Steps to Writing in a Stress Journal + Powerful Stress Relief Benefits

stress journal
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Stress is a normal part of daily life.  Work, family, and personal commitments can all pile stress on you, and sometimes it can be tough to manage.  One of the most effective ways to manage daily stress is to keep a stress journal. This effective stress management tool lets you understand what causes your stress, and how you can avoid it and better handle it.  Even if you’ve never done it before, you can learn how to manage stress with a stress journal with these easy steps.



What is a Stress Journal?


A stress journal is a diary where you can keep track of your stress levels throughout the day.  Typically, you add about one page per day, and you can write on paper or type it digitally. With a stress journal, you keep track of the events that happen to you and write your reactions.  After that, you try to learn from your experiences and reflect on what happened to you.

Some people reflect on months worth of journal entries, while others may only look back a few days at a time.  The key to the success of the journal is reflecting on each day, so it depends on your own needs for how much you look back at your journal entries.  Keeping track of your stress like this is one of the most effective ways to manage your everyday stress.



Why Should You Keep a Stress Journal?

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People keep stress journals for a variety of reasons, but the most common reason is to manage their stress.  They provide a great opportunity to organize your thoughts, letting you see what’s causing your stress. If you’re having a tough time keeping yourself relaxed and calm throughout the day, a stress journal is right for you.

Even if you aren’t experiencing high levels of stress regularly, a stress journal can help you maintain a low-stress state of mind. Keeping tabs on your mood throughout the day is healthy, and can keep you from getting overwhelmed, to begin with. So even if you aren’t going through a stressful time, a stress journal can keep you relaxed and stress-free.



How to Write a Stress Journal

Writing a stress journal is simple, and can yield a host of benefits.  Follow these 5 steps for keeping an effective stress journal:


1.  Keep Track of the Date and Time

Starting your journal entries with the date will help you organize your events.  While it might seem easy to keep track of the days without having to write them down, associating them with a specific date will help you better understand your stress pattern.  Keeping track of the time that each event happens will also help you analyze your stress. You can either work this into your writing or keep timestamps in the margins. Especially on long, hectic days, having the exact time will let you visualize your day when you read your stress journal.  


2.  Write Down What Happened to You


Lots of things happen to us throughout the day, so keep track of the most significant things.  Write down what happened to you as objectively as possible, without interjecting your own thoughts and feelings.  This gives you a reference for what might be causing your stress. Depending on the event, you might want to focus on specific people, places, or projects that might be triggering your stress.  If you have a stressful project at work, focus on how you’re managing the project; if you’re constantly stressed out by interactions with a co-worker, put your attention on them.


3.  Express Your Reactions

Writing down your emotional, physical, and mental reactions to stressful situations are the most important part of keeping a stress journal. Make sure to be detailed, and don’t be afraid of being overly descriptive. Capture as much information as you can, and be as thorough as possible.  This part will let you analyze your stress throughout the day, so it’s important to have as much to work with as possible.


4.  How Do You Feel Now?


Most of us aren’t writing in our diaries throughout the day and instead do so at night.  By the time you begin writing in your journal, you will have had some time to calm down, and you can look at the stressful situation with more introspect and insight. Write down your thoughts about the situation, and try to analyze what happened. This will help you sort out how stressful an event was since less stressful things will fade away by the end of the day, while the more stressful events will still linger.


5.  What Will You Do Next Time?

Finally, you will want to implement what you’ve learned from reflecting and write down how you will handle a similar situation next time.  You can work to prevent a stressful moment, or just learn to remain calm during the situation. Whether it’s the actions you take to avoid the stress or the ways you talk to yourself to manage your stress, any change and growth can help you stay relaxed and calm during these tough moments.



Benefits of Writing a Stress Journal

Learning to write a stress journal is easy and comes with many benefits.  There are several reasons it’s one of the best ways to manage stress, and here’s just a few:


1.  Reduce Your Current Stress

At the end of a busy day, your brain can be an overwhelming jumble of emotions, plans, and ideas.  Writing down your thoughts in a stress journal will help you organize your thoughts. When your mind is less cluttered, you’ll automatically be less stressed out, making it easier to move on with your day.  Just like it helps when you talk out your stress with someone, writing your stress down will make you calmer. It lets you confront what’s stressing you out, and puts your stress into perspective. Whether it’s worrying less about certain projects or learning a better way to handle an interaction, the stress journal will make it easier to confront your stress.


2.  Get Emotional Clarity

When you have an emotional reaction to something during the day, you might not be able to clearly process the event.  If this builds up for a few days without sorting through your emotions, you might feel anxious and stress. Writing an entry in your stress journal daily will force you to confront these situations and sort through them, letting you move one and grow past your emotional obstacles.


3.  Writing Can Be Therapeutic

self discipline productivity

The act of writing or typing itself can be therapeutic, just like some people find cleaning or reading to be therapeutic.  Most people have hobbies to help them relax in their free time. Organizing your thoughts in a stress journal every night is no exception.  Being able to express your worries safely and calmly in written words will provide you with an outlet.


4.  You Can Learn More From Your Experiences

We’re always learning and growing, and analyzing your own behavior and thoughts will help you grow even faster.  Looking back at your moments of stress throughout the day will give you perspective. Your stress journal can help you chart and document your own life, making it easier to grow and learn.  After a while, you’ll have months of journal entries to look over, so you can see the general trends of your stress, or connect different events.


5.  Empower Yourself

Being able to look at yourself clearly will empower you to take action.  Keeping a stress journal will allow you to take more control of your life, leading you to feel more empowered.  This empowerment can boost your confidence and productivity, leading you to do even more with your time, and letting you feel happier and more relaxed throughout the day.


6.  Prevent Future Stress

After analyzing your stress journal, you’ll notice the patterns that lead to stress. Knowing this, you will be able to recognize when a stressful situation is arising, and will be able to avoid it or handle it.  This can help reduce the overall stress in your life, making you more able to handle your commitments. We often have more control than we think in our daily lives, so often it helps to know what to do to prevent or reduce stress. A stress journal lets you see which situations you have control over, making it more likely that you will be able to take control of the situation next time.


7.  Get Rid of Negativity


It’s easy to be negative when you’re stressed out.  When you’re trying your hardest to make things work at home, or putting your all into a project at work, your stress can get the better of you.  Writing out these situations and reflecting on them helps put them into perspective, allowing you to focus on the positive sides of our day.



Taking Control

Stress journals are a tried and true way to handle your stress.  Whether you’re going through a stressful project at work, having trouble with your family, or are even relatively calm, keeping a stress journal is a great way to manage your mental health.  By writing out your day, you not only provide an opportunity for yourself to reflect on your stress, but you give yourself an opportunity to learn and grow.

Inward reflection is key to maintaining your mental health and stress.  Stress journals not only help you visualize your daily stress, but provide you with an opportunity to reflect at the end of the day. Keeping your stress under control is one of the first steps to leading a happier, healthier life.

Hello Love,

I am a mother who is actively working through anxiety and depression by navigating this complex life through love, gratitude, and compassion towards myself and the world around me. Join me on this spiritual growth journey.

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