• unclear of what you want or feel? => jot down thoughts and emotions, with no editing
• write routinely => know yourself better, become clear about situations and people; track patterns, trends, improvements, growth
• write out negative emotions => reduce stress
• think through writing => solve problems
• write about misunderstanding => understand others’ point of view better

how to begin?

• “just do it”
  • a few minutes daily
  • begin anywhere
  • forget spelling, punctuation
  • write quickly
• if it helps, pick a topic for a day, week, month
• there are no rules

re psychcentral.com/lib/the-health-benefits-of-journaling/

A pen coupled with paper can serve as a powerful life tool.

Journaling (or keeping letters or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity; other famous figures for their own purposes. Oscar Wilde, 19th century playwright, said: “I never travel without my diary. One should always have something sensational to read on the train.”
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regular journaling strengthens immune cells
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journaling decreases the symptoms of asthma and rheumatoid arthritis
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writing about stressful events helps you come to terms with them, thus reducing the impact of these stressors on your physical health.
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• Clarify your thoughts and feelings. Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.
• Know yourself better. By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being.
• Reduce stress. Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.
• Solve problems more effectively. Typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities, and affords the opportunity for unexpected solutions to seemingly unsolvable problems.
• Resolve disagreements with others. Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. And you just may come up with a sensible resolution to the conflict.

In addition to all of these wonderful benefits, keeping a journal allows you to track patterns, trends and improvement and growth over time. When current circumstances appear insurmountable, you will be able to look back on previous dilemmas that you have since resolved.

How To Begin

Your journaling will be most effective if you do it daily for about 20 minutes. Begin anywhere, and forget spelling and punctuation. Privacy is key if you are to write without censor. Write quickly, as this frees your brain from “shoulds” and other blocks to successful journaling. If it helps, pick a theme for the day, week or month (for example, peace of mind, confusion, change or anger). The most important rule of all is that there are no rules.