Why you need to start journaling to relieve anxiety

Anxiety about writing a diary

Writing helps capture your thoughts and see them from another perspective. /Photo: Bridget Jones’s Diary.

Mental Health

Writing down in a journal the good things that happen to us every day, our small accomplishments, allows us to calm our anxiety and develop a more positive mindset.

Maria Corisco

January 7, 2024 / 09:00

As a teenager, it’s easy to entrust your hopes, sorrows, and expectations to a journal. As you get older, the intimate records you keep of everything that happens to you tend to be abandoned.but write diary – Whether it’s paper or digital – or better known as a journal, it can offer many benefits no matter your age.If you propose it as A healthy exercise.

There is a concept in positive psychology, “Positive Impact Diary”, refers to the practice of a person regularly recording positive thoughts, experiences, and emotions in a diary or notebook.Now is not the time to write about disappointments, wishes, or frustrations; Pay attention to the good things that happen every day and develop an optimistic attitude.

People suffering from anxiety or depression have been found to experience emotional and psychological benefits by incorporating this activity into their daily lives. This is shown in a study that presented this practice to people with anxiety disorders and measured its effects. The conclusion states that this is “a well-accepted intervention that is effective in reducing some aspects of mental distress and improving some aspects of well-being in people with mild to moderate anxiety.”

The author also notes that this type of diary is likely to “More enjoyable and uplifting treatments In contrast to traditional expressive writing intervention, which focuses on writing about deeply painful and traumatic experiences from the past. “

Positive emotion journals typically include:

  • happy time: Record everyday experiences that bring joy or happiness.
  • Thanks: Write down the things you are grateful for.
  • Achievement: Keep track of personal or professional achievements, no matter how small.
  • commend: Keep track of compliments or compliments you receive from others.
  • Goals achieved: Writing down goals or milestones achieved can help increase a sense of accomplishment.

Experts have found that practicing positive emotion journaling can provide a variety of benefits, such as improving mood, reducing stress, increasing self-esteem, and encouraging a more positive outlook on life. By focusing on the positive, It attempts to redirect people’s attention away from worries and stress Towards more pleasant and constructive aspects.

In the same line, Martin SeligmanKnown for his contributions to positive psychology, he designed the Three good things or three good thingswhich means that, at the end of each day, the person writes Three good things that happened during the day and explain why they happened. The goal is to develop a more positive attitude and train the mind to recognize and appreciate the positive aspects of life.

The “Three Good Things” exercise is simple yet effective. You can do this:

  1. Reflect at the end of the day: Before going to bed, take a moment to reflect on your day.
  2. Identify three positive things: Think of three good or positive things that happened during the day. They can be situations, events, social interactions, personal achievements, or anything you find positive and feel good about.
  3. Write them in your journal: Write down these three positive things in a journal or notebook. It is important to write them down because the act of writing them down can reinforce the experience and facilitate subsequent reflection.
  4. Detail the reason: Next to each positive thing, briefly describe why you think it happened or why it is meaningful to you. This can help you dig deeper into the reasons behind your positivity.

Regular practice has been shown to have a positive impact on emotional health, reducing levels of depression and increasing life satisfaction.

Seligman notes that repeating this exercise can have a positive impact on long-term emotional health. By focusing on the positive and expressing gratitude, people can develop a more optimistic attitude and improve their quality of life.

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