Targeted self-reflection, reduced stress levels and a more robust mental health - these are just a few of the reasons why social media is flooded with posts of people showing off their journalling skills.
People who regularly put their thoughts to paper, perhaps in morning pages or a gratitude journal, say it often helps them get a stronger sense of their feelings and also limits stress, while also fostering a more creative mindset.
But the thousands of Instagram, Facebook and TikTok posts featuring beautifully designed notebooks and mindfully written journal entries can be intimidating.
There are widespread misconceptions about journalling and how complicated it is, says certified writing therapist Doris Hönig, who names seven of the most common:
"No, it isn't," Hönig said. And it does not have to be.
Just 10 minutes a day are enough to gain some clarity about yourself and reduce stress levels, the writing therapist says. What matters is writing regularly.
That is also wrong. A diary entry does not have to become a masterpiece, and we are allowed to note down banal things too.
Bad grammar and spelling mistakes also don't matter.
There are numerous journals for different needs, some that try to offer a little help you in your self-reflection with a different printed questions each day.
That's not necessary. It is not about aesthetics but about personal reflection. journalling works just as well with a stained and dog-eared notebook.
No. Right and wrong do not matter when journalling. What matters are your own feelings and thoughts.
Anyone who worries about how what they have written will come across to others holds themselves back.
Among other things, journalling is also meant to help you get a sense of thoughts that you might otherwise not dare to say out loud or that you are ashamed of.
Reflective writing is only meant for yourself. If you are still afraid that someone else might see your innermost thoughts, then try locking or hiding the notebook away in a safe place.
Of course, anyone who wants to can write every day. But it's not a must.
"There should be some regularity, for example every Saturday," Doris Hönig recommends to avoid losing touch with journalling.
Anyone who regularly notes down feelings and thoughts recognizes patterns and can consciously counteract them if necessary.
Studies suggest that regular journalling can also reduce stress levels. – by Sabine Meuter/ dpa
