Journaling/Writing Therapy - Scientific Research
There is great scientific evidence on the benefits of journal writing therapy.
Journaling is helpful for people to identify and accept their emotions, ease symptoms of mental illness, and manage stress,
Research even shows journaling can have a positive impact on physical well-being.
Michael Grothaus notes studies suggesting journaling can strengthen the immune system, drop blood pressure, help you sleep better, and generally keep you healthier (2015).
The benefits of journaling and expressive writing for those suffering from depression are pretty clear.
It helps those dealing with depression build a buffer between their negative thoughts and their sense of well-being. It also provides an opportunity to release pent-up negative emotions and move to a more positive frame of mind.
A sample of evidence for journaling’s effectiveness in helping folks with depression:
- Studies show writing in a journal may also be as effective as cognitive behavioral therapy (CBT) for reducing symptoms of depression in high-risk adolescents (Stice, Burton, Bearman, & Rohde, 2006);
- 2 contributing factors (brooding and rumination) of depression in College students can be reduced by journaling (Gortner, Rude, & Pennebacker, 2006);
- Expressive journaling moderates impact on depressive symptoms, leading to a reduction in symptoms (Lepore, 1997);
- Expressive writing can reduce symptoms of depression in women who are struggling with the aftermath of intimate partner violence (Koopman, Ismailji, Holmes, Classen, Palesh, & Wales, 2005);
- People diagnosed with Major Depressive Disorder reported significantly lower depression scores after three days of expressive writing, 20 minutes per day (Krpan, Kross, Berman, Deldin, Askren, & Jonides, 2013).
