Sophia Bruno, a third-year student in the College of Pharmacy, contributed the following article as one of the educational initiatives sponsored by the NEOMED’s Student Wellness Committee as part of their peer-support series on the eight dimensions of wellness. The eight dimensions that this student and staff committee supports include: emotional, environmental, financial, intellectual, occupational, physical, social and spiritual wellness. The concept of eight dimensions of wellness comes from the Substance Abuse and Mental Health Services Administration (SAMHSA), a U.S. government agency.
“Dear Diary,
“I’m sorry I stopped writing and telling you all of my deepest, darkest secrets. I did know there were so many benefits of writing out my thoughts...”
It may seem silly and childish, but there really are a lot of benefits to writing in a journal, even as an adult. Although it may look a little different than a “Dear Diary” entry, it can be just as cathartic. According to a report from the University of Rochester, journaling can help individuals manage stress, reduce anxiety and cope with depression. As busy graduate students, we might not have enough time to devote to our mental health, but it can really have a big impact on every aspect of our lives. Wouldn’t it be nice to have something that only takes a few minutes that can greatly benefit our mental health?
After you go out and buy that cute little journal, here are some tips for writing your first few entries. (If you want a cheaper option, try the notes app on your phone or download one of the many free apps.)
- Write about the things you're grateful for, in general or specifics from that day
- List things that you're proud of or things that you want to work on
- Draw a picture to represent the day, or your mood, or whatever feels right
- Write out all your frustrations and then rip out the page and tear it up or set it on fire (safely, of course!)
As you can see there are lots of different options, and really, there is no limit to what you can write about. This is your outlet to be creative, get your emotions out or reflect. There is no pressure, and no one is going to judge you for what you write, so it really is a low-stakes way to relieve stress.
Even if you're not comfortable writing things down on a page, or in an app, there are other ways to be expressive and manage that stress and anxiety. Find some pictures on the internet or make a new Pinterest board. Not only is this a fun way to connect with yourself and reflect, but it is also a fun way to take a break in between studying.
Really the options are endless when it comes to journaling, and there are a lot of good resources out there if you need ideas. Consider giving it a try when the stress of school is getting too overwhelming, or you need to take a study break.
And remember, have fun with it and be yourself!