Photo credits: StockSnap.io

Many self-help books and blogs promote the idea of maintaining a journal. But is there any research to support their recommendation? In this article, we will highlight research that has conducted rigorous control studies to show that journal writing is beneficial for you.

In their research paper titled Letters of gratitude: Improving well-being through expressive writing in the Journal of Writing Research, Steven Toepfer and Kathleen Walker show that expressing gratefulness through written letters improved the well-being, happiness, and life-satisfaction of individuals as compared to controls who did not write. Earlier research had shown that intentional activity has about 40% impact on a person's happiness, while the rest is out of their own control with 50% being accounted to genetics and 10% to circumstances. Naturally, if you wish to improve your well-being, you need to focus on that 40%, and expressing gratitude in your daily journal can be a great way to do just that. Moreover, studies have shown that grateful people sleep better, have higher self-esteem, improved mental strength, reduced aggression, better relationships, and better physical and mental health.

In 1986, Pennebaker and Beall found that expressively writing about past traumatic experiences significantly increases physiological arousal in the short-term. It also reduces long-term health issues. In 2005, Baikie and Wilhelm further confirmed that writing expressively about traumatic, stressful or emotional events for just 15-20 minutes on 3-5 occassions leads to significantly better physical and physiological results compared to writing about neutral events. The key is to not worry about spelling, grammar, or sentence structure. Focus on your deepest thoughts, and continue writing till the time is up. Write about your relationships; your past, present, or future; or who you have been and where you would like to be. Such journaling results in lower stress, improved immunity, reduced blood pressure, improved lung and liver function, improved mood, improved working memory, improved sporting performance, higher grades, and improved social and language skills. Limited benefits were found even in victims of natural disaster, psychiatric prison inmates, and those with recent breakups. Not everyone might benefit from such writing though. Recollection of events, for writing expressively, lead to detrimental effects in survivors of childhood abuse.

Such expressive writing is also likely to prevent rumination — the constant mulling about one's negative experiences. Rumination is known to be detrimental to happiness and well-being.

I would like to express my respect for your kindness giving support to visitors who must have help with that study. Your personal commitment to getting the solution up and down turned out to be quite effective and have consistently helped men and women like me to reach their ambitions. Your entire warm and friendly guideline means a lot a person like me and still more to my peers. Thank you; from all of us. 457F3C47-96BA-479F-926C-9F292B9DB1DA https://www.utne.com/email?emailid=

I just wanted to write a simple word to be able to thank you for some of the superb tricks you are showing at this site. My extensive internet lookup has finally been recognized with pleasant ideas to talk about with my family. I 'd state that that we visitors are very fortunate to live in a remarkable place with so many wonderful people with good methods. I feel very privileged to have come across the web site and look forward to many more awesome minutes reading here. Thank you again for everything. 457F3C47-96BA-479F-926C-9F292B9DB1DA https://www.utne.com/email?emailid=

5.

I needed to create you the bit of observation to give many thanks the moment again just for the pleasant things you have shared on this page. It has been quite shockingly generous of you to supply without restraint precisely what most of us would have made available for an ebook to make some bucks on their own, specifically considering the fact that you could have tried it in the event you wanted. These advice likewise acted as the fantastic way to recognize that most people have a similar eagerness similar to my own to figure out somewhat more related to this issue. I know there are numerous more pleasant opportunities ahead for people who looked over your blog post. node%3F https://www.energizeinc.com/node/12840%3Fpromo_name=home&promo_id=bookslide&promo_position=

I am writing to make you be aware of what a extraordinary encounter my wife's daughter went through browsing your blog. She figured out plenty of issues, most notably what it is like to have a very effective teaching heart to get most people completely learn specified specialized matters. You actually exceeded our own expectations. I appreciate you for delivering these helpful, trustworthy, explanatory and even cool tips about that topic to Evelyn. vans shoes http://www.vansshoes.us.com

I and my guys happened to be taking note of the great strategies located on the website and so before long got a horrible feeling I had not thanked the site owner for them. My guys are actually as a result passionate to learn them and have in effect simply been using those things. Appreciation for truly being very kind and for picking out some fine subject matter millions of individuals are really needing to know about. My very own honest apologies for not saying thanks to you sooner. christian louboutin outlet http://www.louboutin-outlet.us.com

