeing.
Studies have shown that dedicating time to journaling about our deepest thoughts and feelings can actually reduce the number of sick days we take off work. It helps us accept and understand our mental experiences, leading to fewer negative emotions in response to stressors.
Not only does journaling support our mental health by reducing anxiety and breaking away from obsessive thinking, but it also enhances our awareness and perception of events, regulates our emotions, and even boosts our physical health.
What’s remarkable is that these benefits can be felt even if we don’t journal every day. It’s all about better understanding our needs and nurturing our wellbeing.
If you want to start using a journal for health and wellness purposes, it all starts with the type of journal you use. You can definitely use any kind of journal or notebook you want, but here are 8 recommendations for different styles of journaling.
1. Best Journal on a Budget
This first journal pack is great if you are on a budget and plan to do a lot of writing. It is a 3-pack of journals in an assortment of different colorways. You are getting 3 journals for the price of one, so it is an excellent deal when you are first getting started. These blank journals work great for journaling for mental, physical, or wellness health and will keep you writing as much as you want.
2. The Best Premium Journal
If you’re looking for a journal that exudes quality (and is), then the Bennett Journal is for you. Made with bonded leather, a variety of different colors are available. With 240 5.5″x8″ pages, there’s plenty of room for all your thoughts, ideas, and doodles. Personalization is available if this is intended as a gift!
3. The Best Journal for Self-care
The next option is great if your health goal is practicing more self-care. For self-care, it helps to have a journal with prompts that tell you what to write about in figuring out your self-love routine and journey. The Self-Love journal is meant for 1 year of changes to your life so you can commit more to yourself.
4. A Journal for Diet and Fitness
If you want to start using a journal to track your health goals, particularly with your diet and exercise routine, then the Life and Apples Wellness Planner is a great option for you. This is also a 90-day planner, but it is not dated, so you can start it at any time.
The planner allows you to record your diet and fitness each day, including your meal plan, weight, fitness, and gratitude. There are 7 colors to choose from.
5. 5-Minute Gratitude Journal
There are a few different 5-minute journals you can use, but if you want to practice gratitude, this is the one for you. Gratitude journals allow you to write what you are thankful for, without needing to include it in your regular daily journal. It is another reminder about how important gratitude is for your health and wellbeing.
6. A Guided Journal (adults only)
This guided journal is amazing for learning how to let things go, but it also has a lot of curse words, so that is something to keep in mind. The “Let That Sh*t Go” journal is about releasing whatever is causing anxiety, anguish, or anger inside o your mind. There are a variety of writing prompts and activities that help you to finally let go and live your life.
7. 5-Minute Journal for Morning Writing
If you intend to have a short stream of consciousness writing session when you wake up in the morning, your best bet is to start with the original Five Minute Journal. This is also a guided journal, with prompts that help you to say what you are grateful for, create lists and plans, and find happiness in just 5 minutes a day.
8. For All Your Journaling Ideas
This is a blank journal that can be used for just about any style of journaling and happens to be one of the most popular options sold on Amazon. The Huhuhero journal works great as a journal or notebook, laying flat with a nice faux leather cover. There are 128 lined pages to use.
The Benefits of Journaling for Mental Health
Journaling is a powerful tool for self-improvement and mindfulness. Mental health journals offer a safe and private space to express our thoughts and emotions, allowing us to gain a deeper understanding of ourselves. Through journaling, we can release pent-up emotions, reflect on our experiences, and gain new insights into our mental well-being.
“Keeping a mental health journal has been transformative for me,” says Sarah, a regular journaler. “It helps me process my emotions, identify patterns in my thinking, and find clarity amidst life’s challenges. It’s a form of self-care that has become an integral part of my mental health routine.”
Research has shown that journaling can have a range of benefits for mental health. It can reduce anxiety and depression, improve self-esteem and cognitive function, and even support clients in therapy. Journaling provides a space for emotional catharsis, allowing us to release and process difficult emotions. It also encourages cognitive processing and repeated exposure to our thoughts and feelings, which can lead to greater self-awareness and emotional regulation.
The Role of Gratitude Journals
“Gratitude journaling has been a game-changer for me,” says Daniel, who started a gratitude journal as part of his self-improvement journey. “It has helped me shift my focus from what’s wrong in my life to what’s going well. It reminds me to appreciate the little things and has significantly improved my overall well-being.”
Gratitude journals, in particular, have gained popularity for their positive impact on mental health. By intentionally focusing on the things we’re grateful for, we rewire our brains to notice the positive aspects of life. This practice can shift our perspective and enhance our overall sense of well-being.
Whether through expressive writing, gratitude journaling, or other forms, journaling offers a valuable outlet for self-reflection and growth. It empowers us to take an active role in our mental health journey, providing a sense of control and empowerment. As we delve into the pages of our mental health journals, we discover our inner strength and resilience.
Exercise as a Complementary Tool for Mental Health
Exercise is not only beneficial for our physical health but also plays a crucial role in promoting mental wellbeing. Engaging in regular physical activity has been shown to have positive effects on our mental health and quality of life. Aerobic exercises such as jogging, swimming, cycling, walking, gardening, and dancing have been found to reduce anxiety and depression, helping individuals feel more balanced and at ease.
When we exercise, our blood circulation increases, delivering oxygen and nutrients to the brain. This, in turn, influences the HPA axis, which plays a vital role in our stress response. Exercise also provides distraction from negative thoughts, enhances our self-efficacy, and fosters social interaction, all of which contribute to improved mental health. For individuals with serious mental illnesses, incorporating exercise into their daily routine is especially important as they may be at a higher risk of developing chronic diseases and experiencing side effects from medication that may lead to weight gain.
“Regular exercise offers a multitude of benefits, including improved sleep, increased interest in sex, better endurance, stress relief, mood improvement, increased energy and stamina, weight reduction, and improved cardiovascular fitness.”
