You know that feeling when your mind is a tangled ball of string. Thoughts looping, worries spiraling, and the many knots that remind you of all the to-dos there are. What if you could unravel all of that with a pen and paper? Journaling isn’t just a trendy self-care tool. It’s actually neuroscience in action. In this post, I want to share with you how jotting down your thoughts boosts dopamine, calms your nervous system, and even changes the structure of your mind.
A Bridge Between Conscious and Unconscious
Journaling is more than just writing down a bunch of words. When you journal, you create symbols. The words you note down, the doodles you make on the page, even sentences you cross out, are reflections of your inner world. Carl Jung believed that symbols are the bridge between the conscious and unconscious mind. Journaling can help you to decode these hidden patterns. For example, writing “I’m feeling overwhelmed” might reveal a much deeper need for rest and relaxation or for creating boundaries. These symbols act as clues that guide you to insights that logic on its own can’t get close to.
Boosting Dopamine and Rewiring the Brain
If you’ve ever journaled before, you might have finished it and had that impression of feeling lighter. That’s because writing about thoughts and emotions creates a dopamine rush. It’s the same “aha!” chemical that rewards you for solving a puzzle. I like to think of your brain saying, “Great job, we’re making sense of this.” Plus, reflecting on positive experiences also boosts serotonin, which is a mood-stabilizing neurotransmitter.
Every time you journal, you are using neuroplasticity because your mind has the natural ability to rewire itself. The more you practice self-awareness, the stronger those new neural pathways become, and then, over time, those pathways become more like main highways inside your mind.
Journaling has a calming effect on your nervous system, too. It’s a real signal to your mind and body that you are safe and that you are able to process any stress or tension. Studies have shown that journaling lowers cortisol levels and moves you from sympathetic functioning (stress mode) to parasympathetic functioning (peace mode).
Simple, Honest, and Insightful
So, the next time you feel stressed out, grab a pen and paper, sit for 5 minutes, and write about the physical sensations you feel in your body, any emotions you are experiencing, and the thoughts that appear in your mind. By doing this, you interrupt the stress pattern and give your mind and body permission to reset.
By the way, journaling doesn’t need to be a literary masterpiece. Use the principle of keeping it simple. Bullet points or short sentences work well. Scribbles, doodles, and emojis are good, too.
You might ask yourself questions like, “What emotion am I trying to avoid?” or “What did I feel right before I poured that drink?” Those curiosity-driven questions will help you uncover thoughts, emotions, and patterns held at the unconscious level.
The Unconscious Moderation app includes neuroscience-based journaling prompts. Answering our prompts will help you build dopamine-driven momentum without the pressure of a totally blank page.
Journaling is a fantastic way to make friends with your mind and the tangle of thoughts and emotions. It’s a great way to not just get things off your chest but also to upgrade your mind, calm your nervous system, and gain insight into the landscape of your inner world.
I like what Carl Jung said. He said, “Who looks outside dreams, who looks inside awakens.” So, get started today with some journaling. Grab a pen and paper or open your notes app on your phone, because your mind and your future self will thank you for it.