The Psychological Benefits of Journaling

As someone who values creativity, and has battled my share of anxiety and depression, I want to share something with you that has changed my

written by -
Kevin Palmer

A life-changing habit

A someone who values creativity, and has battled my share of anxiety and depression, I want to share something with you that has changed my life in a positive way.

Spending just a few minutes every morning writing down my thoughts has had such a positive impact on my life, and studies show it can have a positive impact on your too.

Research published by Cambridge University on the longer-term benefits of journaling (expressive writing) include:


  • Fewer stress-related visits to the doctor
  • Improved immune system functioning
  • Reduced blood pressure
  • Improved mood
  • The feeling of greater psychological well-being
  • Reduced depressive symptoms
  • Improved working memory
  • Higher grade point average (in students)


No rules, just write

I only have one rule when I sit down in the morning: Just write something. Anything. Whatever comes out. Below are a couple of examples of things I've written recently:


Thursday, December 29, 2022

The sun is shining through the window this morning as I write this. It makes me feel like everything is going to be okay. I hear the birds singing and I feel at peace in this moment. It's a beautiful thing.


Sunday, January 8, 2023‍

What do you do when you don't know what to do?‍


Start with a breath in through your nose,Β 
Relax your whole body down to your toes

Out through your mouth and hold it for four,Β 
Remember you're loved and created for more

Clear out your mind and focus your heart,
Calm and relaxed is the best place to start

Thoughts will be swirling but don't let them in,
Believing in hope is how you begin


See how one day I'm just kind of rambling and another day the words that fell out became a poem? I never know what's going to happen, but I have noticed that I always feel so thankful that I made space and time to think and reflect. I can literally feel that this daily practice has a healing effect on me.


Taking action

I hope you’ll give it a try. You don't have to write for a long time. You just have to write something. Just sit down and stare at the page. Let thoughts come to you, and then write them down. And remember, it's not about quality, it's about openness and discovery.


Will you try it for a week and let me know if you notice a difference? You can contact me at I look forward to hearing from you!


β€œI write because I don't know what I think until I read what I say.” -Flannery O’Connor



Footnotes βŒ„
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Emotional and Physical Health Benefits from Expressive Writing -

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Illustration of thoughts, feelings, and outcomes.