Ian Callaghan

The Importance of Self-Care for Men’s Mental Health. Self-care has become an increasingly important topic in recent years, as people are recognising the crucial role it plays in maintaining good mental health. While self-care is often associated with activities like bubble baths and spa treatments, it’s actually much more than that. Self-care is any action that we take to improve our physical, mental, and emotional well-being. And for men, self-care is just as important as it is for women.

Despite the cultural pressure on men to be tough and self-sufficient, it’s important to recognize that taking care of oneself is not a sign of weakness. In fact, it takes strength and courage to prioritize one’s own needs and well-being.

Here are some of the reasons why self-care is so important for men’s mental health:

1. It helps manage stress: Stress is a normal part of life, but too much of it can lead to anxiety, depression, and other mental health issues. By engaging in self-care activities like exercise, meditation, and spending time outdoors, men can reduce stress levels and improve their mental health.
2. It promotes better physical health: Good physical health is closely linked to good mental health. Engaging in regular exercise, eating a healthy diet, and getting enough sleep can all help men feel better physically and mentally.
3. It helps build resilience: Life can be tough, and men may face a variety of challenges throughout their lives. By engaging in self-care activities, men can build resilience and develop coping skills that will help them navigate difficult times.
4. It improves relationships: When men take care of themselves, they are better able to show up for the people they care about. By improving their own mental health, men can improve their relationships with family members, friends, and romantic partners.
5. It promotes overall well-being: Self-care is not just about preventing mental health issues; it’s also about promoting overall well-being. By engaging in activities that bring joy and fulfillment, men can improve their quality of life and feel more satisfied and content.

Here are some self-care ideas for men struggling with mental health, The Importance of Self-Care for Men’s Mental Health.

1. Exercise: Regular exercise has been shown to reduce stress and improve mood. Consider incorporating activities like weightlifting, running, or cycling into your routine.
2. Mindfulness: Practicing mindfulness can help men reduce stress and anxiety. Try meditation, deep breathing exercises, or yoga.
3. Connect with nature: Spending time in nature has been shown to improve mood and reduce stress levels. Consider hiking, camping, or simply taking a walk in the park.
4. Prioritize sleep: Getting enough sleep is essential for good mental health. Make sure to establish a regular sleep schedule and create a relaxing bedtime routine.
5. Engage in hobbies: Participating in activities that bring joy and fulfillment can help reduce stress levels and improve overall well-being. Consider hobbies like painting, playing music, or woodworking.
6. Connect with others: Social support is crucial for good mental health. Make time for friends and family, and consider joining a support group or seeking therapy.
7. Eat a healthy diet: Good nutrition is important for both physical and mental health. Consider incorporating more fruits, vegetables, and lean protein into your diet.
8. Disconnect from technology: Constantly being connected to technology can be overwhelming and stressful. Consider taking a break from social media, turning off your phone for a few hours, or unplugging completely for a day.

Remember, self-care is not a one-size-fits-all approach. It’s important to find activities and practices that work for you and that you enjoy. By incorporating self-care into your daily routine, you can improve your mental health and well-being.

In conclusion, self-care is a crucial component of men’s mental health. By prioritizing their own well-being, men can reduce stress, build resilience, improve relationships, and promote overall well-being. If you’re a man who has been neglecting self-care, now is the time to start prioritizing it. Remember, taking care of yourself is not selfish – it’s essential.

Depression is a serious mental health condition that affects millions of people around the world. However, it is often overlooked in men over 50, as they may not seek help or recognize the symptoms. This blog post aims to raise awareness of depression in men over 50 and provide information on how to recognize and seek help for this condition.

Depression in Men Over 50

Depression is a significant concern, as it can be linked to several factors, including physical health problems, social isolation, retirement, and the loss of loved ones. According to the National Health Service (NHS) in the UK, around 1 in 10 men over the age of 50 suffer from depression. This translates to approximately 10% of men in this age group. However, it is worth noting that this is only an estimate, and the actual number of men with depression in this age group may be higher, as many cases of depression go undiagnosed and unreported. Additionally, depression can vary in severity, so some men may experience milder symptoms that do not meet the diagnostic criteria for major depression.

