26/06/2025

LYFE THURSDAY | JUNE 26, 2025

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o How journalling can change your life Ű BY THASHINE SELVAKUMARAN S CREENS and a constant stream of notifications, the simple act of putting pen to paper can feel almost revolutionary. Journalling, long regarded as the domain of sensitive teenagers and prolific novelists, is experiencing a reawakening. And it is not just about scribbling down your day, journalling has been quietly proving its worth as a powerful tool for personal growth. Mental clarity in chaotic world At its core, journalling is a form of self-expression. It gives your thoughts and emotions a place to land, especially when they feel jumbled or overwhelming. Psychologists have long endorsed writing as a way to process trauma, reduce anxiety and improve mood. The science is compelling, writing things down helps to clarify thoughts, giving them structure and form. For people prone to anxiety or overthinking, journalling provides a safe space to explore fears and reframe negative patterns. It is also been shown to reduce the intensity of difficult emotions, simply

by externalising them.

Gift of self-awareness One of the most powerful aspects of journalling is its ability to build self-awareness. When we write regularly, particularly when we explore recurring thoughts or themes, we start to notice patterns. Maybe we keep returning to the same worries about work, or perhaps our mood dips every time we spend time with certain people. These insights can be effective, helping us identify triggers and make healthier decisions. Journalling is also a tool for tracking personal growth. Looking back on past entries reveals just how far we have come, especially during periods when progress feels slow or invisible. It provides a living record of our evolution, intellectually. Natural stress reliever There is something deeply cathartic about emptying your mind onto a page. Journalling allows for emotional release. It can be either a stream-of-consciousness rant after a bad day or a thoughtful reflection on something meaningful. This process has been shown to reduce stress hormones in the body and activate the brain’s logical side, calming the storm within. Unlike venting to someone else, which can sometimes lead to unintended consequences, journalling is a

Journalling acts as a mirror, reflecting thoughts you did not know you had. – ALL PICS FROM FREEPIK

private, judgement-free zone. You can say what you really mean, with no filter. That in itself can be healing. Productivity, goal-setting Journalling does not have to be purely reflective. Many people use it to set goals, create action plans and track progress. A popular method is bullet journalling – a hybrid of diary, to-do list and planner which helps individuals stay organised and intentional about their time. Writing down goals makes them more tangible. It encourages commitment and provides a sense of accountability. Moreover, journalling about your workday like what went well, what was challenging, what to focus on next can make you a more mindful and effective professional. rumination Anyone who is ever stared at the ceiling in the middle of the night, plagued by an overactive mind, Improving sleep, reducing

A journal simply ‘listens’ without judgement.

Writing regularly builds emotional endurance.

knows how difficult it can be to “switch off”. Journalling before bed can act as a mental decluttering exercise. By writing down worries, tasks or unresolved thoughts, the brain is given permission to rest. Research has shown that people who journal about positive events before sleep report better sleep quality and reduced insomnia. It is a gentle, grounding ritual that can bookend the day on a calmer note. How to get started There is no one-size-fits-all approach to journalling. Some people prefer traditional long-form writing, while others find that short daily prompts or digital journalling apps work best for them. One popular method is gratitude journalling, which involves writing down three things you are grateful for each day. Another is the practice of morning pages, where you write three pages of unfiltered thoughts first thing in the morning to

clear mental clutter. Prompt-based journalling can also be effective, using reflective questions such as “What am I avoiding right now?” or “What do I need to hear today?” Meanwhile, goal tracking helps you reflect on progress towards personal or professional milestones. It does not matter how well you write but instead what matters is showing up and allowing your thoughts to take shape on the page. Small act with big rewards Journalling offers a return to something slower and more introspective. It encourages us to be present, to know ourselves better and to treat our thoughts with care because the benefits are undeniable. It is a practice that costs nothing, requires little time and yet has the power to shift the way we think, feel and live. So go ahead, pick up a pen, open a blank page and begin.

Journalling creates a quiet pause in the noise of everyday life, where clarity often emerges.