1/10: The Power Of Journaling

Written by

Karin Andrea Stephan

Entrepreneur, Senior Leader & Ecosystem Builder with a degrees in Music, Psychology, Digital Mgmt & Transformation. Co-founder of the Music Factory and Earkick. Life-long learner with a deep passion for people, mental health and outdoor sports.

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A growing body of research suggests that the very process of daily self-check-ins, journaling and expressing yourself is inherently therapeutic. It comes with lots of benefits for your body and mind. Even a few seconds per day can make a huge difference to your mental wellbeing. 

Check out the following aspects and pick the most relevant to your current situation:

1. Improve your mental health by reducing the discomfort of stress, anxiety and depression (check sources at bottom)
2. Stay organized and focused on future goals
3. Identify, track and achieve your goals
4. Improve your communication with your coworkers, partners, family, friends or other people in your life.
5. Find inspiration, acceptance and even physical healing.
6. Overcome fears and improve self-confidence
7. Create a safe place to open up and let go of things that trouble you.
8. Collect data about yourself, your emotions, thoughts and actions. 
9. Identify negative thoughts, self-talk and behaviors
10. Create a reliable data-base for coaching or therapy sessions
11. Practice gratitude and improve sleep 
    

Journaling Made Easy 

Journaling comes with no adverse effects, zero costs and only asks of you a minute of attention. All you need to do is type or speak into the app and adjust or add to the suggestions.

You can do it anytime and anyplace. The most important thing is to start now and make it a habit as soon as possible. The best: The Earkick AI therapy chatbot can make it really easy for you.

Make use of the customizable reminder function or check out the habit-stacking method to ease habituation. Maybe you want to reward yourself for keeping up the daily practice. Journal in a comfy position before drinking a refreshing beverage, reading a book or watching TV. Over time you will notice that journaling becomes the reward itself.

Want to dig deeper into why journaling is good for your mental wellbeing? Check out the following sources:

1. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial 
   

2. An everyday activity as a treatment for depression: the benefits of expressive writing for people diagnosed with major depressive disorder
   

3. Just write: physician journaling and mitigating burnout
   

4. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. 
   

5. Efficacy of Narrative Writing as an Intervention for PTSD: Does the Evidence Support Its Use? 
   

6. Mental health problems and help-seeking behavior among college students
   

7. Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomized controlled trial
   
8. Why Feeling Heard Improves Mental Readiness
   
9. From Einstein to Lizzo: Journaling Rocks Say 80 Stars

The Earkick AI mental health chatbot is built on four science-based elements. Check out the respective blog post on why and how we designed it.