Journaling for beginners: 5 simple ways to start your de-stress journey

Have you watched all the 'how-to' videos on journaling and bought the most aesthetic diary and pen in the market? If you are ready to check off journaling as a new hobby in your life, then these 5 simple ways to start your journey are worth the read. After a messy fight with your friend or a tiring work meeting, there are numerous times when you feel like ranting out to someone. Not just to share your feelings but also to figure out your emotions and the next plausible steps. While you might think talking to someone may help, writing it down in your journal is better. Trust us!

People have been describing their lives, feelings and ideas on pages since time immemorial. From the royals to the commoners, each has had a record of their own which has not only imparted information on their lives but also on their emotions. According to epica.com, journaling dates back nearly 2000 years when Ma Dubo, a Chinese traveller, recorded his ventures while trekking the capital city of Luoyang. From the Roman empire to the English administrators, people have maintained journals through the eras and now. If you are someone who has wanted to try your hand at the practice, then here are 5 tips to follow.

One of the first steps to take is to go out there and buy a journal. Rather than picking up the nearest notebook and diary, having a dedicated journal signals to you and your mind that the task you are taking on is serious and should be pursued. From leather ones to floral prints, choose any kind that speaks to you.

There's a problem-solving theory called Kidlin's Law which states, "If you write the problem down clearly, then the matter is half solved." When you are brimming with overwhelming emotions, positive or negative, try free writing in your journal. This includes setting up a timer for a few minutes and writing down everything that comes to your mind without stopping or editing. This way you are not only clearing your thoughts but later you can also self-reflect on them. This is supported by the University of St. Augustine for Health Sciences, which recommends using journaling to improve mental health, encourage self-confidence and boost emotional intelligence.

On YouTube, Pinterest or ChatGPT, you can find journaling prompts anywhere on the internet. Journaling prompts are questions, suggestions or ideas that inspire you to write. For those looking to explore their own ideas and emotions and get to know themselves, these can be great. Some popular journaling prompts may be "5 things you have learned recently?" or "5 feelings that you don't like." This helps with achieving goals and inspires creativity, stated the University of St. Augustine for Health Sciences.

One of the easiest ways to begin journaling is by making it a habit to write what you are grateful for every day. These can be feelings, ideas, friends or family, or even completing daily tasks like doing the laundry. It reminds you of the positive in life every day and puts you into a reflective mood. A 2023 study published in Einstein found that gratitude can be used as a therapeutic complement for treating anxiety and depression and increases positive feelings.

For those who find it difficult to write everything, beginning by sketching out your favourite memory of the day or the place you visited can be a good step. You can still be reflecting on yourself through doodles, paintings or photos. Additionally, you can attach what they mean to you in some lines below. According to Husson University, creating art naturally reduces stress levels and minimises anxiety as it makes a person remain present and focused on the task at hand.

According to the University of Rochester Medical Center, journaling helps you manage anxiety, reduce stress and cope with depression. It can help you evaluate your priorities and concerns, track your triggers and induce the habit of positive self-talk. However, it is important to note that journaling is one of the solutions towards better mental health. You need to complement it with a healthy lifestyle as well.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.