Unburden your mind, one journal entry at a time

Journaling, or writing down one's thoughts and feelings, is a powerful tool for mental health. From reducing stress and anxiety to enhancing self-awareness and promoting mindfulness, journaling can be a valuable therapeutic technique for anyone looking to improve their mental well-being.

One of the most significant benefits of journaling is its ability to help reduce stress and anxiety. Studies have shown that writing about one's experiences and emotions can help alleviate anxiety and stress symptoms by providing an outlet for negative emotions. By putting our thoughts and feelings down on paper, we can better process and make sense of them, reducing their power over us and decreasing our stress levels.

A growing body of research supports the idea that journaling can effectively manage stress and anxiety. One study published in the Journal of Research in Personality found that individuals who engaged in expressive writing for 20 minutes per day over four days experienced a significant decrease in symptoms of anxiety and depression compared to a control group who did not write.

Another study published in the Journal of Psychosomatic Research found that individuals with chronic illnesses who engaged in expressive writing experienced a significant reduction in symptoms of depression, anxiety, and fatigue. This suggests that journaling can be particularly helpful for individuals who are dealing with ongoing stressors in their lives.

But why does journaling have such a powerful impact on our mental health? One theory is that putting our thoughts and feelings down on paper helps us to process and make sense of them. When we experience stress or anxiety, our thoughts, and emotions can become jumbled and overwhelming, making it difficult to cope. Writing them down helps bring some order to the chaos, allowing us to identify patterns and triggers contributing to our stress levels.

Additionally, journaling can be a way to gain some distance from our problems. 

By writing about our experiences and emotions, we create an "externalized" version of ourselves that we can observe and analyze. This can provide some perspective on our problems and make them more manageable.

Overall, the ability to journal to reduce stress and anxiety is likely due to a combination of factors, including the opportunity to process and make sense of our thoughts and emotions, gain some distance from our problems, and gain insight into the patterns and triggers that contribute to our stress levels. By making journaling a regular part of our routine, we can reap the benefits of this simple yet powerful tool for managing our mental health.

In addition to reducing stress and anxiety, journaling can help enhance self-awareness. By regularly writing about our thoughts, feelings, and experiences, we become more attuned to our own internal states and behavior patterns. This increased self-awareness can lead to improved decision-making, better communication, and overall well-being.

Self-awareness is a key component of emotional intelligence and is crucial to our overall mental and emotional well-being. By becoming more attuned to our thoughts, feelings, and behaviors, we can better understand ourselves and our relationships with others. Journaling can be a powerful tool for enhancing self-awareness because it provides a safe and private space to explore our innermost thoughts and feelings. By regularly writing about our experiences and emotions, we can better understand our own inner landscape, including our fears, desires, strengths, and weaknesses.

As we become more self-aware, we can better make decisions aligned with our values and goals. We are also more likely to communicate effectively with others, as we can better express ourselves and understand the perspectives of those around us. Additionally, increased self-awareness can lead to increased overall well-being. When we are more in tune with our thoughts and emotions, we can better identify when we are feeling stressed or overwhelmed and take proactive steps to manage our stress levels. This can help to prevent the negative physical and emotional consequences of chronic stress, such as insomnia, headaches, and depression.

Journaling can be a valuable tool for enhancing self-awareness and improving overall mental and emotional well-being. By regularly writing about our thoughts, feelings, and experiences, we can gain insight into ourselves and our relationships with others, make better decisions, communicate more effectively, and take better care of our mental and emotional health.

Another benefit of journaling is its ability to improve mood and increase feelings of positivity and happiness. Studies have shown that expressive writing can help to reduce symptoms of depression and anxiety and increase feelings of happiness and well-being. Focusing on positive experiences and feelings in our writing can train our brains to be more attuned to positive emotions, leading to a more positive outlook on life.

Journaling can be a powerful tool for improving mood and increasing feelings of positivity and happiness. Regularly writing about positive experiences and emotions can train our brains to be more attuned to positive emotions, leading to a more positive outlook on life.

