Writing helps you capture your thoughts and see them from another perspective./ Photo: Bridget Jones’s Diary.
mental health
By journaling about the good things that happen to us every day, our small accomplishments can lead us to calm our anxiety levels and develop a more positive mindset.
By Maria Corisco
January 7, 2024 / 09:00
It’s easy as a teenager to confide your hopes, sadness and expectations in a diary. That intimate record into which you pour out everything that happens to you is often abandoned as you grow older. Also Keep a diary -whether on paper or digital-, or better known as journaling, can provide many benefits regardless of your age. And even more if you propose it as Exercise for wellness.
There is a concept in positive psychology, “Positive Affect Diary”, which refers to a practice in which a person regularly records positive thoughts, experiences, and feelings in a diary or notebook. This is not the time to write down frustrations, desires or frustrations, but Focus on what went well each day And cultivate an optimistic mindset.
It has been observed that people who suffer from anxiety or depression can benefit emotionally and psychologically by incorporating this activity into their daily routine. This was found in a study in which this practice was prescribed to patients with anxiety and its effect was measured. Among the findings, it was observed that it is “a well-accepted intervention that can effectively reduce some aspects of psychological distress and improve aspects of well-being in patients with mild to moderate anxiety.”
The authors also note that this type of diary is potentially “A more pleasant and uplifting treatment Compared to traditional expressive writing interventions, which focus on writing about deeply painful and traumatic past experiences.”
What can you write?
A positive affect diary typically includes:
- Happy Moments: Record everyday experiences that brought joy or happiness.
- Thank you: Write down the things you are grateful for.
- Achievements: Keep track of personal or professional achievements, no matter how small.
- Praise: Record compliments or compliments received from others.
- Goals Achieved: Write down goals or milestones achieved, which can help reinforce a sense of accomplishment.
Experts have found that practicing positive affect journaling can have many benefits, such as improving mood, reducing stress, increasing self-esteem, and encouraging a more positive outlook on life. By focusing on the positive, It tries to divert attention from worries and stress towards more pleasant and constructive aspects.
At the end of the day, write down three good things
In the same line, Martin SeligmanKnown for his contributions to positive psychology, designed an exercise called Three good things or three good thingsWhich suggests that, at the end of each day, one writes Explain three good things that happened during the day and why they happened. The goal is to develop a more positive attitude and train the mind to recognize and appreciate the positive aspects of life.
The three good things exercise is simple, but effective. You can do it like this:
- Reflect at the end of the day: Before you go to bed, take a moment to reflect on your day.
- Identify three positives: Think of three good or positive things that happened during the day. It can be situations, events, social interactions, personal achievements or anything that you find positive and that makes you feel good.
- Write them in a journal: Write these three positive things in a diary or notebook. Writing them down is important, as the act of writing them down reinforces the experience and facilitates subsequent reflection.
- Details Why: Next to each positive thing, include a short explanation of why you think it happened or why it was meaningful to you. This helps you dig deeper into the reasons behind positivity.
Its regular practice shows positive effects on emotional well-being, reduces depression levels and increases life satisfaction.
Seligman mentions that repeating this exercise can have a positive effect on long-term emotional well-being. By focusing on the positive and expressing gratitude, people can develop a more optimistic outlook and improve their quality of life.
