High jumper Nicola McDermott made Australian history last week, becoming the first woman to clear two metres, and claiming a silver medal in the event. Despite her incredible athleticism, what has caught attention however, is her unusual post-jump ritual of journaling, which has left many Australians thinking, what is she scribbling in her notebook? And why is she doing it?
The autobiographical practice has been around since the 17th century, with several methods and types, all following the same idea of writing or drawing one's emotions, activities, reactions or goals. This article will examine the science behind journaling, then turning to the horde of benefits it creates in the classroom, for mental health conditions and trauma, and conclude with a how-to guide for beginners.
The Science
Research and scientific studies purport that journaling improves brain function, creativity and enhances metacognition. Psychotherapist and journaling aficionado Maud Purcell (2019) explains that writing concerns the logical and analytical left side of the brain. In doing so, the right brain is opened to imagination, creativity and expression. This psychological process helps to free the mind from any blockers, and effectively use both sides of the brain.
Metacognition is the ability to review and self-regulate the thoughts and feelings one encounters everyday, in order to ascertain strengths and weaknesses, and apply these skills to different situations (Kozoil, 2021). Journaling helps to hone a person's metacognition, through gratitude, ability recognition, and being able to connect emotions with the physical body, which can be applied to both the classroom and daily life.
A study conducted by UCLA researchers endeavoured to show what happens in the brain through expressive writing. They found that the emotional responses of subjects who engaged in regular journaling were less intense than other participants (Intelligent Change). For instance, when presented with an image of anger, although both groups' activity in the amygdala (where emotions originate) escalated, those who wrote these feelings out curtailed their brains reaction. Lead psychological professor Dr. Lieberman (et al. 2007), likens the process of translating emotions into words (dubbed affect labeling) to slamming your foot on the car brake when you see a yellow light.
The Power
Journaling is a wonderfully cathartic practice, popular for any age group or context. Possessing this highly adaptable quality, participants have identified journaling as a useful tool for personal use, improved academia, and alongside other forms of professional therapy (Kozoil 2021). Such writing is also personalisable and completely private, removing the risk of stigma or social anxiety, and making it tailorable to personal issues and aspirations. In the words of author and educator Shubhangi Swarup “I write because it makes me feel like someone’s listening or maybe I am finally listening to myself”.
A Crash Course on Journaling
As established above, there is no one correct way to journal, given its expressive form and mediums, but here are a few tips for getting the most out of your journaling, many of which I have found to be very useful in my own practice:
Furthermore, the Center for Journal Therapy (Adams, n.d.) W.R.I.T.E acronym can be used to inspire your journals:
In totality, journaling is a cathartic and helpful practice, herding multiple benefits for the social-emotional wellbeing of all ages. Although it felt uncomfortable and pointless at first, journaling has become a foundation of my mental health practice, and a quintessential coping strategy. I hope this inspires you to pick up a pen and start writing. I promise, you are one step closer to becoming a wellbeing hero.
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Adams, K n.d., Its Easy to W.R.I.T.E, Center for Journal Therapy, viewed at https://journaltherapy.com/journal-cafe-3/journal-course/
Baikie, K, & Wilhelm, K 2005, ‘Emotional and physical health benefits of expressive writing’, Advances in Psychiatric Treatment, vol. 11, no. 5, pp. 338-46.
Intelligent Change n.d., Benefits of Journaling: The Science and Philosophy Behind Keeping a Diary, Intelligent Change, viewed at https://www.intelligentchange.com/blogs/read/benefits -of-journaling
Khatib, I & Potash, J 2021, ‘Visual Journaling using Art Therapy with Refugees’, The Arts in Psychotherapy, vol. 74, no. 1, pp. 1-7.
Kozoil, C 2021, ‘Journaling’s Impact on Mental Health’, UWL Journal of Undergraduate Research, vol. 24, no. 1, pp. 1-9.
Lieberman, M, Eisenberger, N, Crockett, M, Tom, S, Pfeifer, J, & Way, B 2007,‘Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to
Affective Stimuli’, Psychological Science, vol. 18, no. 5, pp. 421-28.
McMurty, A 2021, What Aussie high jumper Nicola McDermott was writing in her journal, news.com.au, August 8, viewed at https://www.news.com.au/sport/olympics/what-aussie-high-jumper-nicola-mcdermott-was-writing-in-her-notebook/news-story/8f67f367239fd524b49ab949b4ee0116
Purcell, M 2019, Journaling: Relief for Anxiety and Depression, journaling.com, August 8, viewed at https://journaling.com/articles/journaling-relief-for-anxiety-and-depression-with-maud-purcell/
Suhr, M., et al. 2017, ‘Maintaining Mental Health through Positive Writing: Effects of a Resource Diary on Depression and Emotion Regulation’, Journal of Clinical Psychology, vol. 73, no. 12, pp. 1586–98.