Studies have shown that expressive writing can be particularly effective for reducing symptoms of depression and anxiety. For example, a study published in the Journal of Affective Disorders found that individuals who engaged in expressive writing for just 20 minutes per day for three consecutive days experienced a significant reduction in symptoms of depression and anxiety compared to a control group who did not write.

But why does journaling so powerfully impact our mood and well-being? One theory is that writing about positive experiences and emotions helps activate the reward centers in our brain, leading to dopamine release. This neurotransmitter is associated with feelings of pleasure and happiness.

Additionally, writing about positive experiences and emotions can reframe our thinking patterns. Focusing on the positive aspects of our lives makes us more likely to see the world positively and feel more optimistic about the future.

Journaling can be a powerful tool for improving mood and increasing feelings of positivity and happiness. Focusing on positive experiences and emotions in our writing can train our brains to be more attuned to positive emotions, leading to a more positive outlook on life and improved overall well-being.

Journaling can also be a valuable tool for boosting creativity. Allowing ourselves to write freely and without judgment allows us to tap into our creative side and generate new ideas and perspectives. This can be especially helpful for individuals who feel stuck or stagnant in their thinking and need a new perspective to break through.

Journaling can be a valuable tool for boosting creativity and generating new ideas. When we allow ourselves to write freely and without judgment, we can tap into our subconscious and explore new perspectives and ideas.

One way journaling can help boost creativity is by allowing us to explore our thoughts and ideas in a non-linear way. Unlike more structured forms of writing, such as academic or professional writing, journaling allows us to jump from one idea to the next without worrying about organization or structure. This can help us connect seemingly unrelated ideas and generate new insights and perspectives.

Additionally, journaling can help to quiet the inner critic that often stifles our creativity. When we write in a journal, we are not writing for an audience or worrying about being judged. This can free us up to explore new ideas and take risks without fear of failure or criticism.

Journaling can also be a valuable tool for problem-solving and brainstorming. By writing down our thoughts and ideas, we can see them more clearly and work through challenges more effectively. This can help us develop creative solutions to problems and generate new ideas for projects or initiatives.

Journaling can be a powerful tool for boosting creativity and generating new ideas. Allowing ourselves to write freely and without judgment allows us to tap into our subconscious and explore new perspectives and ideas, leading to increased creativity and innovation in all areas of our lives.

Finally, journaling can be a mindful practice that promotes present-moment awareness and focus. We practice mindfulness and staying present by sitting down and writing about our experiences and feelings. This skill can be valuable for managing stress and anxiety and cultivating a greater sense of inner peace and calm.

Journaling can be a powerful mindful practice that promotes present-moment awareness and focus. When we sit down to write in our journal, we permit ourselves to be fully present with our thoughts and feelings.

Journaling can promote mindfulness by allowing us to slow down and reflect on our experiences. In our busy, fast-paced lives, it can be easy to get caught up in the rush of day-to-day activities and lose sight of the present moment. But when we take the time to sit down and write in our journal, we are intentionally carving out space for reflection and introspection.

Additionally, journaling can help us to cultivate a greater sense of inner peace and calm. By writing about our experiences and feelings, we are giving ourselves an outlet for processing and releasing emotions that may be causing stress or anxiety. This can help us to feel more centered and grounded, even amid challenging circumstances. Journaling can also be a valuable tool for developing greater self-compassion and self-awareness. By writing about our experiences and feelings with a non-judgmental attitude, we can learn to be more accepting and compassionate toward ourselves. This can help us to cultivate a greater sense of inner peace and well-being.

Journaling can be a powerful mindful practice promoting present-moment awareness and focus. By sitting down and reflecting on our experiences and feelings, we can cultivate greater self-awareness, self-compassion, and inner peace, leading to improved overall well-being.

Journaling is a simple yet powerful tool for promoting mental health and well-being. Whether used as a standalone practice or combined with other therapeutic techniques, journaling can help individuals reduce stress and anxiety, enhance self-awareness, improve mood, boost creativity, and cultivate a greater sense of mindfulness and presence.