I just wanted to develop a brief word to appreciate you for those splendid tactics you are giving at this site. My rather long internet look up has finally been paid with awesome information to talk about with my visitors. I 'd claim that we website visitors actually are unquestionably endowed to live in a wonderful network with very many lovely people with helpful opinions. I feel somewhat fortunate to have discovered the site and look forward to some more amazing times reading here. Thank you again for a lot of things. adidas flux http://www.adidas-zxflux.com

My spouse and i got now delighted that Chris managed to do his inquiry through your ideas he obtained from your site. It's not at all simplistic just to continually be giving freely guidelines which often some other people could have been selling. And we also discover we have got the blog owner to thank for this. The entire illustrations you made, the easy web site navigation, the relationships you will assist to promote - it is everything awesome, and it is making our son in addition to the family believe that the article is exciting, and that is tremendously indispensable. Thank you for the whole thing! yeezy boost http://www.yeezy-boost.us.com

I precisely needed to say thanks again. I'm not certain the things I might have undertaken in the absence of the type of aspects discussed by you about such area. It truly was a intimidating difficulty for me, nevertheless discovering this professional strategy you managed that forced me to leap with delight. I am grateful for the guidance and sincerely hope you know what an amazing job that you're doing instructing others with the aid of your web blog. Most probably you haven't got to know any of us. coach outlet store online http://www.coachoutletscoach.us.com

My husband and i ended up being comfortable Raymond managed to deal with his investigation because of the ideas he got in your web page. It is now and again perplexing to just always be releasing steps which usually other folks have been trying to sell. And we keep in mind we have got the blog owner to be grateful to because of that. Most of the illustrations you made, the simple site navigation, the friendships your site make it possible to foster - it's all overwhelming, and it's helping our son in addition to us believe that the subject is entertaining, which is certainly seriously indispensable. Thanks for all! kyrie 5 shoes http://www.kyrie5.us.com

I precisely had to appreciate you yet again. I'm not certain the things that I might have done in the absence of the actual basics revealed by you concerning that area of interest. It was before a frightening circumstance in my opinion, but witnessing a expert tactic you handled the issue forced me to cry with happiness. Extremely happy for this advice and thus believe you really know what a great job that you are undertaking teaching men and women using your blog post. I am certain you have never encountered any of us. kate spade outlet http://www.katespadehandbags-outlet.us.com

A lot of thanks for your own effort on this website. Kate really likes engaging in internet research and it's simple to grasp why. Almost all know all relating to the compelling form you deliver precious tips through this web site and as well as attract response from some other people on the area while our daughter is in fact learning a lot of things. Take pleasure in the rest of the year. You're doing a dazzling job. supreme clothing http://www.supremes.us.org

I must show thanks to this writer for rescuing me from this type of dilemma. Just after looking out throughout the search engines and meeting tricks which are not powerful, I believed my life was done. Existing devoid of the approaches to the difficulties you have fixed as a result of your entire guideline is a critical case, as well as the kind that might have adversely damaged my career if I had not come across your web site. Your good understanding and kindness in maneuvering the whole thing was valuable. I am not sure what I would've done if I had not encountered such a subject like this. I can also at this point look forward to my future. Thanks very much for your expert and effective guide. I will not be reluctant to propose your web page to anybody who needs tips about this area. golden goose outlet http://www.golden-goose.us.com

I am just writing to let you know what a terrific encounter our child obtained browsing the blog. She realized plenty of issues, which included what it's like to have an ideal coaching mood to have many people without difficulty learn some specialized things. You actually exceeded readers' expected results. Thanks for giving such precious, healthy, edifying and unique thoughts on the topic to Janet. jordan shoes http://www.jordan6.us.com

I would like to point out my appreciation for your generosity supporting persons who really need guidance on this particular theme. Your real commitment to getting the solution all over had been exceedingly valuable and have surely enabled workers much like me to reach their aims. Your personal valuable suggestions can mean a whole lot to me and somewhat more to my office workers. Warm regards; from each one of us. supreme clothing http://www.supremeshoodie.com

I have to show appreciation to you just for rescuing me from such a problem. Right after surfing around through the the net and getting recommendations which are not helpful, I thought my entire life was well over. Being alive minus the solutions to the issues you have fixed by means of your entire post is a crucial case, and ones which might have adversely affected my entire career if I hadn't noticed your web site. Your primary know-how and kindness in dealing with the whole lot was crucial. I don't know what I would have done if I hadn't encountered such a subject like this. I can also now look forward to my future. Thanks for your time very much for this impressive and results-oriented guide. I won't hesitate to suggest your web blog to any individual who needs to have guidelines about this problem. nike lebron shoes http://www.lebron17.us

