C
%Begin How Journaling Can Help You Cope With Life Changes Everyday Health MenuNewslettersSearch Emotional Health
visibility
279 views
thumb_up
22 likes
L
By Lauren BedoskyMedically Reviewed by Justin Laube, MDReviewed: August 15, 2022Medically ReviewedThe practice of writing or drawing your feelings and emotions may help support your overall well-being each day.Lucas Ottone/StocksyIt’s no secret that many of us are stressed. And worries among U.S. adults are only increasing, according to findings from a 2022 survey conducted by the American Psychological Association.
thumb_up
29 likes
E
It’s now more important than ever to build practices to decompress and destress, journaling among them. Writing down your thoughts, feelings, and experiences may not fix every concern, but it can be an effective tool for managing the anxiety that comes from major life changes. In fact, adults with anxiety and other medical conditions who kept a journal saw greater improvements in well-being than their non-journaling counterparts, according to a study published October–December 2018 in JMIR Mental Health.
thumb_up
38 likes
M
Whether you’ve never journaled before, or you’re a lifelong reflective writer, putting your thoughts on paper in strategic ways may help you cope with some of life’s challenging changes and milestones. Here, experts offer journaling exercises for specific scenarios.
1 It Can Help Strengthen Marriage Ties Whether You' re Struggling or Not
Journaling can help new couples navigate building a partnership or longtime couples resolve conflict.
thumb_up
32 likes
C
You may choose to keep a solo marriage journal. Like other types of journals, a solo marriage journal is a private space for your eyes only.
thumb_up
45 likes
D
“Use it as a way to self-explore what you feel about your spouse or marriage without judgment,” says Lauren Cook-McKay, Manchester, Connecticut–based director of marketing and content for Divorce Answers, an online resource for couples contemplating a divorce. The other option is a couple’s marriage journal, where you and your spouse share your thoughts, feelings, and concerns with one another.
thumb_up
34 likes
N
This type of journal can be a helpful tool for couples who want to improve communication, but it can be used for other goals, too. Do you want to get to know each other better? Find a more productive way to communicate?
thumb_up
8 likes
H
Understand each other's personalities? Define your goals before starting the journal and be sure you and your spouse are on the same page, Cook-McKay says.
thumb_up
17 likes
A
Marriage Journal Prompt
Begin by writing a love letter, a list of goals you want to achieve with your spouse in your marriage, or what you like about your spouse. If it’s a couple’s journal, have your spouse do the same exercise, but don’t feel the need to follow identical formats. “Journaling is known to help organize your thoughts and expressions better so there is no need to stick to one format.
thumb_up
5 likes
I
You both can be as creative with your journal as you want,” Cook-McKay says.
2 It Can Help You Process Grief From the Loss of a Loved One
Losing a loved one is life’s most stressful event, according to Mental Health America. You may experience a wide range of emotions, including denial, confusion, sadness, anger, guilt, humiliation, and shock.
thumb_up
34 likes
B
Regardless of how grief shows up for you, journaling is a helpful way to release the emotions, so you can begin processing them. “As I always like to say, you have to feel it to heal it,” says Gianna DeMedio, a grief expert in Philadelphia and host of the podcast So Sorry for Your Loss.
thumb_up
7 likes
L
Instead of trying to journal on a regular schedule, DeMedio recommends striking while the iron is hot. Use a notepad app on your smartphone or a small notebook to jot down how you’re feeling when an emotion becomes overwhelming.
thumb_up
42 likes
J
Or you might simply journal when you have free time (i.e., while waiting for an appointment). “This spur-of-the-moment writing allows you to write more freely and not worry about being creative or even making sense,” DeMedio says. “Some of my most profound thoughts have come from this method of writing it out as the emotions hit.”
Grief Journal Prompt
If you need help getting started with grief journaling, try writing directly to your loved one.
thumb_up
3 likes
A
Is there anything you’d like to apologize for? Any news you’d like to share? Or imagine your loved one responding to you.
thumb_up
28 likes
I
What do you think their response would be to your new career move? What advice would they give you at this point in your life?
thumb_up
34 likes
D
3 It Can Help You Through the Pain of a Divorce or Breakup
Divorces and breakups bring many complicated, sometimes conflicting emotions bubbling to the surface, from grief and rage to relief and confusion. “Journaling is a healthy way to untangle these feelings and figure out where they’re coming from,” says Kara Nassour, a licensed professional counselor practicing at Shaded Bough Counseling in Austin, Texas.
thumb_up
48 likes
M
This way, you don’t act impulsively or say something you later regret. The most important thing is to be honest when you’re journaling. Acknowledge even the ugly feelings you’d never tell anyone else, Nassour says.
thumb_up
21 likes
Z
Your journal is a private space where you can be angry, selfish, scared, pitiful, or even happy or vindictive. “Remember that just writing the words down won’t hurt anyone,” Nassour says.
thumb_up
48 likes
R
It may also help to read what you write once you’re in a calm state of mind. “It can give you a more objective perspective and ideas for how to act on these feelings constructively,” Nassour says.
thumb_up
38 likes
L
Here are two of her favorite prompts to support your healing process.
