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Writer's picturelucysofroniou

What is the Science Behind Journalling?

Updated: Mar 23, 2021

To-do-lists and post-it notes are everyday examples of how writing things down just always seems to make our priorities - and our minds - a bit clearer.


Greek Stoic philosopher Epictetus said that 'it is our attitude towards events, not events themselves which we can control.' For me, journalling (not in a 'Dear Diary' way but more in a reflection and gratitude sort of way) has helped positively shift my attitude and work through and let things go, particularly this year. But what is the scientific reasoning behind the cathartic feeling of putting pen to paper?


Brain Activity

A study by UCLA revealed that the association of written words helps to reduce the intensity of an experience. As part of the study, patients were shown an image of an angry face, which in turn caused the amygdala (the region of the brain that allows you to feel certain emotions) to increase in activity. But once candidates in the study began to associate words directly with the images that they were shown, their brain's activity began to wind down. Journalling is also proven to:

  • Boost mood

  • Enhance sense of well-being

  • Reduce symptoms of depression

  • Improve working memory

  • Improve symptoms of asthma and rheumatoid arthritis

  • Reduce intrusive thoughts & increase emotional regulation


Not everyone will be a fan of journalling but it's just one of the ways that we can process emotions, set and work through their goals, or even make daily plans. For me, it doesn't need to be anything fancy or rigid in routine - sometimes I can't even remember the last time I picked up my diary! But when I do pick it up, here are some of my favourite things to write on:


  • Gratitude and listing all the things I'm grateful for

  • Short-term and long-term goal-setting and figuring out the steps I need to take to get there

  • Affirmation journalling

  • Acceptance journalling, focussing on the fact that everything happened as it should and that everything is as it should be (not to evade feelings of responsibility but to create feelings of peace about things we can't change)

  • End of the week/month/year journalling, which helps to mark progress, highlight areas for improvement and things to be grateful for.


Keep well,


Lucy x


Disclaimer: This article is for informational and educational purposes and should not be seen as a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

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1 Comment


carol
Jan 01, 2021

For as long as I can remember, journaling and writing in general, has been a cathartic experience for me. Even if I've had a really bad day or week, transferring my thoughts and feelings from pen to paper always helped to bring clarity to a jumbled mind.


Like you Lucy, I also make the effort to find the joy I felt in the smallest of things that day or week. Sometimes it's the small things that brings us the greatest joys and in turn, helps to overcome or at the very least, deal with the negative.


I thoroughly enjoyed reading your perspective on the science of journaling and your personal favorite topics to write about. Take good care and sta…


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