Dear Diary,
I’ve lost count of how many times my journal has saved me. In moments of chaos, uncertainty, or simply when my mind won’t quiet down, it has always been there – a private space to pour out my thoughts.
I remember being seven years old at my elementary school's Scholastic book fair, eagerly asking my parents for $10 to buy a pink diary with a lock and a glow-in-the-dark pen. Little did I know, that small purchase would spark a lifelong habit—one that began with the pages of that very first diary.
As I grew up, I went through many hobbies, different likes, different people, but writing has always remained the constant. “Dear diary” and reflecting on each day’s events evolved into something far more profound: a mindfulness practice that anchors me when life feels overwhelming. As it turns out, science backs up what I’ve intuitively known for years – journaling isn’t just a way to document life; it’s a powerful tool for calming the mind and fostering mental clarity.
My Journey: Finding Stillness in the Pages
Journaling became my mindfulness anchor during some of the most overwhelming times in my life. And when I stopped, I could feel its impact.
In my last year of high school, I took a season off from journaling. The stress of university applications had pushed me to give up this simple hobby of mine. I started to think that journaling was a waste of time and that those 10 minutes writing would be better spent perfecting my essays or studying for my next test. In my first year of university, I started journaling again because I wanted to document my life again. I was surprised at how much clearer my mind felt and the stress-relief that came from putting my cloud of thoughts onto paper. Journaling gave me the mental clarity to respond to life with greater awareness, express gratitude, and reflect on my journey.
Now, whenever my thoughts feel scattered, the act of writing slows me down and grounds me in the present moment. Each day, I take 10 minutes to sit down and write whatever comes to mind. I’m not trying to solve my problems or craft perfect sentences – I’m simply observing my thoughts as they appear, without judgment.
Journaling and Mindfulness: How They Work Together
Mindfulness-Based Stress Reduction (MBSR) is a therapeutic approach developed by Dr. Jon Kabat-Zinn in the 1970s. It focuses on cultivating present-moment awareness to reduce stress and improve mental well-being. While mindfulness practices like meditation often come to mind first, journaling aligns closely with MBSR principles. By writing down our thoughts, we engage in a process of mindful observation – noticing our emotions without judgment and creating space between yourself and your experiences.
Research shows that journaling helps regulate emotions by promoting self-reflection and cognitive processing. A study published in Psychosomatic Medicine found that expressive writing reduces activity in the amygdala, the brain’s center for processing fear and emotional responses (Lieberman et al., 2007). This reduction in emotional reactivity mirrors the effects of mindfulness meditation, where the simple act of labeling emotions can ease their intensity. Through journaling, you are essentially practicing mindful awareness by observing your inner landscape with peaceful curiosity rather than reactivity.
How to Start a Mindful Journaling Practice
To those who have not tried journaling yet, I encourage you to start! You don’t need hours of free time, the perfect notebook, or the perfect life situations to begin mindful journaling. The beauty of this practice lies in its simplicity and flexibility. Here are three mindful journaling prompts that I love to use:
Present-Moment Reflection:
Prompt: "What am I noticing right now?"
This technique invites you to tune into your senses and emotions. Write about what you see, hear, and feel without judgment. This grounds you in the present moment and interrupts rumination.
Thought Labelling:
Prompt: "What thoughts keep recurring, and how do they feel in my body?"
When a thought arises, label it without attachment (e.g., “This is worry,” “This is self-doubt”). Research suggests that naming emotions reduces their intensity (Kircanski et al., 2012). This helps you observe your mind without becoming entangled in it.
Gratitude
Prompt: "What can I appreciate about this moment, even if it feels difficult?"
Practicing gratitude shifts your focus from what is lacking to what is present. For me, this is my favourite prompt because it brings me into a positive outlook and pushes me to appreciate what I do have, rather than focus on what I don’t have in life. This practice is linked to increased emotional resilience and a more balanced outlook on life (Emmons & McCullough, 2003).
However, I challenge you to go beyond these prompts—let your thoughts flow freely onto the page. Write anything and everything that comes to mind.
Your Mindful Journey Begins
If you’ve ever felt overwhelmed by your thoughts, consider journaling as a form of self-care. It doesn’t require perfection, just an openness to explore your inner world. Each word you write is an act of mindfulness, a reminder that your experiences are valid and worthy of reflection.
April is Stress Awareness Month, a time to recognize the impact of stress and explore ways to manage it. For me, one of the most powerful tools for stress relief has always been journaling.
So, dear diary – thank you for being my sanctuary. And to everyone reading this, maybe it’s time for you to open a blank page and discover the power of journaling for yourself.
References
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality & Social Psychology, 84(2), 377–389. https://doi.org/10.1037//0022-3514.84.2.377
Kircanski, K., Lieberman, M. D., & Craske, M. G. (2012). Feelings into words: Contributions of language to exposure therapy. Psychological Science, 23(10), 1086–1091. https://doi.org/10.1177/0956797612443830
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
Great read! Thanks for sharing.