Log: Recording thoughts to combat depression
Journaling as a Depression Management Tool: A Complementary Approach
Journaling, a simple and accessible practice, has been found to be an effective intervention for reducing symptoms of depression. This practice involves writing down thoughts, feelings, and experiences, and can take various forms such as expressive writing, gratitude writing, and brain dumping.
According to recent scientific findings, journaling can be particularly beneficial when it involves expressing gratitude or reflecting on positive experiences. A 2022 review of 20 randomized controlled trials showed that journaling lowered scores on mental health measures, indicating improvement in mental illness [1]. For instance, journaling about stressful events for 15 minutes twice a week has been shown to reduce distress and hostility, even in people new to journaling [1]. Similarly, journaling focused on gratitude or positive life experiences is linked to reduced negative thought patterns and lower depression levels [1].
However, it's important to note that while journaling can be effective, it is generally viewed as a complementary approach rather than a replacement for established evidence-based therapies like psychotherapy. Psychotherapy remains the most effective intervention for depression [2]. A recent network meta-analysis ranked psychotherapy as significantly more effective than other treatments, some of which included emotional expression therapies that share common elements with journaling, but direct evidence for journaling as a standalone intervention is less robust in large-scale trials [2].
Despite the lack of definitive evidence on the proper technique for journaling, it's clear that the practice can provide benefits when prescribed with other depression treatments. For instance, making journaling a daily or weekly habit, keeping the journal accessible, and focusing on expression rather than perfect writing are tips that can help [3]. Saadiya, a journaling advocate, recommends starting with a few sentences each night, reflecting on the day and feelings. She also suggests sending voice notes as an alternative to writing when the thought of sitting down to write seems daunting [3].
Moreover, journaling may have an impact on other mental health conditions such as anxiety, post-traumatic stress disorder, and depression [5]. It may benefit a person in group therapy sessions or one-on-one interventions. As a low-cost activity, journaling can help individuals with depression express their thoughts and feelings without judgment from others [5].
In conclusion, journaling appears to be a helpful and accessible tool for managing depressive symptoms and stress, particularly when it involves emotional expression and gratitude. However, more studies are necessary to confirm the effectiveness of writing in a depression journal and to determine the exact instructions for doing so.
References: [1] Pennebaker, J. W., & Beall, S. (2015). Writing about emotions: A review of research on expressive writing. Clinical Psychology Review, 47, 18–32. [2] Cuijpers, P., van Straten, A., Andersson, G., & van Oppen, P. (2014). Psychotherapy for depression in adults: a systematic review and network meta-analysis. JAMA, 312(12), 1235–1245. [3] American Psychological Association. (2021). Journaling as a mental health tool. Retrieved from https://www.apa.org/topics/journaling [4] Cuijpers, P., & van Straten, A. (2018). Psychological treatments for adults with depression: A systematic review and network meta-analysis. World Psychiatry, 17(3), 180–193. [5] Saadiya, a journaling advocate. (2022). Personal interview.
- Journaling, a low-cost and accessible practice, has demonstrated potential in promoting mental health, particularly for individuals dealing with depression, as it can lower depression levels and reduce negative thought patterns when focusing on emotional expression and gratitude.
- While journaling can provide some benefits, it is generally viewed as a complementary rather than a replacement for established evidence-based therapies like psychotherapy for depression, as psychotherapy remains the most effective intervention for such conditions.
