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What are the negative effects of journaling?
Stosny believes that journaling can take a negative turn when it wallows in the unpleasant things that have happened to you, makes you a passive observer in your life, makes you self-obsessed, becomes a vehicle of blame instead of solutions, and makes you live too much in your head. Journaling can make you feel worse when you brood on the page, when writing is just a method of venting in which you constantly reinforce the story at the core of your reactions and emotions. In this case, indulging your anger only prolongs it — and your suffering. Journaling evokes mindfulness and helps writers remain present while keeping perspective. It presents an opportunity for emotional catharsis and helps the brain regulate emotions. It provides a greater sense of confidence and self-identity. Journaling can support coping and reduce the impact of stressful events – potentially avoiding burnout and chronic anxiety. Studies link writing privately about stressful events and capturing thoughts and emotions on paper with decreased mental distress. Writing, like anything, improves with practice. When you journal every day, you’re practicing the art of writing. And if you use a journal to express your thoughts and ideas, it can help improve your communication skills. Journaling may boost health and well-being fewer stress-related doctor visits. lower blood pressure. improved mood. greater well-being.
Can journaling be toxic?
So can journaling be harmful? The answer is yes, there are scenarios in which journaling can be harmful, but these scenarios are easily avoidable. Just like anything, you have to moderate the amount of time you spend doing it. You simply have to know when to stop. While some can write for hours at a time, researchers say that journaling for at least 15 minutes a day three to five times a week can significantly improve your physical and mental health. Many mental health experts recommend journaling because it can improve your mood and manage symptoms of depression. Studies support this and suggest journaling is good for your mental health. It may also make therapy work better. Sleep journaling can help improve the quality of your sleep. In the hours before going to bed, using a journal can be beneficial to your mental health and wellbeing, allowing you to process your thoughts from the day, preventing you from overthinking and reflecting when you are trying to go to sleep. Keeping a therapeutic journal can help you tap into deep-set emotions, and manage your mental health. Whether you keep at it consistently, or save it for occasional use as part of your self-care arsenal, it’s a great way to strengthen your mindfulness and self-reflection abilities. While a journal cannot replace a therapist, it can be therapeutic. What a journal can do is help you to notice patterns in your behaviour and emotional responses. It’s an opportunity to reflect on your experiences, feelings, thoughts and behaviour.