“Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.” – Natalie Goldberg
Journaling for sharpness & happiness
Keeping a daily or weekly journal is known to have a positive impact on senior citizens. Many health specialists recommend this activity to help keep senior brains sharp by boosting memory and comprehension. The art of keeping a journal is frequently used in therapy as it creates a path to reflection and wellness. Intermountain Health explains, “Want more sunshine in your life? Try journaling. A unique social and behavior outcome of journaling is this: it can improve your mood and give you a greater sense of overall emotional well-being and happiness.”
Here are more great reasons people are encouraged to journal:
- It reduces stress and anxiety. Journaling may serve as a healthy coping mechanism for stress and anxiety by allowing individuals to process and release pent-up emotion.
- It enhances memory. The act of writing things down can reinforce memory. Journaling by handwriting is also thought to be beneficial. Per Scientific American, a study in Frontiers in Psychology monitored the brain activity in students taking notes and found that those writing by hand had “higher levels of electrical activity across a wide range of interconnected brain regions responsible for movement, vision, sensory processing, and memory.”
- It boosts cognitive function. Journaling is a mindful practice that reduces distractions and improves focus. It helps mental processes such as thinking, language and concentration.
- It builds self-esteem/resilience. Journaling allows people to reflect on achievements, track personal growth, and focus on self-improvement.
- It promotes emotional processing. Journaling helps people understand their emotions and others around them, thereby improving communications and relationships.
- It possibly reduces depression. Journaling helps people explore and express feelings. Therefore, it may improve mood and create greater emotional awareness and regulation.
- It helps the immune system. Research shows that writing about stressful or traumatic experiences can improve immune function by increasing lymphocyte activity, a key component of the immune system.
- It may reduce blood pressure. In some circumstances, journaling may help lower blood pressure by reducing stress and promoting relaxation.
- It likely improves sleep. Putting thoughts on paper can release worries. Also, one may gently steer thoughts in a happier direction, making it easier to fall and stay asleep.
- It preserves memories. Writing about experiences, thoughts, and feelings is a great way to keep memories alive and possibly share them with future generations.
Getting started
Journaling can be done in a paper notebook, via digital app, or on a device such as a computer or iPhone. Get your notebook, notepad, or device ready. When writing by hand, choose a pen with a comfortable grip. To use an iPhone for journaling, ask Siri to “open journal” to get started. This allows you to create entries using widgets, transcribe audio, and use rich text formatting. Using the iPhone for journaling can provide access to past entries, offer insight as to writing streaks, and add your state of mind when journaling for wellbeing.
Bonus tips on how to journal:
- Pick a regular time to write & make it a daily or weekly priority. Also find a quiet space to create your journal entries.
- If it helps, play soft music in the background or enjoy a hot or chilled cup of tea.
- Date your entry and location. This helps to track your writing. Be sure to write down your location, especially for travel related journals.
- Get started and pick your subject. Briefly summarize your day. Describe thoughts and write about things that stir emotions, such as the excitement of travel, visiting landmarks, tasting cultural foods and meeting new people.
- Be positive. Consider adding a gratitude statement or positive affirmation, such as “Today I am thankful for the breathtaking sunrise that greeted me with a welcoming burst of orange sky.”
- Avoid writer’s block. Stuck? Use writing prompts or find inspiration from what’s around you, such as a cat sitting in the corner or an antique writing desk that’s centuries old. Then let the thoughts flow. If you simply can’t write, take a break and start up when you’re ready.
- Write freely. Don’t worry about grammar or spelling. Focus on being open and honest and tap into your emotions. Journaling does not have to be serious. Have fun with it. Get creative by adding favorite recipes, stirring quotes, doodles and more!
- Be kind to yourself. It’s okay to reflect on what you’re writing. Don’t be overly critical of your writing skills or feelings. Know that there are no rules or rights or wrongs in journaling.
- Stop when you want. Journaling is a happy outlet, not homework. Most people enjoy writing for about 15 to 20 minutes per day. However, journal writers are encouraged to stick with time writing sessions that feel most comfortable.
- Be flexible when journaling. One may continue a theme or start anew. If you skip an entry, no worries. Simply pick up where you left off and enjoy the process at your own relaxed pace.
- Senior citizens may benefit from sharing memories, personal anecdotes, family history, life lessons, and more, thereby creating a keepsake journal for generations to come.
Disclosure: This article is purely informational and is not intended as a substitute for therapy/medical advice.
