Write in a Private Journal To Ease Work-Related Stress

Updated on December 18, 2017
SMD2012 profile image

Sally is a business communications coach who gives workshops on how to keep your professional reputation squeaky clean and drama-free.

Everyone experiences some degree of worry at work, no matter how much they love their jobs. Some people are able to let the day's build-up of stress slide off at the end of the day as they head home. Others, unfortunately, end up carrying that stress with them, throwing their work-life balance off. If you are feeling stressed out at work and you don't know how to relax and unwind at the end of the day, have you considered starting a journal?

Can writing in a journal help you cope with on-the-job stress?

Reading endless charts, reports and statistics can be boring and stressful. At the end of the day, journaling about trivial matters, such as silly jokes, doodle drawings and your next dream vacation can help take a load off your mind.
Reading endless charts, reports and statistics can be boring and stressful. At the end of the day, journaling about trivial matters, such as silly jokes, doodle drawings and your next dream vacation can help take a load off your mind.

I believe it can, and that’s why I spend at least 20 minutes a day writing in a journal. Many therapists, psychologists and researchers agree that journaling is a great way to relieve stress at work, at home, or in any area of your life that could use a bit of extra TLC. One of those experts is James W. Pennebaker PhD., an American social psychologist who has studied and written extensively about the positive impact that journaling can have on helping people recover and heal from traumatic life events. In the video below, he discusses the benefits of expressive writing and provides an brief introduction into how to start writing expressively.

A journal is a place to track your creative thoughts, beautiful images, quotes, or other things that inspire you and make you happy is through journaling.

If you have never kept a journal, or think you don't have time to write in a diary every day, here are some good reasons to start journaling:

  • Journaling is good for your mental health.
  • You will become a more thoughtful observer as you start to make notes about the things you like about your surroundings.
  • Writing in a journal at the end of the day can help you debrief and maintain a sense of balance between work related stresses and personal and family related business.
  • Writing in a journal is more expressive than tapping short notes on a PDA or smartphone. You’ll use richer vocabulary to write down your thoughts instead of trying to abbreviate your ideas when you type on a tiny PDA screen.
  • A notebook, when stored away and secured properly, is a safer place than an electronic device for keeping track of your private thoughts. Computer hackers have yet to figure out a way to open a notebook hidden in a locked drawer, flip through the pages and decipher your handwriting.

it would be easier for someone to break into your computer and steal your ideas than it would be for them to break into your home and steal your journal.
it would be easier for someone to break into your computer and steal your ideas than it would be for them to break into your home and steal your journal.

What can you write about in a journal or notebook? Your personal journal is a place to keep all of your positive thoughts and creative ideas that can make your quality of life more enjoyable. Here are some things that would be suitable for a private journal or notebook that you write notes in throughout the day, at the end of the day, or even sporadically if that makes it easier for you to keep a journal:

  • Reactions to personal situations and world events
  • Your meal plan and water intake
  • Notes on any exercise or extra activity that you got in during the day
  • Things that you are grateful for
  • Moments of beauty that you noticed throughout the day
  • Personal goals that you're working towards
  • Inspiring quotes
  • Notable figures that you want to learn more
  • Newspaper articles, magazine clippings or images that you come across and want to save: a pretty cancelled stamp, a funny cartoon
  • Pictures from magazines or photos you love
  • Books that you've always wanted to read
  • A compliment that someone gave you that made you feel special
  • A funny joke that you heard
  • Something witty and wonderful that you said that got a good response from a friend or family member
  • Music you’ve heard that you may want to purchase (or reference in a story)
  • Recipes or meal ideas that you want to try
  • Drawings, doodles, diagrams
  • Fashion and wardrobe ideas
  • Places you'd like to travel to on your next well-deserved vacation from work

Cracking open a blank notebook and jotting down a few goals is a great way to ease into writing in a journal every day. Here are some fabulous resources to help get you started on your journaling journey!

Did you write in a journal as a child or teenager?

See results

© 2017 Sally Hayes


Submit a Comment

  • Ericdierker profile image

    Eric Dierker 

    8 months ago from Spring Valley, CA. U.S.A.

    Fantastic, I come at this from a perhaps more holistic view. My young 7 year old writes in his journal every day. A struggle at first but now a time to have a conversation with his best buddy, himself.

    Right now he likes to share it with me but not mommy. Judging is just not in my lexicon with children. I think it helps him do better in life. He does both the negative and the positive.

    I think that work journal needs to be done totally at home with no work related stuff written on company time, It is not privileged if done on company time.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, toughnickel.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://toughnickel.com/privacy-policy#gdpr

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)