Symptoms of Depression in Men Over 50

The symptoms of depression in men in this age group may differ from those in younger men or women. Older men may experience symptoms that are often mistaken for the natural aging process or other health problems. Some common symptoms of depression in men over 50 include:

1. Irritability or anger
2. Loss of interest in hobbies or activities they previously enjoyed
3. Difficulty sleeping or sleeping too much
4. Changes in appetite or weight
5. Fatigue or lack of energy
6. Feelings of worthlessness or guilt
7. Difficulty concentrating or making decisions
8. Physical symptoms such as headaches or stomach problems
9. Thoughts of suicide or self-harm

Recognising and Seeking Help for Depression in Men Over 50

Recognising the symptoms of depression in men over 50 is the first step in seeking help. Unfortunately, many men do not seek help for depression due to stigma, shame, or the belief that they can handle their problems alone. However, depression is a medical condition that requires professional help.

If you or a loved one is experiencing symptoms of depression, it is essential to speak to a healthcare provider. A mental health professional can evaluate your symptoms, provide a diagnosis, and develop a treatment plan that is tailored to your needs. Treatment for depression may include therapy, medication, or a combination of both.

In addition to seeking professional help, there are several things you can do to manage depression, including:

1. Exercise regularly: Exercise can boost mood, reduce stress, and improve overall physical health.
2. Maintain social connections: Social isolation can contribute to depression. Staying connected with friends and family can help reduce the risk of depression.
3. Eat a healthy diet: A healthy diet can help improve physical health and boost mood.
4. Get enough sleep: Lack of sleep can worsen depression symptoms. Aim for 7-9 hours of sleep each night.
5. Practice stress-reduction techniques: Meditation, deep breathing, and other relaxation techniques can help reduce stress and improve mood.

Conclusion

Depression is a common and treatable condition that affects men over 50. Recognizing the symptoms and seeking help is essential for managing this condition. By seeking professional help, maintaining social connections, exercising regularly, and practicing stress-reduction techniques, men over 50 can manage depression and improve their overall well-being.

The elephant in the room, the bogie man, the subject nobody wants to talk about, Erectile Dysfunction. Most men would deny ever having an issue but! As with all other men’s health and mental health matters, I have no issue with talking about this, have I suffered from Erectile Dysfunction yes, I have tried the blue pill and in all honesty, it is not for me.

My issue is not physical though I have physical issues such as prolapsed discs which can be a factor. I can gain an erection 99% of the time be that through masturbation or with a sexual partner, there have been times I could not maintain an erection completely. I know this is a psychological issue and that is why I turned to talk therapy. CBT, NLP, meditations. I signed up for an online course at Mojo, through the course you do meditations, exercises, pelvic floor exercises, and various other things. As I already know CBT, NLP, self-hypnosis, and deep meditation techniques it is very much a case of listening to my own advice and using the toolset that I already possess.

Erectile dysfunction is a common problem where a man finds it hard to get or keep an erection.

The main symptom of erectile dysfunction is not being able to get or keep an erection.

Treatment for erectile dysfunction depends on the cause. Treatments include medicines, vacuum pumps, healthy lifestyle changes, and talking therapy.

Causes

Nerve damage

Damage to the nerves which cause the erection leads to reduced sensitivity thus making it increasingly difficult to achieve an erection.

A disease of the blood vessels

The blood vessels become narrowed and hardened. This reduces the blood supply to the penis which can lead to impotence.

When the penis does not fill adequately then the veins will not be closed off and the blood will leak back out of the penis. The erection will not be maintained.

Trauma

Such as injury to the spinal cord.

Pelvic surgery

Some operations on the prostate, bladder, or bowel may result in some nerve damage leading to impotence.

Drugs

Some drugs for blood pressure, depression, and sedatives have the side effect of causing impotence.

Smoking and alcohol

Those who smoke and drink are more likely to suffer from impotence.

In men with diabetes, the most common cause of erectile dysfunction is a disease of the blood vessels and/or nerve damage.

Treatments

The best first step is to visit a sexual health clinic, many offer walk-in appointments. Here you will have blood pressure taken, and a genital screening to see if there is a physical issue.

Counseling

Counseling can be part or all of the treatment required.

