Onika L. Dainty

The Science Behind Journaling and Mental Health

Journaling, also known as expressive writing, offers a number of benefits supported by science including improved emotional regulation, stress reduction and enhanced mental and physical wellbeing through thought organization and emotional processing elements. 

Emotional Processing and Regulation

Emotional Disclosure Theory: Psychologist James Pennebaker’s Emotional Disclosure Theory suggests that writing about emotional or traumatic experiences can help process difficult emotions and organize chaotic thoughts, providing the writer with release of pent-up feelings leading to improved mental clarity and resilience.  

Increase in Cognitive Activity: Brain scans have shown that writing about feelings can improve emotional control. There is evidence that Abstract writing–a concise summary of a longer piece of writing that highlights key points and conclusions, allows readers to quickly grasp the essence of the work and is more calming than Vivid writing–the use of vivid language to create memorable images.

Fight/Flight/Freeze Response Regulation: Journaling  helps calm the amygdala, the region in the brain responsible for processing emotions and triggering the stress response also known as the flight/flight/freeze response. Writing can lead to better emotional regulation. 

Stress Management: Expressive writing can support reducing the impact of stressful events which can lead to burnout and increased or chronic anxiety. Regular journaling can enhance mood and emotional awareness, reducing stress levels. Finally writing can lead to opportunities to share your lived experiences with others creating social support and facilitating healing and emotional well-being.   

You don’t have to be a seasoned writer, author or poet to receive the benefits you get from expressive journaling. Writing can be seen as an opportunity to self-reflect which enhances your cognitive processing skills. Regular journal writing promotes the regulation of mood swings and emotional stability for those with Bipolar disorder leading to an increased experience of emotional well-being and mental health outcomes. 

Beyond the Blank Pages: How Journaling Changed My Life 

When I was six years old my cousin gave me my first diary. It was pink with a locket and key. When I looked inside it was filled with blank lined pages. It took me days to figure out what the first words I would write in it would be and then one day I sat in my bedroom and decided to write a letter to myself. The first words I wrote in my journal was “Dear Me.” I can’t remember what my six-year-old self had to say in that first letter to myself but I do know I began a tradition that day that would continue until my current age of 42 years old. Not every piece of writing over my lifetime has started with these two words but I usually write to myself when I need encouragement, self-compassion, when I’m lost and can’t find my way, when I’m afraid or if I’m emotionally overwhelmed.

Over the past four decades I have used journaling as a means of release. I have written stories, poems, my dreams, my goals, my deepest thoughts, my greatest hopes, my manic dialogues, my fears, what I’m most grateful for, my happiest moments and my lowest times. This medium called expressive writing has allowed me the freedom to be myself when the world wanted me to be someone else, when my friends and family couldn’t understand who I had become my journal always waited with blank pages and open arms to accept my words for what they were no judgement, no questions, no guilt or shame. I filled the pages of hundreds of journals, most of which live on my bookshelves at home. 

During my many periods of instability writing has been my only way back to myself. Behind the covers of those journals I find my way back to myself with every word I write. I see the progress from manic-psychosis where my writing is full of paranoid delusions to  a place where sanity rather than insanity dwells. Below is a sample of a Dear Me letter from a journal I wrote in when I was hospitalized in 2009, my cousin who gifted me my first diary also gifted me this journal upon admission:

Sunday August 30, 2009

“Dear Me:

I lie in bed reading a novel about the 1893 World’s Fair in Chicago. I look ahead to the white walls I call courage, my gaze drifts to a sky blue blank canvas, I consider hope. It's well past midnight and right outside the window all you see is darkness and light that look like magic ferries. Even in the dark new life forms, trees push through the black earth, rise above the green grass until one day leaves bloom and breathe, in and out nature exhales. Even the branches know there is nowhere to go but up, toward the blue sky, towards freedom. It's a natural thing for me to look to my left but this time I don’t like what I see: sound proof, bullet proof, unbreakable glass. I hear a cry for help, then the rattle of chains and then I remember. Although the sun is starting to rise over my right shoulder, insanity awakens over my left. As night turns to day and the sky goes from black to indigo I remember I am not outside in the freedom of darkness witnessing the dawn push through the night. Instead, I am in isolation in a dimly lit room, ankles chained to a bed, on the tenth floor of a hospital’s PICU (Psychiatric Intensive Care Unit) with no hope of escaping.”

