Journaling

Journaling is an incredible practice for SO many different reasons.

Within our practice together, it’ll be your mirror.

Journaling helps you slow down and go inward, so that you can start to make sense of your inner world.

It’s where insight turns into clarity, and where feelings that used to feel stuck start to move.

Your journal will become your space to listen more deeply to yourself.

Now, I’m going to get into the science behind it so that I can really convince you here.

1. Improves Emotional Regulation

Writing about emotions engages the prefrontal cortex, which is the area responsible for rational thinking and self-regulation. So when you journal, especially about stressful events, it can help reduce the emotional intensity by shifting activity from the amygdala (the brain’s emotional center) to the prefrontal cortex. This means you’re moving from reacting to processing, which helps you manage emotions more effectively. 

2. Reduces Stress & Anxiety

Studies show that expressive writing can help lower stress hormone (cortisol) levels. Writing about worries gives the brain a sense of control and order – reducing overactivation of the amygdala (the part responsible for fight-or-flight responses). Which is why journaling is often recommended for anxiety. We can’t write as fast as we think, which is why the act of putting pen to paper (as opposed to thinking through things, or typing things out) is so important.

3. Enhances Memory & Cognitive Processing

Journaling helps organize thoughts and make sense of experiences, which strengthens the hippocampus—the brain’s memory and learning center. This improves recall, problem-solving, and cognitive flexibility, making it easier to reflect on patterns in your life.

4. Increases Self-Awareness & Emotional Intelligence

Writing about thoughts and feelings forces you to slow down and reflect, increasing metacognition (awareness of your own thinking). This helps in identifying negative thought patterns, improving self-awareness, and ultimately building emotional intelligence.

5. Boosts Mood & Mental Well-Being

When journaling about positive experiences, gratitude, or accomplishments, the brain releases dopamine, the neurotransmitter associated with pleasure and motivation. This helps rewire the brain toward a more positive outlook. Which is why having a daily gratitude practice is so important.

6. Strengthens Problem-Solving & Decision-Making Skills

Journaling shifts the brain from rumination (repetitive negative thinking) to solution-oriented thinking. By writing things out, you create mental clarity, making it easier to approach challenges with a more structured, less emotional mindset.

7. Supports Habit Formation & Behavior Change

Journaling about goals, habits, or progress engages the reticular activating system (RAS), a network in the brain that filters relevant information. Writing things down primes your brain to focus on what matters, reinforcing desired behaviors (like exercising, eating well, or setting boundaries).

p.s. my current favorite journaling practice is “morning pages” by Julia Cameron (here’s a little video explanation)