Tablet treatment

First-line treatment for most patients is now tablet treatment using either avanafil, sildenafil, tadalafil, or vardenafil. Your GP will prescribe this for you in the first instance.

Hormone treatment

This is offered to those patients who are deficient in male hormones i.e. testosterone. Medication can restore the hormone imbalance and improve potency. This treatment will not have any effect on those who do not have a hormone imbalance.

Self-injection therapy

This treatment involves self-injecting a drug into the side of the penis each time you want to have an erection. The injection causes the muscle in the penis to relax allowing increased blood flow into the area.

Vacuum erection assistance devices

These are non-invasive methods of getting and sustaining an erection. To use this device the penis is inserted into a cylinder, using plenty of lubrication to ensure a good seal at the base of the penis. A small vacuum pump is attached to the other end of the cylinder. The pump creates a vacuum and this causes blood to be drawn into the penis thus causing an erection. A constriction ring is then placed onto the base of the penis to trap the blood in the penis and maintain an erectile state. The cylinder is then removed. The ring can be left in place for up to 30 minutes.

It has been a funny few months since I last wrote here, the title says it all Love Laugh Cry, I have done a bit of them all lately. I Have been at some of my lowest points and at some very high points during this time, the joys of mental health. Since the last post I have had times of zero communication with my daughter who herself has not been very well physically. I learnt that I am going to be a Granddad in December my first and it is going to be a boy. Ffion has turned 16 and well I am now 55, yes I know it is hard to believe.

I started a new contract and spent a week in Germany at the start of July, which is ongoing. The art has been very quiet though I have done one commission mannequin lamp that is now in Portsmouth and his name is Dave lol.

At the end of August, I had a week in West Wales in my little old caravan staying on the site that it used to be pitched on seasonally a few years back.

During the last few months, I have done quite a few videos from the river. Journaling in a way or vlogging about mental health and general stuff. I called them bollox from the river and they are up on my YouTube channel. Being in or near water is always a great soother of the mind. The plan is going in through the winter.

Middle of September I had a message from Ffion and we have been talking again I have seen her a few times as well. Lewis paid a visit as well the first time I had seen him since before covid started.

Mood swings

Between May and September, I hit some pretty low points and yes I had those thoughts, I had massive anxiety attacks and deep dark depression. Days where a trip to the toilet was about it for me. Going in the river and doing the videos really did help during those times, also talking to the few people who I know I can at any time helps. In doing the bollox from the river videos I found a release, it was my therapy room my antidepressant. So September drew to a close like I said I saw my children. Work was extended and I started talking to a rather nice young lady, it is early days but who knows?

So where am I now in the middle of October? Well, I have given myself a talking-to and started a better way of eating, it is not a diet. More a change of lifestyle. Having an accountability buddy who knows who she is really helping. I have set a definite target set, a goal that I will hit.

There we are that’s the last few months put to words, which is always a good thing. Love Laugh Cry there has been a bit of all of them the last few months. My success rate at getting through the shit times remains at 100%. I know what to do it is just a case of practising what I preach. Take care, you glorious bastards.

Until the next time x

Where am I now? Right now I am feeling Depressed? Angry? Fear? Hurt? Alone? Empty? Scared? I guess all of those and more emotions. They are words they are not me, the same as if I had a broken leg I would say I have a broken leg not that I am a broken leg, I have depression, anxiety and other mental health issues I am not those things. I currently have those things, like I have hayfever I am not hayfever.

So what has put me back in the darkness that I find myself in, there are a number of things from not currently working, to lapsing back into drinking to excess. The number one thing is that I have not seen Ffion in almost a month, I message but rarely get a response. I get that she is almost 16 and has a number of her own issues and wants and needs her space, but it still breaks my heart that I get no response. I lived this before when I never spoke to Lewis for years. Each day I would beat myself up over that, it wasn’t until I went on my course as a personal development coach for PTSD and other stress-related illnesses that I dealt with “some” of my issues.

