The Pen is Mightier Than You Think: Journaling as a Tool for Coping with Depression

Edward Bulwer-Lytton, in 1839, stated that the pen is mightier than the sword, and these word still stand true to this day. The written word has influenced and made great waves throughout the world, resulting in revolutions throughout history. 

But, did you know that the written word has the ability to help you cope with depression as well?

Also read: Making Self-Care a Priority: How to Create a Realistic Checklist

There is a technique known as “journaling” that is recommended by therapists throughout the world. This is a very simple technique, in which you write down all the thoughts and feelings you have going on in your mind. 

You might even think to yourself, “How will writing help with my depression?” In this blog, we’ll explore how to journal, the benefits of journaling, and more. 

How to journal?

Journaling may come naturally for some people, and for some, it may not. If you’re finding it hard to pen down your thoughts and feelings, here’s how to do it: 

1. Set aside dedicated time each day for journaling, such as in the morning or before bed.
2. Begin by writing down any thoughts or feelings that are currently on your mind.
3. Reflect on and explore any negative thoughts or patterns in your thinking.
4. Write about any experiences or events that may have triggered or contributed to your depression.
5. Consider any healthy coping mechanisms, like going for a walk, or self-care. 
6. Write about things you are grateful for or positive experiences you have had.
7. Review your journal entries regularly and look for patterns or progress in your thoughts and feelings.
8. Seek help from a mental health professional, if needed. 

Also read: The Significance of Self-Care for Individuals Living with a Personality Disorder

Types of journaling 

Keeping a journal is a popular way to cope with negative emotions, without the use of medication. There are two types of journaling that are most commonly used in therapy:

• Expressive writing is a form of journaling that helps people to express their deepest thoughts and feelings. It's usually done over a few sessions into therapy and the focus is more on your emotions than on events, people, or things. 
• Gratitude journaling is another form of journaling where people focus on the positive aspects of their life. This can include writing about situations, events, or interactions that they're grateful for.
• Daily journaling is a type of journaling where you reflect on your day, and the thoughts and emotions you experienced throughout the course of your day. It can act as a way to process your thoughts and emotions and check in with yourself over time. 

Why should you journal?

Studies show that journaling is one of the most effective ways to cope with depression adaptively. But that is not all—journaling has a number of other benefits, such as: 

• Researchers have found that writing down your thoughts can help you process them better, as the brain is able to process information and thoughts better when you’re writing it down with pen and paper. Writing them down can help you come up with better-coping strategies, alternative perspectives, and more. 
• Writing down your thoughts and feelings can also help you calm down your anxiety, reduce negative thoughts (which is a common symptom of depression), and alleviate stress. 
• Rumination is when you’re obsessively thinking about something, and this is commonly seen in the case of people coping with depression. Rumination has been shown to worsen depression and anxiety, according to a study by ER. Watkins (2009). When you journal your thoughts, it helps in stopping rumination as it gives you an outlet to express your feelings. 
• Journaling also has a number of physical benefits, such as reduced blood pressure, better lung and liver functioning, and better immunity. 
• Journaling can assist in promoting acceptance, specifically mindful acceptance, which is an efficient method to break free from being stuck and to progress forward. 

Also read: How Self-Compassion Can Help Treat Mental Health Disorders and Addiction

In conclusion, journaling is a powerful tool that can provide many benefits for individuals struggling with depression. It can help to express and process emotions, increase self-awareness and insight, and promote a positive mindset through gratitude journaling. Furthermore, it can serve as a record of progress and a reminder of the things that make life worth living. While journaling is not a replacement for therapy or medication, it can be an effective supplement to other forms of treatment. Incorporating journaling into your daily routine can be a simple yet effective way to manage the symptoms of depression and improve overall well-being.