Can Journaling[Tracking your Mood] Help Improve Depression?

Afeefa Rafath

Practicing Psychologist | EAP Counsellor | Content Writer

24 Sep 20244 min read

woman doing creative journaling - Can Journaling [Tracking your Mood] Help Improve Depression?

Journaling for mental health is often touted as a powerful tool for managing mental health, especially in navigating the challenges of depression. By tracking your emotions and thoughts, many find clarity and relief. However, the impact of journaling on depression isn't one-size-fits-all.

While some research supports its effectiveness, individual factors - such as personal preferences and mental health severity - largely determine its success in improving mood and well-being.

Understanding Journaling and Depression

Journaling: therapeutic practice that involves writing down thoughts and feelings to gain insight and understanding about oneself, and to improve mental health.

Depression: Depression is a common mental health disorder characterised by persistent feelings of sadness, loss of interest, and a range of emotional and physical problems that can interfere with daily life.

Can Journaling Help Improve Depression?

Yes, journaling practice can be a valuable tool in managing depression by increasing self-awareness, helping you feel more in control, and promoting positive self-talk.

It allows you to track symptoms, recognise emotional patterns, and monitor changes in your mood over time. Additionally, sharing your journal with your healthcare professional can provide insights that help them intervene more effectively when needed.

Journaling helps manage depression by identifying patterns in your emotions and thoughts, promoting a sense of control, and providing a healthy outlet for self-expression. It also encourages reflection and helps you gain perspective on events, especially when combined with therapy and other treatments.

Research Findings on How Journaling Helps Improve Depression

Research suggests that expressive writing and depression are closely linked, and journaling can help improve depression in several ways, including:

Reduced depression: In a 2013 study, participants with major depressive disorder (MDD) who wrote about emotional events showed significantly decreased depression symptoms. An NCBI 2013 study found that people who wrote for 20 minutes a day for three days had significantly lower depression symptoms than a control group.

Processing emotions: Journaling can help you constructively process your feelings, and can help you gain emotional distance from events.

Developing a positive perspective: Journaling can help you create a more positive view of your life, which can help protect against depression and anxiety.

Identifying negative thought patterns: A 2023 study reported that journaling can help you identify negative self-talk or behaviour patterns.

Reducing stress: Journaling can help reduce stress and anxiety.

Improving self-awareness: Reflective writing can aid in developing self-awareness.

Building resilience: Journaling can help you build resilience and achieve a growth mindset.

Expressing gratitude: Journaling can help you express gratitude, which can help counteract negative thought patterns.

What’s the Success Rate of Journaling in Improving Depression?

A systematic review of 20 articles and 31 outcomes found that journaling was effective in 68% of intervention outcomes. A 2022 study published in Family Medicine and Community Health found that writing therapy lowered mental health symptoms by an average of 5%. Research indicates that journaling may be more effective when practising it for longer than 30 days.

Symptoms of Depression to check. This will help you understand when to seek help:

Emotional Symptomsfor

Persistent Sadness: A continuous feeling of sadness or emptiness.
⁠Irritability: Increased frustration or anger over minor issues.
Feelings of Hopelessness: A belief that things will never get better.
⁠Guilt or Worthlessness: Excessive feelings of guilt or a sense of being a failure.

Physical Symptoms

Changes in Appetite: Significant weight loss or gain, or changes in eating habits.
Sleep Disturbances: Insomnia or sleeping too much.
Fatigue: A constant feeling of tiredness or lack of energy.
⁠Aches and Pains: Unexplained physical symptoms, such as headaches or digestive issues.

Cognitive Symptoms

⁠Difficulty Concentrating: Trouble focusing, making decisions, or remembering things.
Negative Thinking: A tendency to dwell on negative thoughts or events.

Behavioural Symptoms

⁠Withdrawal from Social Activities: Avoiding friends, family, and previously enjoyed activities.
⁠Decreased Performance: A decline in work or academic performance.

Engaging with healthcare providers and considering treatment programs offered by Mave Health can benefit those navigating these challenges.

Do Read More About Depression

Conclusion

Mood tracking with journaling offers a promising tool for managing depression, highlighting its therapeutic benefits in self-expression and emotional processing. It's crucial to consult a healthcare provider for personalised guidance. Explore the Mave Health Program for tailored mental well-being support. Take the next step towards better mental health - start a conversation with your provider today.

Citation

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