The practice of journaling as a tool for emotional awareness and mental health, exploring various techniques like stream of consciousness and reflective writing, and highlighting its potential to aid in processing difficult emotions, improving relationships, and even offering physical health benefits. Research suggests journaling can be a beneficial adjunct to therapy and a low-resource tool for managing conditions such as anxiety and PTSD, although further robust studies are needed to fully understand its efficacy and optimal use. Different approaches and consistency are noted as important factors for maximizing the benefits of this highly adaptable practice.
Read the in-depth article at https://selfsensei.com/the-practice-and-power-of-journaling/
Key Facts and Statistics:
- A meta-analysis of randomized control trials showed a statistically significant 5% reduction in patient mental health scores with journaling interventions compared to control groups. (PMC)
- The benefit was more pronounced in anxiety (9% reduction) and PTSD (6% reduction) subgroups. (PMC)
- Cohen's d effect size analysis suggests a "small to moderate benefit" of journaling. (PMC)
- The majority (85%) of studies included in the meta-analysis implemented short-term journaling interventions (2-4 sessions). (PMC)
- 55% of the studies collected and/or analyzed participant journal entries; the meta-regression indicated that "when journals are not collected or analysed the efficacy of journaling is greater." (PMC)
- None of the studies in the meta-analysis implemented a preparatory/educational session before journaling. (PMC)
- Expressive writing may be more beneficial for males than females, and for individuals high in alexithymia and splitting. (Stanford SPARQ, Cambridge University Press)
- A study on freshman students with low emotional regulation found that writing a diary was effective in improving their emotional regulation, with an increase in mean scores from pretest to posttest. (Progressive Academic Publishing)