I needed to send you that little observation to thank you very much once again for those amazing advice you have contributed on this page. It was quite unbelievably generous with you in giving freely precisely what a number of people would have distributed as an ebook in making some dough for their own end, specifically given that you could possibly have done it in the event you wanted. The points as well worked like a easy way to be sure that most people have similar dreams much like my own to see good deal more on the subject of this issue. I know there are thousands of more pleasant opportunities in the future for folks who scan your blog post. yeezy wave runner 700 http://www.yeezy700.us.com

19.

I precisely had to appreciate you once again. I'm not certain what I might have created in the absence of those pointers contributed by you on such a theme. It was before a real hard circumstance in my position, however , encountering the very specialized strategy you handled the issue made me to jump with delight. I'm grateful for the support and hope you are aware of a powerful job that you're doing educating the others through the use of your webblog. I am certain you have never met any of us. pg 4 http://www.paulgeorgeshoes.us.com

20.

I wanted to construct a small message so as to thank you for these precious instructions you are sharing on this site. My prolonged internet research has at the end of the day been compensated with sensible concept to share with my close friends. I 'd tell you that we readers are quite blessed to dwell in a fine place with so many wonderful people with very helpful advice. I feel somewhat happy to have come across your webpage and look forward to tons of more amazing moments reading here. Thanks once more for everything. jordan 6 http://www.jordan6.us.com

I in addition to my pals were actually checking the best tactics from your site and then at once I had a horrible suspicion I never thanked you for those techniques. These ladies had been as a consequence glad to see all of them and have in truth been having fun with those things. Appreciate your being well considerate as well as for pick out this kind of superior topics millions of individuals are really desperate to discover. Our sincere apologies for not saying thanks to sooner. timberland outlet http://www.outlettimberland.us.org

22.

I am only commenting to let you understand of the wonderful discovery my friend's daughter enjoyed visiting the blog. She figured out too many details, including what it is like to have an amazing teaching character to let many people completely learn about various advanced subject matter. You actually surpassed readers' expected results. Many thanks for imparting such helpful, healthy, revealing and unique tips about the topic to Tanya. yeezys http://www.yeezysus.com

23.

I precisely needed to thank you very much all over again. I'm not certain the things I would have followed in the absence of the tips shown by you about such area. Certainly was a real troublesome crisis for me, however , considering this specialised avenue you processed the issue forced me to leap over joy. Extremely grateful for this service and even wish you know what a great job you have been providing training many people via your blog. Most probably you have never met any of us. supreme http://www.supremesoutlet.us.com

Needed to send you a little observation so as to say thanks once again about the gorgeous pointers you have shown at this time. It has been seriously open-handed with you in giving openly all a number of us might have advertised as an e-book to get some profit for themselves, precisely considering that you could have tried it in the event you considered necessary. These principles also acted like a good way to know that other individuals have a similar keenness much like my very own to see a lot more related to this problem. I believe there are some more fun moments ahead for individuals that read carefully your blog. ferragamo belts http://www.ferragamobelt.us.org

I enjoy you because of all of the work on this website. My mom enjoys getting into investigation and it is simple to grasp why. We all notice all regarding the lively form you convey powerful techniques through this blog and even boost participation from other ones on that point plus my girl is in fact learning so much. Take advantage of the remaining portion of the year. You are carrying out a remarkable job. supreme new york http://www.supreme-newyork.us.com

I wanted to post you this bit of word in order to thank you over again over the marvelous pointers you have shown in this case. This has been quite tremendously open-handed with people like you in giving freely what some people could have sold as an electronic book to get some money for themselves, chiefly considering the fact that you could have done it if you ever decided. The secrets as well acted to be a fantastic way to be sure that most people have a similar interest just like my own to realize significantly more on the topic of this condition. I am sure there are many more pleasant instances up front for people who browse through your blog. nike air force 1 http://www.nikeairforce1.us.com

