Dear Diary: Help Me Find The Will To Live- The Surprising Scientific Benefits of Journalling

So you’re telling me that if someone told you that scribbling in a notebook could make you less anxious, think more clearly, and maybe even help you avoid snapping at the slow driver in front of you, you’d probably roll your eyes… and then buy a really cute journal just in case.

Well, the good news is journalling isn’t just a feel-good Instagram habit. Science says it’s basically emotional first aid—with fancy lined paper. And possibly coloured pens, decorative tape and a cute stickers to match because if I’m going to I’m going all in!

Here’s why grabbing a pen might be the most effective (and cheapest) form of therapy (but definitely still go therapy though if you need to because who remembers my therapist Lottie, what a delight) you’ll try this year:

Journalling: Like Yoga for Your Brain (But You Don’t Have to Stretch in Front of Your Potential New Love Interest)

Studies show that expressive writing—the kind where you vent, reflect, and spiral slightly-actually lowers cortisol, aka your stress hormone aka every single influencers new fav buzzword. In other words, journalling helps your body not freak out because your boss messaged you on Teams saying “do you have a sec?” and proceeds to call you before you even get the chance to gulp down the anxiety shaped lump in your throat.

In a study by Pennebaker & Beall, people who wrote about emotional experiences had fewer stress-related doctor visits. Fewer appointments? Yes, please, because I am barely managing to keep up my 6 monthly dentist appointments!

Emotional Regulation: Because Adulting Is Hard

Journalling gives your emotions a place to go that isn’t “projected onto your innocent child because they looked at you weird.” But also why does he look at me like that..

It helps activate your prefrontal cortex, which is responsible for calm, rational thoughts- unlike your amygdala, which loves drama even more than Albert Square. Even just labeling your feelings (“I feel like lighting everything on fire”) can decrease their intensity. That’s real science. And real life.

Boosts Your Immune System—Yes, Really

Which for me is a no brainer because let us never forget when I was drowning in stress and then I had Scarlet Fever over Christmas which reminds me of a Victorian disease. Writing about your feelings can make your body healthier. Journalling has been linked to increased T-cell activity, which helps your immune system fight off illness. So yes, your notebook might be your new health insurance plan because I’m yet to work my way up to private health care so every little helps.

Do a Houdini on Your Brain Fog

Ever walked into a room and forgot why?

Journalling helps clear mental clutter and improves working memory, which means your brain isn’t juggling 37 tabs at once. It encourages reflective thinking, too- so you’re less likely to repeat your mistakes. Like texting your ex. Or cutting your own bangs (why do I do it to myself and now I look like a bad version of Elton John in the 70’s.)

Depression, Anxiety, and Mood Swings: Now With Fewer Plot Twists

People dealing with anxiety and depression have shown real improvement through regular journalling. A 2018 study even found that short-term journalling significantly reduced anxiety symptoms. So if your mental health feels like a reality TV show- journalling might be the producer who finally says, “it’s a cut”

You Become Your Own Life Coach

Journalling increases self-awareness and helps you identify patterns, like: “Wow, I only rage-quit life when I skip lunch.” It also encourages mindfulness, bringing you into the present moment aka where life actually happens (not in your what-if spirals from 3 a.m.).

Goal Setting That Actually Works

Writing down your goals increases the odds of achieving them. Science says so. Also, it gives you that satisfying feeling of being a person who has it together even if you’re journalling while eating cereal for dinner in yesterday’s hoodie which is covered in dog hair and dribble from your afternoon power nap.

It also supports behaviour change, which is fancy psychology talk for “I’m trying to not be a complete asshole this month.”

So… Should You Start Journalling? Absolutely, yes.

If you want the following then journalling is the place to be:

Less stress headache
Improved mental clarity
A legal way to scream on paper
Or just a place to make sense of being an adult with unresolved childhood issues (hi again, Gabor Maté)

Journalling is the opportunity to experience no filters, no judgment, just pen, paper, and some wildly underappreciated emotional magic.

Hi, I'm Emilia Isabelle