The Best Planners and Journals for the New Year

The new year is fast approaching, and it's time to start thinking about what we want to achieve in the next 12 months, personally or professionally. If you need help figuring out where to start, these are some of the best planners and journals for busy women for 2023.

But first, a planner is a great way to keep track of your goals and progress throughout the year and monitor your daily schedule. It's a perfect tool for someone who needs help sticking with their resolutions or plans. There are multiple types of planners out there, so it's essential to find one that suits your needs. A journal, on the other hand, is usually the best place to go when you want to know what someone is thinking or feeling. It can be used as a therapeutic tool to help people struggling with mental health problems and overwhelming emotions, or it can be used as an outlet for people who have experienced trauma and need to work through their feelings. Journals also provide a way for people to process their thoughts and feelings after a challenging experience.

Here are our top planner and journal picks for this new year. 

Designed by business coach, entrepreneur, and author Jennifer Dawn, the Best Planner Ever Daily Planner in the 12 month-package, is for the high-achieving female who wants better work and life balance, to be organized, and to accomplish more daily. The planner helps you set your priorities, plan your week, and review goals with a weekly calendar. This planner is available in Teal, Charcoal, Yellow, Coral, Beach, Floral, Lilac, Tulips, or a Stencil cover. Available for $54.99.

The Stress-Busting Guide: How to Enhance Your Mood and Shift Your Mindset by Angela Ficken LICSW — Mental health is a big concern today. Stress can lead to anxiety, depression, and other mental illnesses. The best way to combat those feelings is with a healthy lifestyle that includes exercise, socializing, planning, and journaling. This digital planner/journal offers ways to live a healthy life by calming the mind and boosting moods. Available for $9.99. 

Get access to trackers for habits, moods, meals, journaling prompts, and evidence-based exercises. These trackers can help people understand their routines better and make changes where necessary. The Silk and Sonder’s monthly ($24.95 a month), quarterly $19.99 a month), or annual ($15.75 a month) planner subscription is an excellent addition for those who want both an app and a paper journal/planner.

Created by Emily Ley, The Daily Simplified Planner is designed for busy women who want to stay organized without getting overwhelmed. Compared to traditional planners, the Daily Simplified Planner is broken down into chunks of time, making it manageable to track daily tasks. Features gold-wire binding, an interior pocket/folder, and heavy card stock. When you purchase a planner, you will receive access to the Simplified Coaching Video Library accessible via the EmilyLey.com login. Available for $64.00.

The Passion Planner, in the Weekly 2023 Planner Hardcover Rabbit Moonlight Rose Gold, beginning on Sunday or Monday, will help you get organized. This planner will help you maximize productivity and enhance your organization this new year. This company also supports the mission of Malala Yousafzai and her organization Malala Fund. The Malala Fund is a non-profit organization founded by Nobel Peace Prize laureate Malala Yousafzai. This organization advocates for resources such as funding, education, and awareness in the development of girls worldwide. The mission is to educate and empower girls to pursue 12 years of schooling. Available for $33.14.

The MomAgenda 2023 Monthly and Weekly Engagement Calendar is a new take on what planners can offer, with a dynamic and inviting design that doesn't sacrifice function. With the ability to create your daily layout or use one of MomAgenda's pre-designed layouts, this planner is perfect for moms who need everything in one place. Cover options include French Rose, Blush Zebra, Azure Zebra, Bluestone, or Charcoal Leopard. Available for $44.00 with various upgrade options.

The Bullet Journal is a planner used to organize daily tasks and events. It can be as simple or complex as the user wants it to be. Bullet journals are not a new concept. They have been around for decades, but they have become more popular in the past few years because of how easy they are to use and how they can help people with any type of schedule or lifestyle. A bullet journal can be used by anyone who wants to keep track of their tasks, appointments, goals, and other things that need to get done on a day-to-day basis. One such favorite is Bullet Dotted Journal by String and Space. Its simple and minimalist design will help you stay focused and organized this new year. Available for $19.95. 

