The Paper Pulse: How Journaling Benefits Your Mind and Body
By Mae — Herbalist. Healer. Your grandmother's remedies, backed by a nurse's knowledge. ·
The Silent Diagnostic
After twenty-five years at OHSU, I learned that a patient’s chart tells you a lot, but it rarely tells you the whole story. We clinicians look at blood pressure, white cell counts, and heart rates—the physical markers of the body’s state. But in my herbal practice, I’ve realized that the most important diagnostic tool isn’t a stethoscope. It’s the pen.
I see many of you coming into my workshops feeling 'stuck.' You feel heavy, your digestion is off, or your sleep is fragmented, and you can’t quite put your finger on why. When I suggest keeping a journal, I often get the same look I used to get when I’d recommend a change in diet to a patient: a mix of skepticism and ‘where do I find the time?’ But believe me, if you can find five minutes for tea, you can find five minutes for the page. Journaling isn’t just ‘dear diary’—it is a systematic way to observe your own internal ecosystem.
The Physiology of Putting Pen to Paper
From a Western medical perspective, writing is an incredible intervention for the nervous system. When we are caught in a cycle of rumination, our amygdala—the brain’s alarm system—stays stuck in the ‘on’ position. This keeps our cortisol levels elevated, which, as any nurse will tell you, is the enemy of healing.
When you write things down, you are essentially offloading data. You are moving information from the ‘processing’ center of your brain to an external storage device. It gives your prefrontal cortex a chance to analyze the information objectively. In Traditional Chinese Medicine (TCM), we talk about stagnant Qi. When emotions go unexpressed, they act like a dam in a river, causing pressure and obstruction. Journaling is the act of opening the sluice gates. It allows your energy to flow again.
My Prescription for a Reflective Practice
I’m not a fan of rigid rules, but I am a fan of intentionality. If you want to see actual physiological and psychological benefits, don’t just scribble aimlessly. Try these three methods I use in my own life:
1. The 'Drain the Vessel' Morning Pages
Before you look at your phone or start your emails, spend five minutes writing down whatever is in your head. If it’s a shopping list, fine. If it’s anger at a friend, even better. The goal here isn’t ‘good’ writing; the goal is clearing the clutter so your Qi isn’t tangled up in yesterday’s debris before you even start your day.
2. The Symptom-Emotion Correlation Log
This is the ‘nurse’ part of me coming out. If you’re struggling with physical ailments—maybe it’s tension headaches or a flare-up of eczema—track them alongside your emotional state for two weeks. Note the time of day, what you ate, and one thing that stressed you out. You might be surprised to find that your ‘random’ physical symptoms follow a pattern. Knowledge is power; once you see the pattern, you can treat the root cause, not just the symptom.
3. The Gratitude Anchor
In the evenings, after my tai chi practice, I write down one thing that felt ‘grounding.’ Not just something I’m thankful for, but something that actually anchored me to the earth. Maybe it was the way the light hit the ferns in the backyard, or a specific patient interaction that felt meaningful. This shifts your brain’s focus from the ‘threats’ of the day to the ‘resources’ of the day.
Beyond the Page
I have a leather-bound notebook that I’ve kept for years. It’s a mess of ink blots, pressed flowers, and scribbled herbal formulas, but it’s one of my most prized possessions. It reminds me that I am a human in process.
Don’t feel pressured to have beautiful handwriting or profound, poetic thoughts. That’s just ego. The benefits of journaling come from the act of witnessing yourself. When you write, you become both the patient and the healer. You start to see your life as a series of events rather than a series of traps.
Start small. Buy a notebook that feels good in your hands—there’s something to be said for the tactile experience of paper versus a screen—and leave it right next to your tea kettle. Let it be a part of your daily ritual, as essential as brushing your teeth or taking your vitamins.
How are you feeling today? Are your thoughts feeling a bit stagnant, or are they flowing? I’d love to hear how you’re finding your rhythm this August. Leave a comment below or drop by the shop—I’ve always got a fresh pot of oolong brewing and a listening ear.