Alone

Yes, I am alone, as I have said on quite a few occasions in the past there is a huge difference between being alone and being lonely. We have just had Mental Health awareness week with the theme of loneliness. I am generally happy being alone I do my own thing be that my art, photography, or writing. Walking is quite often on my own and yes generally near water. I feel fine near the river or canal but always have those dark thoughts if I am near the coast alone, hence I generally go to the coast with my wild swim and walking buddy The Doofus.

I often sit by the river looking at the dark spots and seeing the current move along and think how easy nature could wrap her dark inky fingers around me and take me away. Release the pain that is deep inside me. The Anger, fear, resentment, frustration, and anxiety that I hold inside, so where am I now?

In all honesty, I do not know where I am now. The feelings are as low as I have been for a very long time, I have a few people I talk to but that is a very few, Having done more courses over the last several years, trained and read more books than I care to remember I have all the tools at my disposal to deal with how I feel and where I am. That being said like a builder who has several unfinished jobs, or a mechanic with a dodgy old car we neglect those things that are supposedly easiest for us to fix.

Fix

So where do I go from here, what do I do?

I have the answers and the tools it is just a question of putting them into action and carrying on with the process. After all that is all life is just a process, we create our own process or follow one that society deems fit for us. We live our lives and write our own stories or we are a bit part of someone else’s.

Live For The Moment !!

Where Am I Now?

How does Social Media & mental health go, well for me there are times when I have to shut it down and escape from the noise. I will often have breaks from it particularly FaceBook, in the current world climate there is far too much negativity and angst on the platform, friends fighting friends over masks and vaccines, political cat calling and bitching. Then we get to my trees bigger than yours and oh look how many presents little Johnnie or Jayne has under the tree. We are living in crazy times and many people are fighting mental health we are in a global pandemic and I do not mean whichever virus strain it is this week.

I feel social media has a part to play in this mental health pandemic that is getting worse by the day, it creates a comparing culture where we watch highlight reels and false living and are told by adverts what we should do and how we should look. I often say that if it is out of my circle of control then in the fuckit bucket it goes. We can not control what ads I see, what others post, the news from whichever source people choose to cherry-pick today.

The mute button on Facebook is good for turning off some of the noise that fills your newsfeed. So I have decided to take a sabbatical from Facebook, well my personal newsfeed, I’ll post to my pages which is where I will post this but I’m avoiding the negative noise, bitching and showing off that is making it so toxic, I do not need that for my mental health right now.

How does social media affect your mental health, leave a comment below?

Self-care

Remember that all the highlight reels are just that, not many post warts and all or talk about the shit storm in their heads, media tells us we should all be getting the latest this and the latest that, we should wear this and look like that but it’s all bollocks. Just be yourself and do your best for yourself, self-care is not selfish. The greatest gift you can give is your presence, memories last forever, materialistic crap will be yesterday’s news tomorrow, under a bed, in a draw never used.

Take care of yourself and your loved ones and give gratitude for what you do have no matter how small, you woke up this morning, if you are reading this then I guess you have a roof over your head, clean water and food. You are richer than so many.

The good and the bad times, the last week has been up there in terms of good and bad times, from the darkest low points to life-affirming euphoria.

After a pretty shit end to last week and yeah it rated up there with some of the worst I have had for a long time.  Thursday evening I had a massive anxiety attack which triggered my depression, I was awake most of that night and I admit that I had some very dark thoughts, the first time in a long time that they have come into my mind.  I had asked to work from home on Friday but was told no, I said that I felt this was unfair as other members of staff were allowed to work from home as and when they wanted(yes I worded it differently but that was the message) after staff being sent home after testing positive for Covid this compounded my anxiety.

Friday was a wasted day where the only thing I managed was a five-minute walk, I never showered, didn’t eat and did nothing, the negativity in my head and shit thoughts took the day away.

The Sea

Saturday morning after a somewhat better sleep I made breakfast and talked to a very good friend, so Saturday afternoon in the lovely autumnal sun I went to the sea, well I was made to go in all honesty lol.  Being in, on or near water is my treatment room, my therapy my good place.  I spent about 40 minutes in the sea and with each minute my spirits lifted, nature truly is amazing and I do not doubt the effect it has on my mental health.

