The Hidden Power of Journaling

Sue Stubbs
Mar 25
3 min read

How Writing Transformed My Health

Journaling is talked about everywhere these days, and for a good reason—it’s a powerful tool that can truly transform your life.

But rather than just tell you about its benefits, I want to share real evidence from my own experience to show you how journaling can create positive shifts in every area of your life.

Let’s dive into the real impact it can have, backed by my personal journey.

The Early Years: Navigating Young Parenthood

At just 19, with two young children, I turned to journaling to try to make sense of my world. My entries were simple—snippets of daily life and a way to process my feelings. Little did I know, these early pages were setting me up for something far more profound in the years ahead.

Rediscovering Journaling: Facing Parenting Challenges

In 2017, I found myself picking up my journal again as parenting struggles resurfaced. What began as daily logs evolved into something deeper—a space to dive into my perceptions, feelings, and the stories I told myself. It was here that I truly began to understand the power of this practice.

The Evolution: From Sporadic to Consistent

By 2018 and 2019, my entries became more sporadic, often just an outlet for whatever was weighing on me. But from 2020 onwards, I committed fully. I started journaling consistently, and that decision marked the beginning of a transformative shift in how I approached my thoughts and my life.

The Immediate Impact: An 'Aha' Moment

As I looked back through my journals, reviewing my progress and health data, I stumbled upon something that stopped me in my tracks—a clear, undeniable link between my journaling sessions and my physical health. I noticed on one particular day that my Fitbit data showed a noticeable drop in my heart rate as soon as I started journaling. It wasn’t just an interesting coincidence—it was evidence of the immediate, calming effect that journaling had on my body. This was my ‘aha’ moment. I could literally see how writing was reducing my stress levels in real-time.

The Science Behind the 'Aha'

What I saw on my Fitbit is something backed by science: studies show that expressive writing can impact our physiology. Research published in the Journal of Health Psychology found that people who engaged in expressive writing had lower heart rates compared to those who wrote on neutral topics. Seeing this in my own life was a powerful affirmation of the transformative impact of journaling.

The Power of Reflection

Looking back at my journals, I've discovered patterns I couldn't see in the moment:

Stress indicators: My Fitbit data and weight statistics, when correlated with journal entries, revealed the impact of long-term stress on my health.
Emotional patterns: Regular journaling helped me identify recurring emotional themes and triggers.
Personal growth: Comparing entries over time showed my evolution in handling challenges and self-perception.

Journaling as a Stress-Management Tool

Realising the immediate impact of journaling on my heart rate transformed how I viewed this practice. It wasn't just a method for self-reflection or emotional processing - it was a powerful tool for stress management with measurable health benefits.

This discovery encouraged me to incorporate journaling into my daily routine more consistently. Whenever I felt stressed or overwhelmed, I knew I had a simple yet effective method to calm my body and mind.

Journaling as a Tool for Transformation

As I deepened my journaling practice, I experienced several benefits:

Increased self-awareness
Stress reduction
Improved problem-solving skills
Enhanced emotional regulation
Greater resilience in facing life's challenges

Tips for Effective Journaling

Based on my experience, here are some tips for those looking to start or deepen their journaling practice:

Start small: Even a few sentences a day can make a difference.
Be consistent: Try to write at the same time each day.
Be honest: Write for yourself, not for an audience.
Review periodically: Look back at old entries to gain insights.
Combine with data: If possible, track health metrics alongside your journaling.

Keeping It Real

Remember, journaling doesn't have to be perfect. Some of my most insightful entries were scribbled in the car or during a quick bathroom break. The key is to make it work for your lifestyle.

Conclusion

Journaling has been a powerful tool in my personal transformation journey. It's helped me navigate the challenges I faced across every aspect of my life; parenting, relationships, career, health and wellbeing, and just when I need to rant, be opinionated, dump the thoughts that are running round my head - it's also where I write about all the fun stuff too!

Through consistent journaling, I've not only improved my health but also gained invaluable insights that shape my approach to coaching others.

Remember, it's all about You.

Sue 💛