I truly wanted to construct a message to be able to appreciate you for all of the stunning tips and hints you are sharing here. My long internet look up has now been paid with extremely good strategies to exchange with my friends and classmates. I 'd express that many of us site visitors are rather fortunate to dwell in a useful network with so many wonderful individuals with very helpful concepts. I feel rather grateful to have come across your web page and look forward to tons of more entertaining moments reading here. Thanks a lot once again for everything. christian louboutin outlet http://www.louboutin-outlet.us.com

I wanted to send a small note in order to thank you for all the amazing guides you are placing on this site. My extensive internet research has finally been honored with pleasant information to share with my family and friends. I would mention that many of us readers actually are undoubtedly endowed to be in a good place with so many outstanding professionals with insightful tricks. I feel quite blessed to have used your website page and look forward to some more exciting times reading here. Thank you once again for all the details. coach factory outlet http://www.coachoutletstorefactory.com

29.

Needed to compose you a very little word to finally give many thanks as before for these extraordinary advice you've contributed in this case. It's so incredibly open-handed of people like you to present extensively all a lot of folks would've offered for sale as an e-book to get some dough for their own end, certainly since you could possibly have tried it if you ever wanted. The principles in addition acted like the great way to fully grasp that someone else have a similar eagerness really like my very own to realize very much more with regard to this condition. I'm sure there are lots of more fun occasions ahead for those who start reading your website. kyrie 6 http://www.kyrie-6.com

30.

I must get across my passion for your kindness in support of those who really need help with the content. Your personal commitment to passing the solution all around had become wonderfully functional and have specifically allowed folks just like me to achieve their endeavors. Your amazing insightful key points entails much a person like me and extremely more to my colleagues. With thanks; from each one of us. jordans http://www.cheapjordans.us.com

My spouse and i were quite peaceful Emmanuel could deal with his homework via the precious recommendations he came across using your blog. It is now and again perplexing just to always be handing out procedures which usually other people could have been selling. So we grasp we've got you to be grateful to because of that. Most of the explanations you have made, the easy site menu, the relationships you can make it easier to foster - it is mostly awesome, and it is aiding our son and us recognize that the matter is interesting, and that is wonderfully serious. Thanks for everything! yeezy boost 350 http://www.yeezy-boost350.us.com

I happen to be writing to let you be aware of what a fabulous experience my wife's princess found checking your site. She noticed many pieces, including what it is like to have a wonderful giving character to let other folks without difficulty know a number of hard to do issues. You really surpassed her expected results. I appreciate you for delivering such practical, trusted, revealing and fun thoughts on the topic to Ethel. yeezy boost 350 v2 http://www.yeezyboost350v2.uk

I simply desired to say thanks yet again. I'm not certain the things that I might have carried out without those points shown by you about such industry. It had been a very horrifying issue for me personally, however , taking note of this professional mode you treated it made me to cry with contentment. I'm just happier for your advice and thus sincerely hope you are aware of a great job your are putting in educating the rest with the aid of your blog post. More than likely you haven't encountered all of us. goyard tote http://www.goyard-handbag.us

Needed to write you this very small observation in order to give thanks again for those splendid information you have documented on this page. It has been so seriously generous of people like you to supply easily what most people would've offered for sale as an ebook in making some profit for themselves, even more so now that you could have done it in case you desired. Those advice additionally acted to be the great way to realize that other individuals have the same interest just like my personal own to understand much more related to this matter. I believe there are some more enjoyable sessions up front for folks who read through your blog post. converse shoes http://www.converseshoesoutlet.com

I enjoy you because of each of your efforts on this blog. My mum really loves setting aside time for internet research and it's really obvious why. We learn all regarding the powerful medium you make practical guidance by means of this blog and welcome response from other individuals on that subject matter while our girl is understanding a lot. Take advantage of the rest of the year. You're the one doing a splendid job. balenciaga sneakers http://www.balenciagas.us.com

36.

I used to be more than happy to seek out this web-site.I wanted to thanks in your time for this glorious read!! I positively having fun with each little little bit of it and I have you bookmarked to take a look at new stuff you weblog post. vapormax http://www.air-vapormax.com

37.