Saturday night after getting home I ordered a curry as it was too late to make one, yes I know I moan every time I order a takeaway saying mine is better, this one was not that bad.  I had three small beers rather than the usual 12 and had a relatively early night.  Sunday I was up fairly early, washing done, popped to shops for bits to make a stew, pottered about and got a few things done rather than sit about moping.  In the afternoon after Jones had been out wombling litter picking, we went to the sea again Newton beach in Porthcawl, it was 20c when we went and the sea temp was 16+, it was a stunning late afternoon dip in the sea with the sun setting.  We sat and watched the moon rising over Ogmore then made our way home, where the beef stew had been in the slow cooker all day.  After a few beers, I had an early night ready for work the next day.

New Day

Monday morning up as soon as the alarm went off, a contrast shower finished with 2 minutes of cold.  The cold does wake you and sets you up better than any coffee, dressed and a cup of tea before I head off to the office.

I arrive at work, gates open, park the car and swipe in with my card all as normal, go into the office, no boss but that’s normal as I am generally first in.  Sit down and go to log in to PC and I am greeted with Account Deactivated, I go through to the main office and ask the other IT staff about it and both shake their heads, with this I go back to my office to collect my personal effects and take the account deactivation as notice of not required.

After ten months on a rate more aligned to a first-line engineer and not a technical consultant rate, where the conversation over a rate rise has been pushed aside and point-blank refused to be had, where I have delivered above and beyond what was requested when I started, yes I have taken days off when my mental health has been low.  I have felt, underappreciated, undervalued and underpaid for quite a while now and have raised the matter on several occasions and have had no joy regarding it.

So I am back home now and feel a weight lifted off my shoulders, my workplace has got me down over the recent months and was doing my mental health no good at all.  So I take it as a sign to move on and not have the anxiety and poor mental health that has been dogging me.  Family and friends have told me that I have been a miserable twat, that I am unhappy, I have fallen out with my daughter who is the most important person in my life right now, she has not visited, her mother who I still class as a very good friend has told me I have been a grumpy cunt, I did not see it but looking back over the last couple of months I have been.

So it is pastures new for me and a massive weight lifted off my shoulders, I have neglected myself and treated my mental health badly, the only times I have been happy is when in the river or sea, and that is not right.  No job has the right to make you mentally ill and suffer anxiety.

So I have updated the CV, posted it on the job boards and already applied for a few, this afternoon I may do a painting, it is not the weather to go out taking photos.  No need to worry about what’s for tea I got plenty of stew there and ill make some celeriac mash to go with it.

It’s good to have that weight lifted and not feel the anxiety that has been part of everyday life for quite a while.

Onwards and upwards. 

There has been a lot written recently about coldwater therapy and wild swimming. As children, we just called it swimming, from an early age we swam in the River Usk at Newbridge on Usk or as we called it Gypos tump. We would ride bikes that we often made or we would hitchhike from the coldra to the truck stop. Can you imagine most children these days riding a bike about 10 miles swim and play in the river all day then ride back, sadly only in a virtual online environment for many? I won’t go into the hitchhiking as I would not do it myself these days let alone let a child do it.

You may think that swimming in cold water is one of the last things you’d dream of doing, but there are significant health benefits attached to it. 

Benefits

Believe it or not, there are some great benefits to performing cold water swimming! Here is a brief summary:

1. It boosts your immune system

The effects of cold water on the immune system have been studied widely. Coldwater helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defences.

2. It gives you a natural high

Coldwater swimming activates endorphins. This chemical is what the brain produces to make us feel good during activities. Coldwater swimming is also a form of exercise, and exercise has been proven to treat depression. Coldwater swimming brings us close to the pain barrier. Endorphins are released when we’re in pain, to help us cope with it.

3. It improves your circulation

Coldwater swimming flushes your veins, arteries, and capillaries. It forces blood to the surface and helps to warm our extremities. Repeated exposure adapts us to the cold.

4. It increases your libido

Coldwater was traditionally seen to repress sexual urges. The fact is that it increases libido! A dip in some cold water boosts oestrogen and testosterone production, adding an edge to fertility and libido.

The benefits of increased libido include more confidence, higher self-esteem, and enhanced mood.

