Goldspot Pens
How to Journal for Mental Health
It's time we start thinking about our mental well-being on the same level as our physical health. After all, the mind and body are connected. Just because trauma, anxiety, and depression aren't visually obvious, doesn't mean they're any less important than a broken arm or the flu. In this video, Tom shares the benefits of journaling for mental health with tips on how to start writing one.
(0:00) Intro
(0:59) Benefits for mental health
(1:39) Identify as a writer
(2:24) Prioritize writing
(3:45) Topics to write about
(5:42) Writing prompts
Links for benefits of writing for mental health –
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
https://intermountainhealthcare.org/blogs/topics/live-well/2018/07/5-powerful-health-benefits-of-journaling/
https://www.scientificamerican.com/article/writing-can-help-injuries-heal-faster/
https://www.fastcompany.com/3041487/8-tips-to-more-effective-journaling-for-health
https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F
https://www.nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month
Advantages of long-hand notetaking- https://journals.sagepub.com/doi/10.1177/0956797614524581
Recommended Reading:
Expressive Writing: Words that Heal by Dr. James Pennebaker, Ph.D.
The Right to Write by Julia Cameron
Bird by Bird by Anne Lamott
The Seven Habits of Highly Effective People by Stephen R. Covey
Because people will inevitably ask what items Tom was using in this video, here they are:
Kaweco Sport Iridescent Pearl fountain pen, broad nib – https://goldspot.com/products/kaweco-collectiors-sport-fountain-pen-in-iridescent-pearl
Pelikan Edelstein Apatite Ink – https://goldspot.com/products/pelikan-edelstein-bottled-50ml-ink-in-apatite-2022-ink-of-the-year
Endless Recorder Notebook with Regalia paper – https://goldspot.com/products/endless-recorder-a5-notebook-in-mountain-snow-with-the-80gsm-regalia-paper-dotted
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it's time we start thinking about our mental well-being on the same level as our physical health after all mind and body are connected just because trauma anxiety and depression aren't visually obvious doesn't mean that they're any less important than a broken arm or the flu in this video i share the benefits of journaling from mental health with tips on how to start writing one [Music] with maybe mental health awareness month and may 19th being national notebook day i thought what better opportunity to put empty notebooks to good use now i'm no therapist nor do i pretend to be one on tv i'm just someone who loves writing and works for a pen company and rather than sell you pens and notebooks in this video i want to sell you on the habit of writing to improve mental well-being first let's talk about the benefits obviously any excuse to use your pens more is great using them to improve mental health even better studies prove that daily journal writing can reduce stress and anxiety help cope with trauma and major life changes sharpen memory improve sleep and the immune system strengthen confidence and sense of self if you'd like to read more about how expressive writing benefits your mental health i included links to various articles and studies in the description below while you could journal digitally using apps and text-to-speech writing by hand reinforces several benefits like improving memory cultivating calm and deepening focus now i know exactly what you're saying but tom i'm not a writer news flash my friends the moment that you write something you're a writer i used to hate running and had no stamina no desire for it i was not a runner the day that i walked out the door and jogged down the block i was exhausted but i took the first step to become a runner ten years two half marathons and one full marathon later i still enjoy running purely for the physical and mental benefits the same practice applies here in building a consistent habit permit yourself to identify as a writer you may never get published but that's not the point the desired outcome is building the routine it's a private victory that benefits your well-being so before we put pen to paper we found the strong reasons why you should journal for mental health then we adopted the identity of a writer who can express themselves on paper the next step is to make it a priority on your schedule as with physical exercise to see the mental benefits of journal writing one needs to invest time regularly our schedules are busy as a father of two young kids i get it making time often means sacrificing something else you may feel is enjoyable or important but what is more important than your health and well-being even if you are responsible for the care of others you cannot give them the best of your ability if you are struggling with your issues you are doing a disservice to all of those who depend on you by not investing in your well-being with this in mind find 10 minutes to disconnect from the outside and connect with yourself just like we discussed in the stream of consciousness writing video create some space where you can be alone and hear your thoughts wake up 10 minutes earlier or go to bed 10 minutes later put the phone on do not disturb and establish boundaries with family friends and co-workers this is your time to build consistency and see the benefits of this routine schedule these 10-minute sessions at least five times in the next week if you could do it daily great if you miss a day forgive yourself and do it the next day now that you have the blank page or screen before you it might be difficult to open up here are some ideas to help get the pen moving write about topics that create a strong emotional response certain thoughts seem to have a charged energy write them down and ask why do i have such strong feelings about this how does it make me feel what would i have to change in order to feel differently you can collect lists of things that concern you don't worry about how insignificant the item may be if it crosses your mind write it down and weigh its importance then circle the items that you have the ability to change this will help your mind focus on matters that are within your sphere of influence use your imagination to solve problems by writing what if scenarios so much anxiety comes from the fear of the unknown take a problem and imagine all the possible outcomes this will prepare you mentally for the best case worst case scenarios and everything in between journaling can also be a home to track habits like physical exercise gratitude nutrition sleep and media consumption having a log of these habits is helpful to evaluate their effects on your well-being habit tracking can be as simple as marking a calendar although there are plenty of examples that you could find of bullet journal habit trackers online to find what works for you part of being open and honest with ourselves is recognizing what swiss psychologist carl young describes as the shadow self this part of our personality consists of traits that are disapproved by society expressing your whole self in a journal will lead to a greater understanding of your mind particularly the suppressed unconscious parts to shine a light on these areas in our mind identify thoughts and situations that make you feel uncomfortable probe your mind with a sense of curiosity to learn more about yourself while withholding judgment your journal is a judgment-free zone some folks may need a direct question to answer so they could start writing prompts can be a helpful icebreaker here are a few you can use what is your greatest worry when do you tend to feel most overwhelmed or stressed write five things you are grateful for who are the people that help you be your best self if you had all of your basic needs covered what would you do with your life when have you felt the happiest and most fulfilled use these prompts to springboard into deeper introspection and a fuller understanding of who you are if you need help with a serious mental illness or aren't sure about whether you need professional help please see a doctor or a licensed therapist the whole spirit of mental awareness month is to prioritize the wellness of our minds journal writing can be an effective tool and i hope that you'll apply the tips in this video to live life to its fullest please leave us a like if this video got your pen moving today find more tips on how to write your stream of consciousness in this video here to improve your handwriting see 10 ways to make practice fun in this video here subscribe to the gold spot pens channel for more helpful writing tips right over there thank you for watching and stay thank you my friends take care
#Journal #Mental #Health
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2025?
