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In fact, we may feel sad, upset, guilty, or anxious immediately after time spent writing. And yet, in the long term, journaling offers us better psychological and physical health . As with anxiety, such interventions also appeared more effective when lasting longer than 30 days.

It can promote acceptance–and mindful acceptance in particular–which is a valuable and effective way of getting unstuck, freeing ourselves to move forward (Forsyth & Eifert, 2016). The positive effects of journaling can even be felt when not performed daily – helping the individual better understand their needs and boosting their wellbeing . Writing about stressful and traumatic events can significantly benefit our physical and emotional health.

Then move on to observing your thoughts and any patterns of thinking that might characterize you. Let the client choose what they want to write about, for example, a stressful or traumatic event. Other findings confirm journaling as a valuable and effective intervention for recovery from addiction. Another innovative approach combined journaling with visualization and appeared to offer lasting support to war veterans . Journaling may create sufficient cognitive defusion–looking at thoughts rather than being in them–to create the separation needed to accept our feelings and commit to the changes we need to make .