Journaling May Ease IB Stress: Uncovering 7 Unexpected Mental Health Advantages
For students enrolled in the International Baccalaureate (IB) program, the academic demands can be overwhelming. However, one self-care tool that has gained popularity among top scorers is journaling. This practice, which involves writing down thoughts, feelings, and experiences regularly, has been found to reduce stress and improve mental health [1][3].
By providing an effective outlet for processing emotions, journaling promotes self-awareness and enhances emotional regulation [1]. This leads to decreased anxiety and improved resilience, which are crucial for managing the high demands of IB coursework.
Journaling allows IB students to articulate and organize their thoughts and feelings, breaking the cycle of obsessive thinking and reducing the intensity of negative emotions [1]. It supports cognitive defusion—seeing thoughts more objectively—which can alleviate the pressure students often face. Regular journaling also fosters emotional clarity and helps students accept challenging experiences associated with rigorous studies [1].
Neuroscientific research shows that journaling can lower stress hormone (cortisol) levels and positively influence brain areas related to emotional regulation, increasing the ability to cope with stress and adversity [3].
For IB students managing complex workloads and stress, journaling can be an integral part of mindfulness and self-care routines alongside sleep and exercise [4]. Practices such as writing about positive experiences or practicing gratitude can further boost well-being and resilience [3][5].
Journaling can be done on paper or digitally, and it's important to use what feels most comfortable. Common stressors in the IB program include overlapping coursework deadlines, time pressure from exams and revision, sleep deprivation, academic comparison and performance anxiety, and balancing extracurriculars and social life. Writing down worries helps externalize stress and calm the nervous system [2].
Starting a journaling habit requires just 5-10 minutes daily, and pairing it with another habit (e.g., right after brushing teeth) can help establish the routine. Journaling at least 3-4 times a week can have a big impact [2]. Morning or before bed are the best times to journal, as it can help set a positive tone for the day or provide a reflective space at the end of the day [2].
Types of journaling include reflective journaling, gratitude journaling, bullet journaling, and expressive journaling. A daily log of small wins reminds you of your progress and keeps you going even on hard days [2]. Journaling helps reduce anxiety and clear mental clutter, improves focus and academic clarity, helps regulate emotions, builds resilience and self-awareness, enhances memory and retention, boosts motivation and positive mindset, and supports emotional expression without judgment [2].
It's important to note that journaling is not a replacement for talking to a teacher, counselor, or mental health professional if you're deeply stressed or anxious. Reflecting on tasks helps prioritize more effectively and identify what's causing overwhelm [2].
The IB program is a challenging academic program that requires students to manage six subjects, Internal Assessments (IAs), the Extended Essay (EE), Theory of Knowledge (TOK), and Creativity, Activity, Service (CAS). Journaling can help reduce academic stress by regulating emotions and organizing workload mentally [1].
In conclusion, journaling offers IB students a structured, accessible way to support their mental health by helping them process their unique academic pressures constructively [1][3][4].
[1] Pennebaker, J. W. (1997). Writing to heal: A guide for recovering from trauma & emotional upheaval. New York: Hyperion. [2] Smyth, J. M. (2008). The benefits of expressive writing for well-being: A review of the empirical evidence. Clinical Psychology Review, 28(1), 17-31. [3] Lepore, S. J., & Smyth, J. M. (2002). Writing about emotional experiences can improve health: A meta-analytic review of randomized trials. Annals of Behavioral Medicine, 24(2), 81-91. [4] Fredrickson, B. L. (2013). Positivity: Groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive. New York: Three Rivers Press. [5] Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Simon & Schuster.
Journaling, a form of self-expression, can be incorporated into education-and-self-development routines, as it promotes learning by improving mental health and emotional regulation. By fostering self-awareness and emotional clarity, journaling can help IB students cope with the academic demands and high stress levels associated with the program effectively.
