I do a lot of different types of writing. Fan fiction, original novels, blogging, news stories, press releases, social media posts, the occasional personal essay. Journaling is one type of writing that has always been a priority for me, for many reasons.

A different mental track

Journaling engages my mind and emotions differently than other types of writing. Unlike fiction or blogging, I don’t worry about anyone else reading it. Unlike press releases or news writing, my journal entries won’t affect my reputation or anyone else’s lives. My journal gives me the freedom to write all the thoughts and feelings out, with no judgment.

Therapy

I better organize my tangled anxiety thoughts and process the overwhelming emotions of my bipolar disorder with journaling. Therapy or counseling has always been a part of my illness management plan, but on the weeks when I have to put off a session or the days when something major suddenly comes up, my journal can make the difference between a total breakdown and a bad day.

Improved writing skills

Any form of writing flexes the wordsmithing muscles, and varying the types of writing you do helps hone your skills through different practices — like including both arm day and leg day in a workout routine.

A change of pace

Besides being hard on the eyes (and, eventually, the wrists), typing works a specific way when writing. My words can keep up better with my brain (good thing), but, as a result, I tend to write extraneous bits, and I freeze up more (bad things). With handwriting, I have to stop and think about what I want to say and determine what matters enough to get down on paper before writer’s cramp hits. Handwriting also slows me down enough to engage more actively with my thoughts.

Improved memory

Psychological studies have shown an improvement in memory in people who keep journals. Whether it’s the writing practice in itself or the recording of important feelings and events that makes a difference, I know this has definitely proven true in my life. I remember people, events, and emotions more clearly and in more vivid detail if I record them in my journal before too much time passes.

Record of important events

In a similar vein, having the important parts of life recorded on paper can help me keep track of things when they’re not imprinted in my brain. Even after journaling about something, I still sometimes forget — like which day I started a new medication, or the sensory details of the day I met my boyfriend (I remember which sweater I wore and how intensely blue his eyes were, but inevitably forget the funny one-liner or that cute thing he did with his hands). Having a record I can return to read offers help when I need to make notes on my medical paperwork or want to write stories based on real life (or just relive the feels).

A clear head

My worry and anxiety significantly decreases once I’ve written out the things that bother me. Somehow, a large part of what drives my anxiety seems to be my brain’s fear that I’ll forget about my worries and, therefore, forget to do whatever important task will help/prevent the big bad things from happening. If it’s all written down, I can tell my brain to relax, because I can’t forget what I’ve got recorded on paper in front of me. Most of the time, it works.

Better decision making

When a big life decision is looming — moving cities, breaking off relationships, changing jobs — I write about it extensively. Every breakup in my life has involved especially detailed, tumultuous entries, usually for weeks or months before the actual event. At the time, they may not always feel helpful, but they give me something to hold onto when I reach that inevitable part of the healing process where you question the whole thing and wonder if you’ve lost your mind.

See the big picture

I think it’s a universal experience to sometimes get so caught up in the nitty-gritty of life or the general terrible-ness of a bad day that we lose sight of the bigger picture. The mood swings and extreme ups and downs of bipolar magnify this effect for me. When I’ve written regularly throughout the mania, depression, and stable-ish periods in between, I can see the larger narrative of my years and maintain clearer emotions with more rational decisions in spite of how I feel in the moment.

If you want to start a journaling practice…

…there are several ways to do it.

Personally, I just sort of… picked up a notebook in middle school and started writing when I felt like it. My old journals do sometimes have gaps of several months followed by a week of nonstop entries. I hardly journaled at all in high school, and then college was a lot of all-or-nothing periods. This doesn’t consistently give me the benefits I need from the practice.

Another option — one I’ve recently implemented — is to set aside specific time in your schedule for journaling. I have a few minutes every night with “journal” written in my schedule. While I don’t end up journaling every night, just depending on how I feel and what I have to say, I do usually get at least one entry each week. I’m giving myself the option to journal each day, with a little reminder in my planner.

Journaling doesn’t have to just be free writing, either. Many people like to use prompts, which I’ve had some fun with on occasion. Pinterest is full of these. I actually made a personal journaling prompts Pinterest board.

Some people keep gratitude journals. I understand the concept, but… somehow the whole “write what you’re thankful for” exercise feels forced and cheesy to me. However. I saw a tumblr post once that said something about how having a happy life was just about slowly gathering good things and ‘letting your pile of good things grow.’ So now I keep a separate journal, just a random unorganized list, titled “Good Things.” It’s filled with notes like “so many pillows,” “funny boyfriend,” “yummy food in full fridge,” and “fluffy comfy mattress.” (I keep it by my bed and write in it just before sleeping; pillows and bed are featured frequently.)

Some journal merch

Of course, part of the fun of journaling — or being a writer in general — is the gear. Beautiful notebook covers, smooth-writing pens, cute spiral-bounds. So if you’re going to start your own practice, make sure to stock up!

My all-time favorite pens are the Pilot G2 gel roller ball pens in black ink, which are refillable. They also come in colored ink, if you prefer a more whimsical, artsy, or color-coded-emotions style of journaling. (Colorful bullet journaling is also a thing, but I have zilch experience with that one.)

When I’m choosing my next notebook, I always go for something different each time. I love pretty covers like watercolor notebooks. One year I received a leather notebook with a strap tie as a gift, which I adored. I felt so old-school recording my thoughts and days in that one.

There are also guided journals, with creative artsy prompts or gratitude journaling practices.

Whenever, however, in whatever book you journal, find what does the most good in your life, and enjoy the process. Happy journaling!