The Benefits of Journaling

Many people are experiencing a lot of complex emotions right now. Journaling can be a valuable way to navigate these feelings – and it’s more accessible than you might think. You don’t need a special notebook or a significant time commitment to get started.

What Does Journaling Encompass?

“Journaling” is a broad term. It can include anything from recording observations – like a list of birds you’ve spotted – to documenting experiences, such as details from a recent vacation, or even noting your dreams. Professor James Pennebaker of the University of Texas at Austin, a leading researcher in “expressive writing,” suggests that if you find yourself dwelling on something, dedicating 5-20 minutes a day for one to five days to write about it can be beneficial.

Expressive Writing: Connecting with Your Feelings

Pennebaker explains that journaling is particularly helpful when you’re struggling to articulate your thoughts. “It’s that great first step to opening up and learning who you are and what you believe in and how you feel and how you see and understand the world,” he says.

Getting Started with Journaling

You don’t need to establish a strict journaling routine. Rashawnda James recommends starting small: “I would say start with five minutes. Set the timer on your phone.” It’s important not to force the process; if you don’t feel inclined to journal, that’s okay. Making it another obligation can diminish its effectiveness. “When it’s for you, then you can really see the benefits,” James explains.

Beyond Writing: Alternative Methods

Pennebaker’s research even includes studies where people express themselves by writing in the air with their fingers. The key is to translate your experiences into words. If writing isn’t your preferred method, James suggests keeping a voice memo journal: “Just talk out loud, because some people are verbal processors.”

Unpacking Your Thoughts and Feelings

Beginning can be challenging, as the flow of thoughts and emotions may feel uncomfortable. Pennebaker emphasizes that the key to unlocking insights through expressive writing is allowing your feelings to guide you. “Sit down and explore your deepest thoughts and feelings about this issue ... You might tie it to other issues, for example: how does it relate to your childhood? Your relationship with other people in your life right now?”

Continuous Writing and Self-Discovery

You can focus on the same topic daily or explore something new each time. Pennebaker’s only rule is to write continuously once you begin: “Don’t worry about spelling or grammar. It’s not going to be read by your high school English teacher!”

Addressing Emotional Barriers

For those who weren’t encouraged to express their feelings growing up, writing them down can be difficult. James notes that putting feelings into words can be challenging if you weren’t taught the language of emotions as a child. However, as you connect feelings with specific words, expressing them becomes easier.

Journaling as Exploration

James uses an analogy to illustrate the process: “You know, it’s kind of like when you’re in a new town and you see a street that looks interesting. The best way to approach it is, ‘Huh? I’ll go down this street and see what I find.’ But if you say, ‘I’m just going to look for shoes size eight and nothing else,’ you’re going to miss everything that’s on the street.”

Want to share your journaling experience? Send a note to lifekit@npr.org or leave a voicemail.