5. It burns calories

The heart has to pump faster in cold water and the body must work harder to keep everything warm while swimming. Overall, far more calories are burned during cold water swimming than swimming in warmer conditions. The idea that drinking cold water increases the number of calories you burn may be a myth, but it is a fact that cold water decreases your body temperature so much that the body must act.

6. It reduces stress

Coldwater swimming places stress on the body physically and mentally. Many studies have identified the link between cold water and stress reduction. Coldwater swimmers become calmer and more relaxed.

7. It is a great way of socialising and making new friends

There is a great sense of community and camaraderie amongst cold water swimmers. There is nothing that brings people together like facing a challenge and sharing the experience as a group.

Ongoing studies into the effects of coldwater therapy and menopause. The difficulty lies in that it is difficult to prove that it is specifically the cold water that is having the positive effect – as the aspects of socialising and doing exercise will both improve general health and wellbeing. What’s not to like?

A short video of why I do it.

Safety

You have to respect nature at any time of the year but even more so as the year progresses and we get into the winter months. Overall, the average sea temperature in the British Isles ranges from 6-10 °C in the winter to 15-20 °C in the summer depending on region and yearly variation. In the UK, inland waters can be as low as zero in winter to as high as the mid-20s in peak summer. The following link to Outdoor Swimmer has a detailed post regarding water safety.

Further information:

http://www.wildswimming.co.uk

https://wildswim.com/

https://www.bbc.co.uk/news/uk-wales-47159652 Coldwater and the menopause

---

We’re awash with anecdotal evidence that outdoor swimming helps promote good mental health.

Cold water adaptation

In September 2018, the British Medical Journal published a case report about the theories around cold water adaptation as a treatment for depression. Co-authored by Dr Mark Harper, a cold-water swimmer who was behind the BBC documentary, the report looks at the physical responses to swimming in cold water.

The theory is around our stress response and inflammation. Immersing yourself in cold water puts your body into fight or flight mode. Starting with the cold-water shock response, dipping into cold water puts your body under stress. As you repeat this experience, you diminish this stress response. And having a better rein on your stress response means being able to better cope with life’s many minor irritations that add up to chronic stress.

Stress Response

“Our bodies don’t differentiate between types of stress,” says Mark. “Every day low-level stresses make things worse, but the significant physical stress of getting into cold water attenuates our stress response as we adapt to it.”

This diminished stress response is about activating the parasympathetic nervous system. Known as the rest and digest system, the parasympathetic nervous system is responsible for slowing your heart rate and increasing intestinal and gland activity.

A key part of this system is the vagus nerve, which connects your brain to organs including your heart and lungs. It’s the tone of this vagus nerve that relates to mental health; if you have a high vagal tone, your parasympathetic nervous system is working and that means that your body can relax faster after stress. One way in which you can stimulate the vagus nerve and increase vagal tone is through cold water adaption. And this has been shown to help a range of mental health and nervous conditions from depression and anxiety to chronic fatigue, tinnitus and Alzheimer’s.

We also have an inflammatory response to threats, including stress and infections. “Inflammation and depression are linked,” says Mark. “Anti-inflammatory drugs like ibuprofen have an effect on depression. But all drugs have side effects. And we know that cold water adaptation reduces levels of inflammation.”

While some therapists suggest cold showers or immersing your face in cold water, it’s becoming clear that these techniques aren’t a patch on outdoor swimming. “Coldwater swimming is a holistic therapy,” says Mark. “Exercise, being in nature, community – the cold water is an additional effect.”

What is Journaling

There is nothing new about journaling, there records of the stoic philosophers keeping journals from Epictetus to Marcus Aurelius. Through history people such as 1. Leonardo da Vinci · 2. Frida Kahlo · 3. Marie Curie · 4. Anne Frank · 5. Mark Twain (Samuel Clemens) · 6. Charles Darwin 7. Albert Einstein have all kept a journal.

Who is journaling for

So who is journaling for? it’s for anyone who can write! It is a form of self-expression that can lift and empower people to understand they’re complex feelings and find humor with it. In the past I have created journals for different things as many of you know or may not I published a gratitude journal and I still keep one, combining the two things together is a great way to start a journal, take five minutes in the evening and write down three things that you give gratitude for that day, it can be as simple or complex as you like, from the simple things such as having clean water, a roof over your head to anything that you are grateful for that day.

