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Home is more than just a place to live. It’s the roots of our tree. From home, everything grows outward. In this way, our home touches every aspect of our lives.

When we think about creating a safe and comfortable home, we may think about physical aspects. We want a strong structure to protect us and all the amenities that make our lives easier. But what about the ways our home can tend to our psychological and emotional well-being?

Wellness and self-care practices like journaling may improve our mental health. Here are some tips to try it yourself.

Journaling Through Distress

Before examining the happiness-boosting benefits of journaling, it may help to understand that the practice can also help those feeling low. Most desire happiness. However, sometimes happiness seems like a distant concept.

Luckily, there is some interesting evidence that supports the possible benefits of journaling in troubling times.

According to a 2006 study of just under 100 young adults, journaling may reduce distress. Participants spent 15 minutes journaling or drawing twice over a week. They wrote about a stressful event or their plans for the day.

The journaling participants reported a greater reduction in depression, anxiety, and hostility. This was most pronounced for those who felt distressed before journaling. From these findings, it appears that journaling may soothe discomfort.

Interestingly, 80% of those studied had seldom journaled about their feelings. Only 61% said they were comfortable with the concept. So, even if you've never written a journal before, you could benefit!

1. Journal Your Gratitude

Another potentially beneficial journaling idea is to record gratitude. This practice may be best at the end of the day. Spend a few minutes writing down 3-5 things you're thankful for.

Write as little or as much as you like. The point is to focus on things that feel good.

According to research by Dr. Robert A. Emmons and Michael McCullough, people who kept a gratitude journal were 25% happier.

2. Discover Your Flow

Journaling can also help you explore other happiness-boosting activities. You can use your journal to access The Flow.

Researcher Mihaly Csikszentmihalyi describes The Flow State as a time we are fully engaged in something. When the mind is occupied, the activity feels rewarding, and the task is easy, it may bring the feeling of flow. It's a little like autopilot but your mind is focused on something that keeps other thoughts at bay.

Accessing this state may help stress fade away. Some people reported a lasting feeling of happiness and clarity long after the activity ends. There may be satisfaction in completing a simple task and giving the mind a break.

3. Evaluate Your Social Circle

Journaling can also help people evaluate their lives. In this example, their social circle.

Do you ever stop to think about the people you associate with? Are they having an affect on you?

They say birds of a feather flock together, and there may be some evidence to support how your social group impacts your life.

List the 3 people you spend the most time with in your journal. Do you admire them? List some qualities they possess next to their name. Are these things you'd like to embody or acquire?

The aforementioned study suggests that people are greatly influenced by their social circle. So, being around happy people may improve your mood.

4. Try Some Expressive Writing

If you're experiencing some sticky or intrusive thoughts, journaling may help you release them. It might be worth trying a specific writing approach to let things go.

If you've had a bad feeling experience and keep running over it in your mind, writing it down may help. Putting these cyclical thoughts down on paper can help restore clarity, peace, and contentment.

The research around this tactic involves something called expressive writing. That is defined as a period of relaxed writing for 15-20 minutes a day for 3-5 consecutive days. Prioritize writing about emotions related to an event.

Write about the same event or a different one each day.

Benefits of Expressive Writing

When it comes to enhancing well-being, expressive writing has been shown to reduce signs of unhappiness. According to the BetterHelp blog, expressive writing may promote a variety of mental and physicial benefits.

This type of journaling may soothe anxiety and depression. It may improve immune functioning, reduce physical stress, and enhance cognitive functioning as well.

Expressive writing may even help reduce fear and anxiety. THis may be because it helps label and identify feelings and thoughts. Some people may feel more satisfied and able to move on when they understand a situation.

Expressive writing can also help some people gain new perspectives on challenging situations. This could bring insights and novel solutions.

5. List Positive Aspects

Focusing on positive emotions can also feel good. Making lists of positive aspects is a bit like gratitude journaling. It differs because it can truly be as simple as listing words that feel good.

You can list pleasurable things about your life, your friends and family, or even things you'd love to have. You can also try listing positive things about people you don’t like so much but have to interact with.

The goal is to focus on appreciation as a way to shift your mood from negative to positive! You may find yourself looking for more things to appreciate as you live your life.

This kind of trained attention or mindfulness can become a habit.

Get Cozy And Get Writing

Can you imagine yourself spending just 15 minutes a day writing in your journal?

You can establish a new wellness practice or routine in your home with small daily steps. If you’d like to try any of the journaling tips above, pick a time and place and get writing!

It may take a few days to get the hang of it but you might find that you soon look forward to the task.

Journaling in a special spot in your home might be an even bigger boost. Feeling appreciation for the setting could help inspire you.