Writing as an antidote to anxiety

An evidence-based journaling practice

Oddly, even though I’ve spent my career as a journalist, I’ve never actually been into the practice of journaling. Maybe I thought it was New Agey or something? Maybe I was just being lazy?

Either way, the science is pretty clear. Research suggests journaling can be an effective way to reduce stress and anxiety. And more: various forms of journaling have been shown to increase immune response, sleep, memory, focus, time management, and decision-making.

Today, a quick primer on a form of journaling known as “expressive writing,” which can help you get your troubles and traumas out of your head and onto the page, thereby shifting your perspective. 

• Find a reasonably quiet spot and write for 15 uninterrupted minutes about something difficult in your life. 

• Don’t worry about being a good writer. Just let rip. If you run out of things to say, simply repeat yourself. 

• Repeat this for three to four consecutive days. 

On my podcast today, my wife, Bianca (herself a dedicated journaler), and I interviewed Dr. James Pennebaker, who invented the practice and then pioneered the research into it. Listen or watch to the full conversation. 

Also, a special announcement: Bianca and I have designed our own journal, called Dump It Here. Our goal is to make journaling more accessible to skeptics who might otherwise find it cheesy. We’re also game to appeal to people who are already into journaling and would like a sleek new option for their output. 

Our journal is not heavy-handed. It includes basic instructions for several types of journaling, including expressive writing. I also list a bunch of journaling prompts from people like my meditation teacher Joseph Goldstein. Then the rest of the thing is empty, an open field for your scribbling. You can get it here, just in time for holiday shopping. 

Oh, one last thing: I’m doing my monthly, live AMA (Ask Me Anything) for paid subscribers today at 3PM ET on the Substack app. We’ll meditate and then chop it up. Hope to see you there. 

Below, paid subscribers get a cheatsheet of today’s podcast, which includes key takeaways, time-stamped highlights, and a full transcript. Paid subscribers can also comment on posts, participate in the chat, access live video AMAs, and more.