Lilly Pulitzer Planners are available in three sizes: mini planner, medium planner, and large planner. The mini and medium planners are available in horizontal or vertical designs. The large planner comes only in a horizontal format. All of these planners are offered as hardbound or spiral-bound options. The planners come with monthly and weekly layouts on each page and space to write notes on each day’s events and to-do lists at the bottom of each week’s layout. There are also several pages at the end of each month for notes about birthdays or other important dates that must be remembered throughout the year. The Lilly Pulitzer Planner is affordable for those who want to keep track of their lives. 

These planners feature a monthly and weekly layout with plenty of white space. The pages have a creative design with plenty of room to write notes. There are customizable stickers, and the pages are thick enough that you won't be able to see through them from behind. Available at a variety of prices from $25.00 to $36.00.

The Erin Condren Metallic New Year Lifeplanner is a planner that helps you plan your life. It features weekly, monthly, or yearly planning, productivity pages, stickers, and more.  Coiled by hand with a strong cover that is also wet-erase and 80-pound text-weight paper, this planner is designed to keep you organized. Cover options include Gold, Platinum, Rose Gold, and Iridescent. Available for $48.00. 

The 5 Minute Journal - 5 Minute Journal a Day, Daily Gratitude Journal for More Happiness, Mindfulness, Productivity & Reflection is designed to help people focus on their mental and physical health. It is a simple journaling app that asks you to answer five questions each day. The questions are:
1) What are you grateful for today?
2) What was the best moment of your day?
3) What was the worst moment of your day?
4) How could you have made today better?
5) What does your ideal day look like?

You can also set reminders for yourself, which will pop up at the designated time. The reminders include drinking water, meditating, or doing some stretches. Available for $12.39. 

The Happy Planner is a planner with a monthly and weekly layout. It's designed to help people take control of their lives and simplify the planning process. Various colors, layouts, and accessories are available. 

Let That Sh*t Go: A Journal for Leaving Your Bullsh*t Behind and Creating a Happy Life is for any woman who needs a little boost and humor. This journal allows readers to explore their deepest thoughts and emotions, work through their problems, find healing and let go of the past. Additionally, this journal is designed to help you find peace and happiness in your daily life. Available for $8.99. 

Present, Not Perfect: A Journal for Slowing Down, Letting Go, and Loving Who You Are is for the busy woman who would like to learn how to slow down a bit and enjoy life’s smaller moments. This journal has prompts and space to write on each page that can help you find peace in the present moment. The journal includes a guide for setting intentions at the beginning of each week. It also serves as a place to hold thoughts and memories. Available for $10.29.

Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are is for the woman who needs help to embrace who she is. If this sounds like you, this journal helps you release self-doubt, build self-compassion, and embrace who you are. The workbook includes prompts, journaling exercises, and different creative activities that help you learn to love yourself. Available on Kindle for free, audio for free, or paperback for $9.59. 

Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson and Daniel J. Siegel is focused on the neuroscience of mindfulness and its applications in everyday life. This guidebook provides scientific explanations of mindfulness practices rooted in the science of the brain, helping you understand how to make lasting changes in your life. This book is also filled with exercises that can be used to apply mindfulness techniques in daily life. Available for $10.99. 

Ponderlily® Weekly Planner 2023, Midnight Blue’s the perfect gift for those who need a little help with organization and productivity. The dark blue cover is the ideal balance to the gold foil lettering creating a polished and professional look. This planner also features bright, captivating colors and a range of helpful features that will make any day just a little bit easier. This planner is a time management and goal-setting system for anyone who wants to have more control over their life. It includes features making it the perfect way to mark your goals, set your intentions, and be productive. Available with a Monday start for $49.00. 

Many different planners and journals are available on the market, but some may work better than others, depending on your needs. If you're looking for a planner or journal that helps with productivity, organization, and goal-setting, then a paper planner/journal may be more up your alley. If you need something digital and can use it on your phone or computer, then a digital planner/journal may be better suited for your lifestyle.