The healing power of journaling

We are quite aware of our mind and body connection but what about our connection to our heart? I don't mean our physical heart but rather the heart that is connected to our spirit or soul, whichever you may call it. There is some evidence to show how unprocessed emotions can "get stuck" in our bodies, and appear as pain and discomfort. You may have experienced the sensation of butterflies in your stomach when you have been nervous about something, or stress as a muscle tension. Heartbreak can literally feel as a deep pain in your heart. Researchers have labeled this phenomenon as an 'embodied emotion' in line with somatic marker hypothesis which refers to the connection between our brain and nervous system which is signaling to your conscious mind to address your emotions. I will write a separate blog post about this at a later time.

So how can we address the emotions, the current emotions we are experiencing or the ones that are within us from the past? We all have our own methods to process things in our lives. For some it may be easier to talk it out, may that be with a professional help or with our loved ones. Some may prefer movement, such as 'clearing a head' through going for a run or taking a cold plunge into an ice cold lake.

In this post, we will tap into expressive forms of healing. Have you ever tried journaling in your own practice? How can we use it to feel a sense of relief and release our emotions?

Forms of journaling practices

Stream of consciousness

Also famously known as the 'morning pages' as described in the Artist's way, stream of consciousness refers to a free-form of writing where you are using your pen and paper to release everything that's on your mind. It is especially helpful for those who tend to overthink and ruminate about things. It's also a safe outlet to share your innermost thoughts when you don't have a listening ear or don't feel safe to express your emotions. The way you can practice stream of consciousness on your own is easy.

You can start by setting a timer for yourself, for example 15 minutes is perfect to begin with. By ensuring you have a well-functioning pen and many sheets of paper available you can make sure that you won't run out of paper. It can be surprising how much text comes out in just a short period of time. There is no further guidance or rules. Feel free to write all your thoughts as they come, even the most negative ones.

Your writing is not supposed to make sense to others, maybe not even to yourself. The Artist's way style of writing recommends doing the practice early in the morning to clear your head and get organised with your thoughts. You can also use a stream of consciousness when you're going through a challenging period in your life and create a routine around it. It is almost like an inner dialogue with yourself and it may increase your self-awareness. After your journaling session you may feel a sense of relief in the same way as you sometimes get after sharing with a friend but you also may feel empowered that you are in control of your own thoughts.

Guided journaling or journaling prompts

If you're looking for inspiration or support in your journaling practice, you may want to opt for a guided journaling session. There are a number of courses that are offered online and in-person. My personal favourite are journaling podcasts, especially in the New Year to set intentions for the next year. You can also find free journaling prompts online with a variety of themes. This form of journaling helps you to reflect on your thoughts, values and ideas.

You don't need anything extra for this practice. I highly recommend just googling ideas that may resonate with you and maybe even compiling your own personal collection of prompts. For any journaling session, make sure that your environment is peaceful and there is no noise that may distract you. You can start your journaling session with a meditation to ground yourself before writing.

Guided journaling or prompts are meant to increase your self-awareness by discovering your inner values or dreams. A lovely way to share your practice with someone is to ask the same questions verbally or in writing from someone.

Gratitude Journaling

Gratitude in all forms is good for us. It even has scientifically proven benefits to our health. Through gratitude you can redirect your thoughts to positive things in your life. The ancient wisdom knows that the more gratitude you express, the more you will have in your life. Try it!

You can incorporate gratitude into your journaling practice in many ways. You can create a bullet list of the things you feel grateful for or you can let your thoughts flow in the stream of consciousness style. We can also do a Metta (loving kindness) meditation by expressing our love and compassion in writing. Gratitude journaling makes a perfect daily routine to uplift your mood every day. A lovely way to incorporate it is to ask yourself before going to sleep 'what do I feel grateful of today?'. What a soothing way to fall asleep!

One of best parts of journaling is that it is free for everyone. You only need a pen and a paper and a quiet moment with yourself. Writing in its traditional form is in my opinion much more effective than writing for example on your notes app on your phone. Of course if you're short in time or get a sudden inspiration on the move, a phone can be another outlet. These were just some forms of journaling, there are a number of other methods that exist. Please share your own forms of emotional release in the comments and whether you have tried any forms of journaling in your own practice.

If you're curious about this practice and would like to share it in person with others, you can join to the upcoming Climate Wellness Retreat through the link below. In the retreat, we will reflect especially our feelings about the environment.

Grounded Hope: Climate Wellness Retreat

26. huhtikuuta 2025 10.00–18.00 UTC+3|Helsinki

Register Now

I wish light in your day,

x Sara