Little did I know that journaling has long been recognized as a therapeutic practice offering a wide range of benefits for mental health and overall well-being.
I guess I always thought it had a bit of a placebo effect to it. At one point, I would have even said that journaling was a little self-indulgent.
After watching Dr. Huberman’s podcast on the topic, I discovered how little I actually knew about the matter.
Recent studies like this one have delved into the specific impact of journaling on cortisol levels, the stress hormone that can wreak havoc on our bodies and minds.
What sets handwritten journaling apart is not just the act of expression but the physical connection between hand and paper, which has been shown to have unique advantages over typing when it comes to reducing cortisol levels.
The Science Behind Cortisol Reduction Through Handwritten Journaling
Cortisol, often referred to as the body’s stress hormone, is released in response to various stressors, both physical and emotional.
Chronic elevation of cortisol levels can lead to a host of health issues, including anxiety, depression, and compromised immune function.
Studies have demonstrated that engaging in regular journaling can help lower cortisol levels, thereby mitigating the negative effects of stress on the body and mind.
Cortisol and anxiety are closely linked and therefore the correlation is made between journaling and reduction in anxiety in this medical article.
Handwritten Journaling for Mental Health and Trauma Release
Handwritten journaling provides a unique opportunity for individuals to slow down, reflect, and engage in a more deliberate and mindful practice of self-expression.
The process of physically forming letters and words on paper can be meditative and grounding, allowing individuals to delve deeper into their thoughts and feelings.
Studies have shown that writing by hand activates areas of the brain involved in learning and memory, potentially enhancing the therapeutic benefits of journaling.
This intentional focus on the present moment can help reduce anxiety, promote relaxation, and foster a sense of emotional release. So much so that journaling can also help with the processing of traumatic events,
Dr. Huberman suggests a brief 15-minute journaling practice session, once a week for four weeks.
For more resources on this topic :
- Confronting a traumatic event: toward an understanding of inhibition and disease.
- Natural emotion vocabularies as windows on distress and well-being:
- Disclosure of traumas and immune function: Health implications for psychotherapy:
- Putting Feelings Into Words.
- Increasing honesty in humans with noninvasive brain stimulation.
- The β1-adrenergic receptor links sympathetic nerves to T-cell exhaustion:
- Writing About Emotional Experiences as a Therapeutic Process.
- Therapeutic Journaling
- Brain and Body Connection
- Dr. James Pennebaker
Books
Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain.
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It:
At The End of The Day
Do yourself a favor and write yourself a few words, sentences, or pages. It will do you a world of good, help you sleep, and maybe even unburden your soul a little.
Either way, it’s affordable, doable, effective, and potent.
If you need an audience to get you started, I am happy to volunteer.
Tell me about your experience with journaling in the comments below.
As always, flow strong.
Asha ✨
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