Journaling for Mental Clarity – by Rylin Rossano

Living with Postural Orthostatic Tachycardia Syndrome (POTS) and dysautonomia presents unique challenges, including stress and cognitive difficulties. As someone personally navigating this journey, I’ve found journaling to be an invaluable tool—not only to cope with the physical symptoms but also to achieve mental clarity and emotional balance.

Why Journaling Helps with POTS and Dysautonomia:

  1. Reducing Stress to Improve Autonomic Function
    • Expressive writing can alleviate stress, which is crucial for individuals with POTS, as stress can exacerbate symptoms. A study published in Psychosomatic Medicine found that expressive writing led to reductions in blood pressure and heart rate, indicating a decrease in stress levels. Read the study here.
    • As someone with POTS, managing stress is a constant battle. Journaling allows me to process emotions and reflect on stressors, which in turn helps me understand my body’s signals and manage my autonomic function better.
  2. Enhancing Cognitive Function
    • Cognitive challenges, often referred to as “brain fog,” are common in POTS patients. Expressive writing has been associated with improvements in working memory, which can help alleviate cognitive overload. Research published in the Journal of Experimental Psychology demonstrated that individuals engaging in expressive writing showed increased working memory capacity. Learn more about this research.
    • For me, journaling serves to combat the fog that often clouds my thoughts. Writing down my experiences helps me structure my thoughts and boost my cognitive clarity, making it easier to process what’s going on in my mind.
  3. Improving Emotional Well-Being
    • Journaling can also enhance emotional well-being by providing an outlet for processing complex feelings. Dr. James Pennebaker, a leading researcher in this field, has discussed how expressive writing can lead to improvements in mental health by helping individuals process traumatic or stressful events. Explore Dr. Pennebaker’s research.
    • Given the emotional toll chronic illness takes, journaling is my safe space to vent frustrations and celebrate moments of triumph. It allows me to reflect on the progress I’ve made and embrace the resilience I’ve built through the challenges.
 

How to Start Journaling for POTS: To get started with journaling, it’s important to create a foundation that works for you. Here’s how – 

  1. Set the Stage 
    • Find a quiet space where you feel comfortable.
    • Choose a medium that suits you: a notebook, an app, or even voice notes.
    • Set a timer for 5–10 minutes to start.
  2. Use Prompts to get “Unstuck”
    •  When brain fog hits, prompts can guide your thoughts. Some examples include:
      • “What was the most challenging part of today, and how did I handle it?”
      • “What are three small wins I achieved today?”
      • “What symptoms am I noticing, and what might be triggering them?”
  3. Track Your Symptoms
    • Combine journaling with symptom tracking to identify patterns. For example:
      • Note your blood pressure, heart rate, and triggers.
      • Log how certain foods, activities, or stressors impact your day.
  4. Reflect on Gratitude
    • Chronic illness can make it easy to focus on the negatives, but journaling gratitude—big or small—can shift your mindset. Write about moments of joy, supportive people in your life, or things that went well despite challenges.
  5. For Tips on Sustainable Journaling and Journaling Styles to Explore, read my additional blog article found here.

Scientific Evidence Supporting Journaling: Numerous studies highlight the physical and mental benefits of journaling – 

  1. Reduced Inflammation 
    • Expressive writing has been associated with lower markers of inflammation, which may be relevant for those with chronic illnesses like POTS. Read the study.
  2. Improved Sleep 
    • Journaling before bed, particularly reflecting on positive experiences, can improve sleep quality—a struggle for many with dysautonomia. Learn more here.
  3. Cognitive Boosts
    • Writing engages the prefrontal cortex, improving cognitive functions like focus and memory, often impaired in POTS patients. Explore this study.

Final Thoughts: 

Journaling isn’t a cure for POTS, but it has been a vital tool in my journey toward managing the mental and emotional impacts of living with dysautonomia. It gives me a space to process my thoughts and emotions, helping me stay grounded despite the unpredictability. Whether you’re new to journaling or a seasoned writer, I encourage you to start small and stay consistent. Your journal can be a powerful ally in navigating your POTS journey and supporting your mental well-being.

Thank You to Our Guest Blogger:

This article is written by Rylin Rossano, Host and Founder of "Take Care of Your Body by Ry" podcast, and dysautonomia warrior.

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