The Science of Journaling: 10 Health Benefits

Science has proved journaling has real physical and mental health benefits


The benefits of journaling are powerful. And extensive.

It’s been proven to improve memory, blood pressure, overall mood, stress levels and more!

And the best part?

The benefits of journaling are available to anyone who wants to get started on this simple yet powerful practice!

When thinking about incorporating this habit into your lifestyle, it’s important to know about the science of journaling. Because the benefits of journaling shouldn't be ignored and may be the solution to a range of issues you're dealing with.

So, let’s go further into the science of journaling and explore the many positive impacts it can have.

What exactly is journaling?

Journaling is - simply put - a chance for expressive or reflective writing. It can be done on paper or electronically.

The most important part of journaling is the intention.

When your journal with a purpose, you get to feel the health benefits and enjoy as the writing becomes both healing and productive.

Effective journaling begins when an individual writes with a goal in mind. The goal can be simple, such as to clear their head. Or more complex, like processing emotional trauma.

The Science-Backed Benefits of Journaling

Some may be surprised to learn that the benefits of journaling have been scientifically proven! There are many professionals who suggest journaling as an avenue for different benefits. Let’s take a deeper look at the ways journaling will change your life...

1. Better Sleep

It’s probably safe to say that you wish you were getting more sleep. The good news is that a good night's sleep is one of the benefits of journaling!

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When looking into the science behind journaling, researchers found that through journaling participants were able to process and reduce stressors, allowing for a better night’s sleep.

In other words, journaling allows you to get anything stressful out of your mind and into your journal so that you can sleep better.

And that means more energy, more focus, and improved overall health.

2. Stay Calm & In Control

The benefits of journal even go so far as to rewire the way your brain process emotions so that you feel more empowered and in control!

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That's right, journaling can actually make your mind stronger and more empowered!

Those with a journaling practice show more perspective, have better control over their emotions and are less likely to become overwhelmed.

3. Cultivate gratitude

Practicing gratitude has been shown to have major positive health impacts. It's been found to reduce aggression, boost happiness, improve relationships, decrease stress, improve confidence and more!

Learn how to keep a gratitude journal & its health benefits →

And a journaling practice can be an easy, daily way to reconnect with more gratitude and more of these benefits.

4. Increase Productivity

A study done by Harvard Business School into the science of journaling found that journaling's benefits include improving an individual's performance, making them 25% more productive.

Journaling has been shown to increase professional performance by 25%

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How does this work? Well, the researchers suggested that the productivity benefits of journaling come from the chance to reflect on past experiences. When we take a moment to notice what we've learned from these experiences, we can star to incorporate that new wisdom into the future.

5. Improve Memory

Studies have also proved that journaling can benefit better memory and recall. That's because journaling allows you to - first of all - revisit and think through past experiences, moments, and events.

But journaling also allows you to do this with the presence of distractions or intrusive thoughts that often disrupt our experience of a moment in real-time. In this sense, journaling almost acts as a time machine that can transport you back to a moment, without any distractions bothering you there.

6. Feel Happier

Those who already have a journaling practice won't be surprised to hear that increased happiness is one of the benefits of journaling!

The Journal of Social and Personal Relationships found that when individuals used journaling as a way to challenge negativity or find a silver lining, they felt more in control of how they felt and significantly less distressed overall.

7. Lower Blood Pressure

If you're looking for some more physical proof of journaling's scientific benefits, look no further than its effect on blood pressure, as research shows that lower blood pressure is one of the physical health benefits of journaling.

Journaling may be a great, mindful practice for anyone who wants a calmer mindset and stronger physical health.

8. Boost Your Immune System

Now more than ever, people are realizing the importance of a healthy immune system. Research into the science behind journaling has proved that even your immune system can benefit from journaling!

That's because when you have a clearer state of mind and fewer distracting or stressful thoughts dragging you down, your physical health benefits too.

Journaling's even been proven to help wounds heal faster!

9. Heal from traumatic events

While journaling is not the only solution to trauma healing, it can have powerful results when the individual journals with intention.

A 2005 study found that participants who journaled about a difficult experience or time actually reduced the negative emotions that moment made them feel.

In other words, journaling helped study participants visibly heal from past trauma!

And by using journaling to process this past event, participants also began showing the physical benefits of journaling, such as stronger physical health, lower blood pressure, and a lower rate of sickness.

10. Know yourself better

Today’s society is saturated with social media, comparison, and business. Working in a high-level job is praised, but truly knowing who you are is often brushed over.

Self-awareness is one of the most important things someone can gain and a definite benefit of journaling. That's because journaling about an experience actually allows your brain to relive it. So that you can take a moment to appreciate your talents, abilities, and strengths, which - in the moment - you might not even notice.

Take a little time to get to know yourself to improve confidence and reduce doubt.

Taking the time to understand the way you think, what you want, and what your strengths are can revolutionize your life.

In Summary

There's real science behind the practice of journaling. Science that's proven all the different ways in which journaling can benefit your life, your mental health, and even your physical health.

Science has found some journaling's benefits to include:

  • Increased productivity
  • Better sleep
  • Memory improvement
  • Lower blood pressure
  • Feeling happier
  • Cultivating gratitude
  • Boosting the immune system
  • Emotional regulation
  • Healing from traumatic events
  • Knowing yourself better

You have the power to overcome and succeed, understand, and grow. And a journaling practice can help you do it!