Divorce or Breakup Prompt #1
If you wanted the breakup, what are the reasons you stayed in the relationship as long as you did? What are the reasons you wanted to leave?
thumb_up
11 likes
N
If you were to begin another relationship, how would you want it to be different?
Divorce or Breakup Prompt #2
If you didn’t want the breakup, have you ever experienced a loss like this before?
thumb_up
33 likes
M
Who and what helped you get through it? What did you do to cope? Can any of the people, resources, or strategies from that time help you now?
thumb_up
30 likes
I
4 It Can Prepare You For Having a Baby
Becoming a parent is a time filled with so many new experiences and worries that some can forget to slow down and reflect on their own feelings and needs. “Many parents I know want to be able to be present with their kids, and that’s really hard to achieve if we struggle with being present with our own emotions,” says Jordan Olsen, LCSW, a perinatal mental health therapist with Roots Work Therapy in Milwaukee. Journaling gives new and expecting parents an outlet to express the many emotions they’re feeling.
thumb_up
46 likes
B
Simply setting aside 10 minutes per day — or even a few days a week, if you can’t manage a daily practice — to focus on your thoughts and articulate them on paper may help. “I often give my clients prompts for a self check-in that promote reflection on their emotional state and where those emotions are showing up in the body,” Olsen says. She recommends setting a timer on your phone for 10 minutes and responding to these prompts below.
thumb_up
41 likes
S
Pregnancy Journal Prompt #1
What lessons did you learn about what it means to be a “good parent” from watching your parents? Are there any lessons you want to keep for your parenting journey? Are there any lessons you want to let go of?
thumb_up
26 likes
J
Postpartum Journal Prompt #2
Pick a time when you felt scared, worried, overwhelmed, angry, or sad in the past week. Think about that moment and reflect on the question: “Does this point to an unmet need of mine?”5 It Can Help You Work Through a Health Crisis or Diagnosis
Managing a health condition or coping with a new diagnosis can be stressful.
thumb_up
0 likes
D
You may feel frustrated, scared, overwhelmed, angry, sad, or numb. Journaling allows structured time and an opportunity to process these feelings, says Julia Kogan, PsyD, a health psychologist and stress expert in Miami. Some people may not have friends or family who can help them make sense of their feelings.
thumb_up
14 likes
D
Or they may not feel comfortable sharing what’s going on with their health. “Journaling allows for a neutral way to express yourself any time you’d like,” Dr.
thumb_up
50 likes
L
Kogan says. Plus, research suggests that the mental processing from journaling may help reduce felt symptoms of chronic illness and improve overall health. A past study found that writing about stressful experiences boosted lung function in people with mild to moderately severe asthma after four months.
thumb_up
24 likes
E
The same study found that patients with rheumatoid arthritis saw a reduction in disease severity over the same period. “Therefore, journaling can be a helpful strategy to manage overall health and chronic health conditions,” Kogan says. Use her exercise below to get started.
thumb_up
28 likes
M
Health Crisis or Diagnosis Prompt
Find a quiet and calm environment. Set a timer for 15 to 30 minutes and write about what’s upsetting you.
thumb_up
9 likes
E
This may include your current health status, any information you received from your doctor, how you’re feeling about the information, and any worries or fears. If you need a mood boost, use your journaling time to identify 5 to 10 things you’re grateful for, describe a goal for managing your health, or write a list of your coping mechanisms and tools. NEWSLETTERS
Sign up for our Mental Wellness Newsletter
SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.
