How Can Journaling Boost Your Mood and Mental Health?

mental health journaling

A lot of companies agree that the employees’ physical and mental state is directly connected to an employee’s performance. A lot of companies stand behind their employees’ readiness, due to a number of healthcare services they offer at work. One of the techniques many businesses use nowadays is mental health journaling. As odd as it may sound, journaling is able to clarify your mind, introduce a greater balance, and improve mood, too. When it comes to mental health, some companies offer stress management seminars or establish team activities.

However, there is another great and much simpler way to improve one’s mental health and that is through journaling. Journaling benefits employees in a way that it can help them cope with stress and overall, improve their efficiency at work.

Mood Affects One’s Effectivity and Performance

In every job, it is inevitable that a person would experience all kinds of stress. If you ask employees to identify what their stressors are, the list would go on and on. It is safe to say that there is only not one factor at work that contributes to stress, but a whole plethora. In fact, stress affects one’s overall work performance, including his or her relationship with other co-workers.

Now, let’s put things in a better perspective:

We have a 25-year-old accounting major named Tim. Tim had to do a big assignment, due for submission the following week. He also learned that his promotion depends on his overall output. On top of that new big assignment, Tim had to meet clients and make reports. Tim then found himself concentrating on his paperwork, only to find out that the printer needs fixing. Naturally, this would cost Tim time. During lunch, Tim spilled coffee on himself.

If you were Tim, how would you handle the different scenarios previously mentioned?

You could either take the assignment as a way to prove yourself or continue to live in fear. You can laugh through the scenarios mentioned or be grumpy. Depending on your mental state, anyone will handle each scenario differently. After lunch, Tim can either maintain a positive mindset or give in to stress. If he does the latter, what do you think is going to be his overall performance at work by the end of the day?

How does mental health journaling help you eradicate moodiness and anxiety? 

We’ve all been in a situation where we allow our mood to control us. We have been in arguments we regret and blame solely on our mood. Sometimes, our mood can even affect how we look at our job. According to an APA journal by Fudge and Ilies, an employee’s mood has an influence on his or her job satisfaction and that it can even spill over outside the workplace.  

In another article by Michael Grothaus from Fast Company, the negative effect has an impact on a person’s productivity and creativity, despite having the willingness and determination to complete a task.

Studies like these prove that there is a correlation between work performance and one’s mental health and mood. Thus, it is of great importance that we should protect our mental health if we strive for success in the workplace. Mental health journaling can be a great way to track our mood at work and see objectively see how it has affected our performance at work. There are a lot of mental health journaling techniques which can benefit all cases of problems that different employees deal with. There are benefits of journaling for depression, anxiety, and other mental problems. Journaling to reduce stress can affect how we work and can allow us to seek other coping solutions.

How to Create a Mood Journal

To conquer mentally draining situations at work, having your own journal is one key solution.  It’s helpful to keep track of how often your mood changes and increase self-awareness. Once we are more self-aware, we obtain control of how we cope in different situations at work.

To create a mental health journaling plan is very simple and easy. The pages of your mood journal are composed of tables. You can just manually make one with a pencil and ruler or use MS Excel.  

When you are making your tables, make sure to have enough space to fill in important information. This information is according to psychotherapist Richard O’Connor, PhD., who has helped people recover from depression through a mood journal.

  1. Time and date
  2. Your current mood
  3. External environment
  4. Your internal thoughts
  5. The proper reaction to your current situation
  6. Rate yourself from 1-10 on how your current mood is similar to how you should react in your situation.
Conclusion

As working professionals, we do our best to cope with deadlines and do well in projects we manage daily. To maintain great performance at work, it is crucial that we have a positive and healthy mental space.

However, employees are oftentimes mentally tired, due to busy workloads, shifting schedules, and other reasons. By taking the time to do mental health journaling daily, you’ll deal with stress at work more easily. With that, you will enhance your work skills even further, and, of course, in a stress-free manner. 

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