Journal Keeping for Stress Management

Handling stress is a vital skill in modern living. It is important to remember that a certain amount of stress in our lives is actually essential to be sufficiently stimulated in order to meet the challenges of everyday life. The negative aspects of stress are what occur when anxiety or fear become a constant. Sometimes it is clear where stress is coming from, for instance if you are undergoing a major life change. At other times it may not be so clear as to why you feel stressed. Emotions are a key element to stress. Many find it helpful to use expressive techniques to manage stress effectively.

Journal keeping, or journaling is a term or phrase for the practice of keeping a record in a diary or journal that explores the thoughts and feelings surrounding the events of ones life. By writing down your thoughts and feelings you are better able to clarify them and is often helpful for problem solving. Sometimes just externalizing an event or feeling can take away the pressure or make it not seem as threatening. Just writing about what stresses you provides some relief and building awareness is key to reducing and managing your stress response now and in the future.

As compared to other stress relieving techniques or practices journal keeping is free, or practically cost free considering all you need is a pen or pencil and paper or a computer. It requires no special skills or physical ability so those who are disabled or cannot participate in physical activities can do it. All you need is a few minutes of privacy and something to write on. The health benefits of journal keeping have been scientifically proven through study and research. Along with helping to balance the negative effects of stress, It has been shown that journal keeping decreases symptoms of asthma, arthritis and some other health conditions, improves cognitive functioning, and strengthens the immune system.

Releasing emotion by writing in a journal is particularly helpful to those who find it difficult to verbalize their feelings. Having the freedom to express negative feelings such as anger, fear, sadness, jealousy, and hatred in a non-threatening way can be therapeutic. It’s also a good problem-solving tool; you can often resolve problems by coming up with solutions on paper. Writing down your thoughts and feelings and the events that occur in your life helps you to recognize the habits and routines that so often contribute to stress. You are better able to identify specific stressors such as people or happenings that are contributing to your stress and you can make adjustments so that you don’t fall into the traps and pitfalls of stress. If you get into the regular habit of writing down your deepest feelings and anxieties; those old thought patterns, insecurities and fears don’t have a chance to take hold and intensify.

The best way to get started using journal keeping for stress management is to get a notebook and write down any current stress you have and when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress.

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