thumb_up
42 likes
S
The Latest in Emotional Health
Brightside Therapy Reviews and Costs in 2022
Learn why Brightside therapy could be a good fit if you experience symptoms of anxiety or depression, have health insurance, or want access to both medication...By Savannah BaconOctober 21, 20225 Ways Nostalgia Is Good for Your Health and When It' s Not
Fleeting memories from your past don’t just bring on warm and fuzzy feelings — they could influence your mental health and personal growth.By Moira LawlerOctober 20, 2022Is My Kid' s Therapy Helping Plus 7 Steps to Take if It' s Not
When it comes to therapy for children, parents and caregivers often have an active role to play in the helping process. Here’s a guide.By Emily P.G. EricksonOctober 17, 2022Best Online Therapy Services of 2022 Reviews and Pricing
Online therapy is a way to deliver and receive mental health services via the phone, messaging, or video sessions.
thumb_up
17 likes
M
Providers offer a variety of plans,...By Nicole GleichmannOctober 17, 2022
Your Guide to Getting the Most From Online Therapy
Finding the right therapist can be a confusing process. Our buyers’ guide can help you identify your wants, needs, and options for online therapy.By Savannah BaconOctober 17, 2022Folic Acid May Decrease Suicide Risk
Supplements may prove to be an inexpensive and accessible tool in suicide prevention, say authors who looked at prescription use.By Becky UphamOctober 17, 2022The Best and Most Affordable Online Therapy Options Reviews and Pricing for 2022
Getting the care you need can be tough on a budget. We researched online therapy for a variety of platforms that don’t compromise on quality, and we included...By Savannah BaconOctober 14, 2022The Best Online Therapy Providers That Take Insurance in 2022
Online therapy providers increase access to mental health care.
thumb_up
10 likes
D
We found out which ones accept insurance.By Annie KellerOctober 14, 2022
All About Laziness What Causes It and What to Do About It
By Markham HeidOctober 13, 2022Universal Anxiety Depression Screening Recommended for Many U S Kids
The U.S. Preventive Services Task Force, an influential medical panel, stopped short of urging that all kids get screened for suicide risk.By Lisa RapaportOctober 12, 2022 MORE INHow to Help Your Teen Cope With the Mental Health Challenges of IBD
5 Ways Travel Is Good for Your Mental Health
7 Natural Ways to Manage Ulcerative Colitis-Related Stress
thumb_up
3 likes
Similar Discussions
-
Pro Kabaddi 2022 Naveen Kumar wants to win back to back trophies with Dabang Delhi KC
-
Kayla Braxton on her possible WrestleMania Hollywood duties
-
5 players who have attempted the most through balls in Europe this season
-
What is Power Yoga? 5 Best Power Yoga Exercises for Weight Loss
-
Ivory Coast vs Guinea prediction preview team news and more International friendlies 2022
-
Who is Nezarec in Destiny 2?
-
Austria vs Croatia prediction preview team news and more UEFA Nations League 2022 23
-
Lionel Messi or Cristiano Ronaldo Who has the higher net worth salary and endorsements?
-
Chelsea Transfer News Roundup Blues planning swap deal for Tottenham Hotspur striker Thomas Tuchel failed to convince Jules Kounde to move to Stamford Bridge and more September 20 2022
-
Boxing schedule this weekend
-
It reminds me of the team we had with Diego Costa Atletico Madrid manager Diego Simeone makes cheeky comment about Real Madrid
-
Garena might soon host Free Fire MAX esports tournaments for Indian region leak suggests
-
When is FIFA 23 Web App and Companion App releasing? EA official reveals major information for players ahead of game s release
-
Inspire Institute of Sport joins hands with NTT Data to support Learning Centre Academics Program
-
Dexter Lumis invades The Miz s house on WWE RAW
-
How much are Stagecoach tickets? Lineup price where to buy dates and all about the 2023 edition
-
Chelsea have three candidates in line for the sporting director s role Reports
-
2022 FIFA World Cup 5 players who are important for their country but not for their club
-
Sri Lanka vs Pakistan Prediction Who will win today s Asia Cup 2022 Super 4 match?
-
BJS gives pick for Canelo Alvarez vs GGG 3
-
There s no such thing as luck or bad luck Alfa Romeo boss sarcastically blames Nicholas Latifi for team s poor show in 2022 F1 season
-
What can GTA Online players expect to see in Halloween 2022?
-
Twitter reacts to Tony Khan during awkward AEW media scrum
-
Edge and Rey Mysterio had a heartfelt reunion with Kurt Angle last week on WWE RAW
-
How did FaZe Swagg become popular?
-
List of cars with Hydraulics in GTA Online
-
Former champion on Triple H taking over WWE after Vince McMahon s retirement
-
Maintaining Eye Health With Psoriasis Everyday Health
-
Can Apple Cider Vinegar Help Psoriasis? Everyday Health
-
With MS Aging Happens at a Faster Pace Everyday Health