Although I experience freedom today, It has been through my writing that freedom has even been possible. Journal has and continues to provide me with a safe space whether I’m in my home doing my daily writing or on a psychiatric unit being held involuntarily. The people surrounding me understand that journaling is a significant part of my healing process. Even if I have to fold pages together to make my own book of blank pages I will always do what I need to to regain my balance. The realizations that come from self-reflective journaling have always led me down a path to wellness, given me courage to persevere and hope for what can sometimes feel like a hopeless future. When I am deeply in my illness my thoughts are disorganized chaos and then one day I put pen to paper and clarity appears cascading from my mind onto the pages of my journal reminding me I’m still me and that one day I will be whole again.       

Different Types of Journaling for Bipolar Disorder Management

• Mood Tracking Journals: Can aid in identifying emotional patterns and Bipolar triggers. A mood journal can be structured using a numerical scale (i.e. 1-5, 1-10) as well as a few written sentences describing how you feel as well as triggers you may experience throughout the day. You can check your progress weekly by comparing the daily scales and written comments. Mood tracking can also be beneficial to show your psychiatrist or other members of your care team.

• Gratitude Journals: Keeping a daily journal where you write at least three things you are grateful for can rewire the brain for positivity. It has been proven that this type of journaling can reduce stress and anxiety, improve overall mood and lead to better sleep habits. There is also evidence that gratitude journaling can improve heart health as well improve the health of your current and future relationships. 

• Journaling with Prompts: This form of writing can help with processing and releasing suppressed emotions. Through using the question and answer method individuals experience self-reflection and self-discovery leading to a greater awareness of challenges they face with their emotional well-being and overall life. These thought provoking questions can be found in pre-designed journals or there are questions online you can find that are related to your journaling goals.

• Stream-of-Consciousness Journaling: This type of journaling can be done daily. It aids in the exploration and processing of emotions allowing you to gain insight on your inner world and the feelings that drive you. By writing without constraints and filters this freeing form gives individuals an opportunity to express themselves and release emotions that may be locked deep inside.

• Art Journaling: This is one of the most creative forms of journaling as it pulls together colours, words and images as you wish. From doodling to sketching you use your creative mind to release pent-up feelings and anxiety you may be feeling throughout your day. This style allows an individual the freedom to express themselves through multiple mediums with a finished product that will speak to how you process and regulate your emotions.

How to Start Journaling for Healing and Self-Discovery

• Choosing a journaling style that fits your needs. The above list are only a few of the styles available to you. A variety of other journaling styles can be found online.

• Creating a consistent journaling habit without feeling overwhelmed. This is the key to effective journaling. Choose a time, day(s) and space in which to journal. If you are able to make writing a daily habit go for it! If your schedule only allows for a few times a week that’s okay too. 

• Journal prompts for self-reflection and emotional growth. To get started find a list of prompts online or in a pre-designed journal that speaks to your journaling goals. 

• Overcoming the fear of writing honestly about emotions. Never be afraid to be honest with yourself. Remember you are likely the only one who will have access to your journal. If you are concerned about others finding it there is always the “Burn After Reading” method (not literally)-after you write a piece in your journal, rip the pages out and get rid of them. 

Final Thoughts

Journaling is more than just words on a page—it’s a tool for self-discovery, healing, and empowerment. Women around the world are using writing to navigate their  journey through Bipolar disorder with strength and resilience. Expressive writing is a place you can find peace, stability and self-awareness. The blank pages of a journal are like a new beginning where you can reflect on your journey toward better mental health and wellness. It's a place where you can be honest with yourself even when you don’t feel like you can be honest with others. Writing can be restorative and it can rescue you from the darkest and most hopeless places. You do not have to be a novelist or a poet or even spell all the words correctly because with journaling there is zero judgement, all you have to do is try.   

If you’ve never tried journaling, now is the perfect time to start. Grab a notebook, try a prompt, and begin your journey toward self-healing today. Remember, every day is an opportunity to do something you’ve never done before.