Journal Day is a Thing.

Anne Frank Street Art by  TIA, CC I hereby declare the 12th of June World Journal Day in honour of Anne Frank’s birthday. Journal Day is officially a thing–at least in my little corner of the blogosphere, and you heard it first here at Spilling Ink.

On this day in 1943, Anne Frank received the diary that became The Diary of a Young Girl, so in Anne’s honour, I have a super-cute Kiki.K journal and pen set you can win. Read to the bottom of the post for details.

To kick off the giddy World Journal Day celebrations, I’m sharing some of the benefits of journalling. It turns out writing in a journal is good for your soul–and a whole lot more! Did you know keeping a journal benefits you physically, mentally, and spiritually? Researchers have spent decades unpicking the hows and whys. Here are a few to ponder.

Body Boost

I’ve known for years that journalling makes me feel better, but I had no idea that the benefits were so powerful. Various researchers have discovered journalling has positive effects on the symptoms of asthma, rheumatoid arthritis, and even HIV/AIDS.

Another study found writing expressively improves liver and lung function, reduces blood pressure, and  can shorten hospital stays–and more. They list 16 benefits to well-being!

Other research links journalling to improved immune function. University of Texas at Austin psychologist and researcher James Pennebaker has been studying the health advantages of writing since the mid-80s. “…research by Pennebaker indicates that suppressing negative, trauma-related thoughts compromises immune functioning and that those who write visit the doctor less often.”

Dr Pennebaker told Psychology Today, “When people are given the opportunity to write about emotional upheavals, they often experienced improved health. They go to the doctor less. They have changes in immune function. If they are first-year college students, their grades tend to go up.”

There you have it, students! Journalling is not only good for your body; it’s good for your grades!

Some researchers are quick to point out that rehashing trauma and negativity isn’t as helpful as writing through the events. Journalling that documents growth and transformation seems to be the most helpful. Finding the story is the key! (Sounds like good practice for writers.)

Still skeptical about the power of journalling and writing? Here’s a study that will blow your mind: Researchers have shown the act of writing affectionately about someone can lower cholesterol levels! I’d love to see someone explain the mechanism behind that one!

Mind Boost regular journaller will tell you the practice helps them manage stress and navigate difficulties. Some people use journalling as a sleep aid–I do. I find journalling helps me “empty” my busy mind before I turn out the lights. It’s as if downloading the worries frees my mind of the burden of care, thus allowing me to sleep.

A journal provides a safe space to make sense of the things we go through. Even the effects of trauma and the intensity of emotions can be reduced when we can find the story thread in events. Psychology Today reports:

In a different but related theory, the ability to construct a story from our experiences may give us the opportunity to detach ourselves and approach our situation more objectively. Stories may also be better stored in the brain as memories, rather than what may otherwise be a random amalgamation of strong emotions.”

Spiritual Boost

Journalling can be a form of meditation, the new buzz word in well-being management. Writing and Mindfulness dovetail nicely, and both practices are good for your soul. Plenty of creatives, myself included, have found that writing in a journal helps shift stuckness and stagnation. It lets me move past self-doubt and other internal hindrances and frees up creativity.

Writer Natalie Goldberg advocates free writing in her timeless writing book Writing Down the Bones. Free writing is a perfect form of writing in journals–without censors, without an audience, just being present. It’s good for your soul and great for your creativity.

Many major religions link gratitude with spiritual growth and well-being. Researchers can now prove the benefits of practising an attitude of gratitude through writing. One study found that gratitude journalling reduces stress, materialism and negative self-comparisons.

In General…

Journalling helps you:

  • Prioritise
  • Find clarity and focus
  • Improve self-awareness
  • Identify unhelpful thinking patterns
  • Practise positive self-talk
  • Process challenging events

Here’s a link to a huge list of journalling prompts–enough to keep you writing for half the year.

 Win! Win! Win!

To celebrate Anne’s birthday and Spilling Ink‘s inaugural World Journal Day, I have one lovely Kiki.K journal to give away. It’s an A5 bonded leather journal in “Why-Not Pink.” (Click the link for a sneaky-peek.) The matching pen features the words  “Life is Sweet” in curly script.

To be in the running to win, “like” this post or leave a comment about how journalling helps you. (Winner selected in a random draw on 14 June 2015.)

Happy World Journal Day! Here’s to your health and your soul!

Image Credits

Anne Frank Street Art by TIA, CC

Drat 172.365 by Jessica Wilson, CC BY-NC-ND 2.0

Writing in the Journal by Erin Kohlenberg, CC BY 2.0

14 Thoughts

  1. For some of us who have the most ghastly illegible handwriting, I wish there was a way of typing into a pretty journal with the same satisfaction you received from opening and closing a book…. Thanks for great article and thanks to Anne Frank.

    Liked by 1 person

    1. So true, Michelle! Lovely handwriting helps. I have a journal app that lets me pick from some attractive fonts, and that helps a little. But really, closing the book when you’re finished is an important therapeutic aspect. Thanks for commenting!


    1. Sure thing, Renee! I agree about the pens. I’d like to have one for every mood. I do love trying out different colour inks. At the moment, my favourite shade for journalling is walnut brown. Thanks for commenting!


  2. Very interesting, Ali. I write bucket loads of detailed lists which is probably only a step or two away from actually journalling. 12th June sounds like the perfect date to celebrate World Journal Day. Hope it catches on. 🙂

    Liked by 1 person

  3. Thanks a million for the links to the research about journaling helping RA. I’m gonna go check that out now 🙂 I just bought a really pretty journal that I’m a little afraid to write in, it’s so nice, lol. Awesome post!

    Liked by 1 person

    1. Thanks for commenting. I know that whole thing about marking pretty, pristine notebooks! I’ve got a stash of blank notebooks writing to be filled. Glad to hear the links on RA research are useful. Isn’t it amazing that an act as simple as writing can have such dramatic health benefits?

      Liked by 2 people

  4. Journaling helped me to recover from mental illness and PTSD. When I wrote down, reflecting what I needed to do to recover, I felt lighter, more positive. I knew that I could restore myself and be stronger than ever. Journaling did all that and more. Thanks for this post and spreading the word on the power of journaling… Karen Tyrrell

    Liked by 1 person

      1. Thanks Ali, For mentioning Me and Her, A Memoir of Madness. It was propelled from the energy and restorative power of daily journalling … Karen Tyrrell

        Liked by 1 person

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