How Journaling Can Improve Your Gut Health

If you could change your mood, perspective or sense of overwhelm in five minutes, would you do it?

Journaling has that power.

I know that from the research, and from my own personal experience.

Journaling is my go-to whenever I need to feel calmer, less anxious and more focused.

What is journaling and how does it help your gut health and mental wellbeing?
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Journaling is the process of writing down your thoughts, feelings and emotions in response to a prompt or free flow.

It is a way to clear your mind, let go of stuff that may be driving anxious feeling, and bring perspective. It helps you recognise what is taking an emotional toll on you, (and your digestion!).​

This is important because our emotions directly influence how our gut reacts. It's called the gut-brain connection. (Read more about that here). 

By recording your experiences, or mental state on a particular day, you might begin to understand what aspects of your life affect your digestive symptoms too and be able to make changes accordingly. 💚

​Most of us know deep down that making space for self care practices would have a really positive impact on our IBS and digestion. But not everyone feels ready for techniques such as mindfulness or meditation right away and writing (or journaling) is something we all have access to. 

Journaling sessions have had such a profound impact on my mental wellness  I have included journaling sessions in my group programme, Ease your Gut Beat the Bloat. 

Journaling feels doable for most people and can be done from anywhere. It's a wonderful form of mindfulness without having to sit cross legged or chant, (although these are all brilliant self care steps too!). 

What do you write when journaling?

Journaling is an opportunity to get something out of your head and feel better. You won’t always know in advance what it is.

Sometimes it is something you’ve been pondering... sometimes it’s totally random. There is no right or wrong. Write whatever comes into your head (freeflow) or write in response to a prompt.

I'll pop a few suggestions below to help you get started. 👇​

Journaling prompts for wellbeing

To help you get started with journaling, simply choose one prompt from the list below daily and write in response to it. Don't worry if you go off on a tangent, just keep writing and see where it leads you.

Once you're done, simply put your journal away (you don't have to read it back). Alternatively, reread it, underline any emotions that came up and reflect on what that means for you.

Journal prompts, choose one per day:

• What can you feel in your body?
• What would you like to let go of?
• What's been great about your week?
• What do you want to change?
• What if it didn't happen?
• If my body could talk, what would it say?
• What is your intention for today?
• What are three things you are grateful for today? (​You can be grateful for specific people or pets in your life, or even something seemingly as simple as having food in the fridge or fresh water to drink).

It can be easy to get caught up in all the negative aspects of having a digestive or bladder health issue, but keeping a journal can help shift your focus to all the good in your life.

What are the health benefits of journaling?

• Reduced anxiety 
• Improvements in mood
• It's a form of self care
• Allows you to process your emotions and make sense of it
• It’s the most cost-effective therapy I’ve found
• An understanding of what aspects of your life may be affecting your digestive symptoms so you can gradually make changes accordingly.

Tips for getting started with journaling

• Don't judge what you write ✍️
• Don’t worry if you are spelling correctly or it’s neat just let it out
• Be open to it all
• The pages aren't intended for anyone else but you 💚 
• Some days it feels harder than others (that's normal)
• If you’re feeling stuck, write "I am feeling stuck"
• If you feel emotional take a break. Sit, reflect and simply look out the window. 

When is the best time to journal?

Write for five minutes, ten minutes or a half hour. The goal is to write something, most days, ideally at the same time each day so you form a new healthy habit. Get yourself a gorgeous journal that inspires you to take action. Having a beautiful journal will inspire you to use it frequently 😄

My routine is 30 minutes of journaling every weekday morning. That's what works for me. ​There is no right or wrong. Once you get a feel for journaling, you’ll have the courage to do it yourself daily and grow with it.  

So what self care steps are you currently taking to help reduce the impact of stress on your gut? I'd love to know so leave a comment below and let me know what's working for you right now?

If you’re seriously interested in restoring your digestion for good, and boosting your energy check out my free guide: Five Tips to Beat the Bloat (while eating foods you love!).