Each morning I journal as well, I write down how I want to feel that day, one thing I can do to make that happen, one person who I need to show up for that day, that can be your children, spouse, a friend or work colleague to your boss. I note down that I have done my meditation, drank my water.

The Benefits

How Can We Use Writing to Increase Mental Health?

Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.

Natalie Goldberg

You might be wondering how writing in a journal can have a significant impact on your mental health. After all, it’s just putting some words on a page—how much can that really do for you?

It turns out that this simple practice can do a lot, especially for those struggling with mental illness or striving towards more positive mental health.

Journaling requires the application of the analytical, rational left side of the brain; while your left hemisphere is occupied, your right hemisphere (the creative, touchy-feely side) is given the freedom to wander and play (Grothaus, 2015)! Allowing your creativity to flourish and expand can be cathartic and make a big difference in your daily well-being.

Overall, journaling/expressive writing has been found to:

• Boost your mood/affect;
• Enhance your sense of well-being;
• Reduce symptoms of depression before an important event (like an exam);
• Reduce intrusion and avoidance symptoms post-trauma;
• Improve your working memory (Baikie & Wilhelm, 2005).

In particular, journaling can be especially helpful for those with PTSD or a history of trauma.

Guides on Journaling

A good set of guidelines on effective journaling can be found on the Center for Journal Therapy website. When you journal, remember the simple acronym: WRITE!

• W – What do you want to write about? Think about what is going on in your life, your current thoughts and feelings, what you’re striving towards or trying to avoid right now. Give it a name and put it all on paper.
  
• R – Review or reflect on it. Take a few moments to be still, calm your breath, and focus. A little mindfulness or meditation could help in this step. Try to start sentences with “I” statements like “I feel…”, “I want…”, and, “I think…” Also, try to keep them in the present tense, with sentence stems like “Today…”, “Right now…”, or “In this moment…”.
  
• I – Investigate your thoughts and feelings through your writing. Just keep going! If you feel you have run out of things to write or your mind starts to wander, take a moment to re-focus (another opportunity for mindfulness meditation!), read over what you have just written, and continue on.
  
• T – Time yourself to ensure that you write for at least 5 minutes (or whatever your current goal is). Write down your start time and the projected end time based on your goal at the top of your page. Set a timer or alarm to go off when the time period you have set is up.
  
• E – Exit strategically and with introspection. Read what you have written and take a moment to reflect on it. Sum up your takeaway in one or two sentences, starting with statements like “As I read this, I notice…”, “I’m aware of…”, or “I feel…” If you have any action items or steps you would like to take next, write them down now (Adams, n.d.).

For me, writing is a way of thinking. I write in a journal a lot. I’m a very impatient person, so writing and meditation allow me to slow down and watch my mind; they are containers that keep me in place, hold me still.

Ruth Ozeki

Why is it so beneficial for anxiety?

There’s simply no better way to learn about your thought processes than to write them down.

Barbara Markway,

She notes that to address our problematic thought patterns, we first have to actually know what they are! Journaling is instrumental in helping us identify our negative automatic self-talk and get to the root of our anxiety.

Writing in a journal can positively impact your anxiety through:

1. Calming and clearing your mind;
2. Releasing pent-up feelings and everyday stress;
3. Letting go of negative thoughts;
4. Exploring your experiences with anxiety;
5. Writing about your struggles and your successes;
6. Enhancing your self-awareness and teaching you about your triggers;
7. Tracking your progress as you undergo treatment (Star, 2018).

Through mechanisms like those listed above, journaling has been shown to:

8. Reduce anxiety in patients with multiple sclerosis (Hasanzadeh, Khoshknab, & Norozi, 2012);
9. Reduce physical symptoms, health problems, and anxiety in women (LaClaire, 2008);
10. Help students manage their stress and anxiety and improve their engagement and enhance meaning found in the classroom (Flinchbaugh, Moore, Chang, & May, 2012).

It is yours

Your journal is for you and you alone, and keeping this in mind can make you feel impossibly free to pour your authentic self onto the page. Give a try! All you have to lose is a few minutes of your time, and you already know all you could gain.