There is something so simple, yet so empowering about being able to express your feelings through writing. Journaling is one of the oldest forms of expression and therapy for the mind and soul. It has also been scientifically proven to improve your physical and mental well-being, strengthen your immune system, combat the negative effects of stress and diminish feelings of anxiety and depression.

However, sometimes journaling can be difficult for those who are very concealed with their feelings and emotions. Challenge yourself and exercise your soul and mind by committing to one journal entry each week. Stray away from prepping for your journal entry—unless you have to—as journaling is about relieving, or expressing yourself in full. Think of your journal as a friend to share your full spectrum of emotions. Someone who won’t judge or give their opinion, some who will simply listen.

The best part about a journal is looking back at your writing. You may laugh at how silly you were to be angry over such a simple thing, or maybe you will rejoice all over again at the remind of something happy. Either way, you will learn more from yourself, and more about yourself through the power of journaling.