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Keep a Journal. How to beat Depression

Keep a Journal
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Is keeping a diary good for depression?

Because it can elevate your mood and help you manage depressive symptoms, keep a journal or journaling is highly recommended by many mental health professionals. Studies back this up and show that when you keep a journal it is beneficial for your mental health. It might also improve the efficacy of therapy.

keep a journal
Keep a journal

Is keeping a journal good for mental health?

When you keep a journal it helps you control your symptoms and elevate your mood. Keeping a daily log of any symptoms will help you identify triggers and figure out how to effectively manage them. Presenting a chance for constructive self-talk and recognising negative ideas. By assisting you in prioritising issues, worries, and concerns.

It has been demonstrated that when you keep a journal it can help manage your depressive symptoms. When the depression is especially severe, journaling cannot replace professional counselling, but it can support other treatments or serve as a standalone symptom management technique for those with mild depression.

How do I start a mental health journal?

To begin to keep a journal, choose a comfortable time each day and set a goal for yourself to write for 20 minutes about anything that comes to mind. Use your journal to express your emotions or to work on your personal development objectives.

What should I write in my journal?

  • Every day, put your goals in writing.
  • Make a daily journal.
  • Every day, write down three things for which you are thankful.
  • Maintain a problem journal.
  • Maintain a stress journal.
  • What was the best thing that happened today? Write your response in a journal.
  • each night before going to bed.

What is the difference between a diary and a journal?

Although identical in kind, a journal and a diary differ in scope. Both are used to keep personal records, however, journals are intended for larger-scale reflection and aspiration, while diaries typically deal with the day-to-day and more data collecting.

Is it better to write or type a journal?

Because of its higher productivity, convenience, security, and accessibility, a computer journal is superior. Even while a handwritten diary may be superior for cognitive and emotional aspects, digital journaling also has these advantages.

Is it better to journal in the morning or at night?

To keep a journal at night is preferable, according to studies, because it allows you to express feelings and thoughts that could otherwise keep you awake. Although there is solid scientific evidence that suggests journaling at night is preferable, many people prefer journaling in the morning.

The Science

There is a tonne of research on the effects of journal writing therapy, and most of it speaks to the therapy’s success in assisting clients in recognising and accepting their feelings, managing their stress, and reducing the symptoms of mental illness. Even your physical health has been linked to journaling, according to research. Notebook enthusiast and journalist Michael Grothaus points out that keeping a journal can boost your immune system, lower your blood pressure, improve your sleep, and generally keep you healthy.


Overall, journaling and expressive writing are helpful for people with depression because it allows them to let out stored-up unpleasant emotions, maintain a more upbeat outlook, and help them create a barrier between their bad ideas and feelings of well-being. By assisting you in prioritising issues, worries, and concerns, journaling helps you control your symptoms and elevate your mood. Keeping a daily log of any symptoms will help you identify triggers and figure out how to effectively manage them.

Remembering that your diary is personal to you and only you can help you feel incredibly liberated to express who you really are on the page. Give it a go! You already know what you could gain, so the only thing you have to lose is a few minutes of your time.

resources NHS Positivepsychologytoday

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