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A Science-Supported Journaling Protocol to Improve Mental & Physical Health
Huberman Lab
The Effects of Journaling on Emotional Expression and Distress Levels
Journaling about distressing experiences can evoke a range of emotions. Research shows that there are two distinct groups of journalers: low expressers and high expressers. These groups are not related to introversion or extroversion. Low expressers use less descriptive language and show less emotional response during the writing process, while high expressers use more negative language and exhibit higher levels of distress. Physiological measures also reflect these differences, with high expressers experiencing increased cortisol, skin conductance changes, heart rate, and blood pressure. Overall, low expressers seem to remain relatively calm, while high expressers show more signs of distress.
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