Research has proven that journaling about stressful events strengthens the immune system. 
The benefits of journaling include a noticeable stress reduction, a boost in working memory, it helps achieve goals and improves overall well-being. Research has even shown that writing expressively reduces activity in the amygdala, the part of the brain responsible of the intensity of emotions. 
Journaling is very effective in helping heal grief and trauma. 
The self growth journal is divided into chapters. Each one supports a different aspect of self development. 
The first part is focused on prompts that work on increasing self awareness and knowledge. Awareness is always the first step to heal. 
The second part works on developing gratitude. Gratitude journaling is a technique that involves writing down things that you grateful for every day. Regularly practicing gratitude can help ease symptoms of anxiety and depression.  Many research have proved that practicing gratitude has long term effects on the brain. Over time, practicing gratitude can actually change the structure of the brain, making us more disposed to appreciate the positive aspects of life. When we express gratitude our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for making us happier. So by consciously practicing gratitude everyday, we can help these neural pathways to strengthen themselves in the brain. 
The third part of the journal works on developing mindfulness. 
Mindfulness is the ability to be fully present. Not in the past and not in the future. It’s a busy world. And sometimes if we do not intentionally focus on the present moment. We will find ourselves either thinking of the past or worrying about the future. Mindfulness practices have proved outstanding results in the treatment of a number of problems, including: depression, substance abuse, eating disorders, anxiety disorders and obsessive-compulsive disorder. It has a positive impact on mental health. By spending time practicing mindfulness we create a calm haven to restore equilibrium to our mental functioning, making us more resilient. 
The fourth and last part of the journal, works on examining our thought patterns to detect the source of our suffering and to help us develop healthier patterns of thinking. 
Our emotions affects our thoughts vice versa. As a matter of fact, our thoughts create our reality. So as the previous chapters worked on increasing self awareness and creating more positive emotions. This part, If full of scientifically proven exercises that helps us restructure our thoughts to create a more positive reality. These are life changing exercises that can help us break out of negative thoughts and attitudes that might have caused us suffering for years. 
Journaling is the most effective self-care practice that can improve our quality of life. Journaling daily from 5 to 10 minutes in the morning or in the evening results in creating a more positive attitude to life and helps release the emotions that might have caused emotional blockage over time.

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