Not many people I know write in journals anymore. Somehow, it’s been stereotyped as a habit of women or writing enthusiasts. However, journaling is an extremely necessary phase of processing and defining the ways we relate to our experiences and our surroundings. The neglect of writing causes a lack in self-awareness. Not to say that writing in your journal is a cover-all cure for all of life’s ills, but… dang near!

How do I know what I think until I see what I say?

Studies show that putting feelings into words have a therapeutic affect on the brain, reducing the reaction to negative events in the amygdala. Ideally, every time we are feeling some type of negative emotion, we’d have someone to verbalize our emotions to, but that’s not always the case. Personally, I don’t always find the time or boldness to dig deep and be vulnerable in a vent session. Writing is an ideal alternative. It is an excellent, private way to stay accountable for the maintenance of healthy thought patterns. Dr. James Pennebaker, author of Writing to Heal, explains, “When we translate an experience into language we essentially make the experience graspable.” The stress that normally comes from emotional blockages and irrational overthinking are forced into light and potential for healing.

What’s a nice way to say that journaling can prevent you from having a mental break down?

Throughout the week, we naturally internalize stressors and aggressions that we aren’t always aware of. People make the mistake of thinking that things that are not at the forefront of their mind don’t have any significant bearing on the conditions of our thoughts, behavior, and overall health. Have you ever stopped and assessed your mental posture and realized you were kind of tight, not knowing why? Sometimes, at the end of the day, my body language spells defensive and I realize that I’ve maintained a certain level of anxiety over the past 12 hours, not knowing what escalated my stress levels so much. However, penning down the events help me to remember some contributing factors. Perhaps, that morning, I woke up to news of yet another unarmed man being killed by the police, experienced a variety of men cat-calling me as I walked to the metro, dealt with racially-based microaggressions at the office, dodged calls about family drama, and used the breaks in my workday to study for my finals. These are just everyday events, but they have the power to mentally fatigue an individual if they are left undetected and unaddressed.

You forget the vast majority of the stuff you don't write down… even the important things.

Journaling is an excellent way to increase your memory and track your long-term and short-term goals. Earlier in life, it’s easy to keep track of our lives and the limited responsibilities we have. However, when your academic obligations start to layer with your professional, personal, and social obligations, it’s beneficial to write assignments and events down. The brain naturally disposes of old information to make room for the new, but writing tells the brain to preserve everything you deem worth remembering. Studies show that writing down important mementos, especially specific goals, makes a person more likely to reach their desired outcome.

Don’t put journaling in a box. Each entry does not have to start with “Dear diary” or even make sense to another reader. Simply free-writing for half an hour allows the brain to focus and bring deeply-rooted thoughts and impressions to the surface, where they can receive the recognition they need to foster mindfulness.

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