Training your writing trains your brain. What you white is not that important.
I really needed this. Thank you
Love the ink color.
I think what you said will help relieve me of some of the things that have stopped me from relieving myself – esp. when you said …find 10 min. and because I will enjoy writing what I want and like…. will result in spending more time expressing myself. Thanks
Loved this video! I have been a journal error since I was fifteen years old. I read advice about journaling as I am interested in learning as much as I can about the different processes and attitudes people who journal have developed over time. This video was enlightening and well grounded. Thank you for your insights.
Just listening to Tom's review of pens and suggestions on how to use them, along with the tips on journaling are de-stressing.
Going through a very ugly period of anxiety and depression because of the big need to sell my apartment. I'm not seeing good results so this makes me sad. How do I start journaling with this negative thoughts constantly going inside my mind.
ILOVE your larger-than-life Pelikan!
This video is exactly what I needed thank you 🙏 from Australia 🇦🇺
Thank you
I dont want to journal anymore. it actually makes me say things not real to myself. this probably would work for someone who has it all together. but venting is actually harmful for you. say no to journal but pray instead. or meditate. whichever sounds best. journal can harm you. if you want a controlled mind dont vent on your journal. do something else instead. go on a walk. think about nature.
So glad I came across this video, thank you for posting it. This is just what I needed to kickstart my writing career and get some much-needed healing in the process.
Well put and quite complete. Great work
Thank you so much for sharing this. Love your handwriting 🤩
Thank you so much this was well thought out and well received
Great video thank you😊
This week I’ve become a writer! 😊
Thank you! 💚
I’m finding writing helps a lot, thanks 😊
you got my pen moving!👏
I'm using paper mate Inkjoy 1.0 (color 8 pack) and a Sharpie S Gel 0.7 (couldn't find a 1.0) and i just found an old Evernote Moleskins notebook to journal in.
Fantastic Video!!!!!!!!
⭐⭐⭐⭐⭐
Having a nice pen, encourages me to write more.
There's this big risk someone will read your mind if they get their hands on your handwritten stuffs. I'll never be able to write anything on paper because of that.
You have nailed it on the importance of journal writing.✍️
This is such a wonderful public service. Rarely seen fountain pen review channels actually talking about writing activity itself. Much appreciated!
Personally I found keeping a gratitude journal is really beneficial for the state of mind, especially when going through difficulties or challenges in life. And writing with fountain pens helps to calm down my monkey mind.
Thanks for the great video Tom! I appreciate the acknowledgment of mental health being a priority 🤍🤍🤍 and happy notebook day as well!
It's kind of annoying we have to worry about things like this, and people who are supposed to police the internet for crazy manifestos like the shooter in buffalo posted.
I actually learned how to journal from Tom! I use my journaling skills to keep track of my fish keeping hobby and maintenance. And fish keeping is good for my mental health. And my journaling skills help keep my fish alive. So in essence, Tom helped me keep my fish alive, and in turn, helped me stay sane! Thanks Tom!!
Thank you for including the pen, ink, notebook used in this video. Because yes, I was curious! 🙂
u shld be invited to ted talks! u talk so well 🤣
Thank you, Tom, for an inspired post with valuable suggestions. Obviously, combined with diet, exercise and conversation, this is excellent, sensible and well reasoned advice.
I discovered the pleasure of expression in putting pencil to paper, as many do, as a small child and still find the activity immensely rewarding. The writing instrument and the paper have become far more sophisticated but the activity remains essentially the same, be it called journaling, organisation, bullet point listing, poetry, sketching, a scrapbook, or whatever.
I have fairy terrible handwriting but I still enjoy the physical act of marshalling thoughts, rather than using a keyboard, as here.
As pen and stationery lovers, we often exhibit marked fetishist behaviour and can obsess over style and finish, but from the most modest "dime store" pad to the most expensive leather journal, and the most humble, disposable roller ball to the most luxurious Montblanc, we are all equal in our passion.
Thank you for sharing! I love all this information!
Great stuff! Even just a daily gratitude log is helpful for me.
Great advice. Having been in the art/sculpture world all my life, I can honestly say that at times there is nothing more intimidating than the blank page. Actually you are just drawing from what’s in your mind and storing it in paper.
Thanks for providing the links to the articles!