by WENDY HELFENBAUM

Journaling can be a powerful tool to express our thoughts and feelings while expanding our creative skills. Plus, studies have shown that journaling helps people manage or reduce stress, anxiety and depression by allowing us to process and release emotions. Expressive writing following traumatic events can improve overall physical and mental health, according to a study at Cambridge University, and assist in performing difficult tasks better, as Michigan State University research showed.

Various types of journaling focus on different outcomes, explains Costco member Susan Borkin, Ph.D., a San Francisco Bay Area–based psychotherapist who specializes in helping people use writing to heal, evolve and transform their lives.

“Some people just want to keep track of their lives—‘I went here. I did this.’—or what I think of as the ‘Dear Diary’ method. But I see it as a tool for personal and professional growth, and for awareness and understanding,” says Borkin, the author of several books including When the Going Gets Tough, the Tough Get Journaling (Write Now, 2021; not available at Costco).

Often, the very act of writing something down helps you process feelings or let go of negative thoughts, adds Costco member Lynda Monk, a registered social worker living on Salt Spring Island, British Columbia. Monk is the director of the International Association for Journal Writing (iajw.org), which offers many free journaling resources.

“There are many proven benefits to journaling, which is what I love about it,” says Monk, who has kept a journal since childhood.

“Research done on the … benefits of journaling shows improved immune function, healing trauma and increased emotional self-awareness, which helps us deepen our relationships with others,” Monk adds. “Journaling is that place you can turn to for your own replenishment and self-care. It’s a mindfulness practice.”

There is no right or wrong way to journal; simply sit down and write, says Borkin. “However, there are guidelines. The primary one is do what works. Many people can only do a handwritten journal. My personal journal is a Word doc, which I’ve had for years,” she says.

Those who enjoy being online may find journaling apps like Day One or Penzu helpful. Journaling can involve long entries or bullet points, doodling or bits of poetry. Some people start journals to create legacy projects such as a memoir, notes Monk.

“Your journal can be a very creative, eclectic space. I fill mine with quotes, and I’ll glue inspiring things; you can really make it your own,” she adds.

There is no right or wrong way to journal; simply sit down and write, says Borkin. “However, there are guidelines. The primary one is do what works. Many people can only do a handwritten journal. My personal journal is a Word doc, which I’ve had for years,” she says.

Those who enjoy being online may find journaling apps like Day One or Penzu helpful. Journaling can involve long entries or bullet points, doodling or bits of poetry. Some people start journals to create legacy projects such as a memoir, notes Monk.

“Your journal can be a very creative, eclectic space. I fill mine with quotes, and I’ll glue inspiring things; you can really make it your own,” she adds.