I want to express my respect for your kindness in support of those people that have the need for help on this one situation. Your personal commitment to passing the message across appears to be particularly important and has in most cases enabled women like me to arrive at their dreams. This warm and friendly advice entails so much to me and especially to my mates. Regards; from everyone of us. goyard http://www.goyardus.com

I simply wanted to thank you very much once more. I do not know the things I might have used in the absence of the actual tricks revealed by you concerning such situation. It actually was a fearsome problem in my view, however , being able to view a expert approach you processed it made me to leap for contentment. Extremely happier for the information as well as trust you are aware of a powerful job you happen to be carrying out instructing the mediocre ones all through your webpage. Probably you haven't met all of us. hermes bag http://www.hermes-handbags.us.com

I'm also writing to let you be aware of of the beneficial encounter our daughter experienced using your blog. She realized some things, including what it's like to have an amazing coaching mood to make many others without problems fully grasp various hard to do topics. You undoubtedly surpassed my desires. Thank you for supplying the beneficial, trusted, revealing and as well as unique tips about the topic to Lizeth. golden goose http://www.goldengooseoutlet.org

I must express my appreciation to this writer for rescuing me from this particular challenge. Right after checking throughout the the net and getting proposals that were not beneficial, I assumed my entire life was done. Being alive without the presence of answers to the issues you have solved through your good posting is a crucial case, as well as ones which might have in a wrong way affected my career if I hadn't noticed your web site. Your own training and kindness in dealing with the whole thing was very useful. I'm not sure what I would've done if I had not discovered such a stuff like this. I can at this point look ahead to my future. Thanks a lot very much for your expert and sensible help. I won't be reluctant to suggest the sites to anybody who would like support on this topic. yeezy wave runner 700 http://www.yeezy700.us.com

41.

My spouse and i ended up being quite thankful when Raymond could carry out his web research from your ideas he grabbed from your very own blog. It is now and again perplexing to just continually be giving out methods some people may have been selling. So we grasp we have got you to appreciate because of that. The most important explanations you made, the easy web site navigation, the friendships you will assist to promote - it's got most sensational, and it is helping our son in addition to the family know that this content is enjoyable, and that's particularly indispensable. Thank you for all the pieces! curry 7 http://www.curry7.net

42.

I simply desired to say thanks all over again. I am not sure the things I might have made to happen in the absence of the actual secrets discussed by you concerning this problem. It had been a troublesome setting in my position, nevertheless considering your well-written style you handled that took me to weep for delight. Now i am happier for your service and wish you find out what a great job you are always providing instructing other individuals through the use of your blog. Most likely you have never got to know all of us. moncler http://www.monclersoutlet.us.com

I needed to create you one tiny remark to help say thanks a lot the moment again just for the amazing basics you've provided at this time. It has been certainly surprisingly open-handed of people like you to supply extensively what exactly many of us might have advertised as an e-book to help with making some bucks on their own, certainly now that you could possibly have done it if you ever considered necessary. The points additionally served to be a easy way to be sure that some people have similar keenness similar to my own to see whole lot more concerning this condition. I think there are several more pleasurable instances in the future for people who look over your site. air jordans http://www.cheap-airjordans.us.com

Needed to post you the very little word just to give thanks once again about the magnificent advice you have contributed on this page. It has been quite seriously generous of you to deliver unreservedly just what many of us would have offered for sale for an ebook to earn some dough on their own, notably given that you might well have tried it in case you desired. Those tricks likewise acted like the fantastic way to be sure that the rest have the identical keenness the same as my own to realize somewhat more in respect of this issue. I believe there are several more enjoyable sessions ahead for many who look over your site. kyrie shoes http://www.kyrie4.org

I intended to post you the tiny remark to finally say thank you once again for those precious basics you have documented in this case. It is surprisingly generous with people like you to allow without restraint all numerous people could have sold as an e-book in order to make some dough on their own, principally now that you might well have done it if you ever considered necessary. Those creative ideas in addition worked to become easy way to realize that other individuals have the identical dreams just like my own to know the truth lots more in regard to this problem. I am sure there are several more enjoyable periods in the future for individuals that find out your blog post. off white jordan 1 http://www.offwhitexjordan1.com

I and my friends were found to be following the best tactics from your website and suddenly I got a terrible suspicion I never expressed respect to you for those techniques. All the boys are already as a result very interested to read all of them and now have clearly been taking advantage of them. Many thanks for genuinely very accommodating and then for opting for certain exceptional topics millions of individuals are really wanting to discover. My sincere regret for not expressing gratitude to you earlier. michael jordan shoes http://www.michaeljordanshoes.us.com

Do you know any other research backed benefits of keeping a journal?

Help out by reporting them here.

Related posts