If we write down our thoughts and feelings, we can understand them more clearly, thus gaining control over our emotions and improving our wellbeing. For many, journaling has been proven to help with self-confidence, inspiration, memory, and communication; it can even reduce the effects of anxiety, stress, and PTSD.

Social psychologist James Pennebaker says that "Writing helps us focus and organise the experience" - meaning that if we experience something negative or stressful, writing down how we feel about a situation can help us better connect with our thoughts to determine whether they are true or false.

It's important to note that everyone thinks and organises their thoughts differently, so there is no one size fits all. For some, writing in a stream of consciousness may feel therapeutic, whereas, for others, it would be beneficial to create bullet-pointed lists – some may even prefer to doodle! Take time to find the technique that works for you.

A common misconception is that a journal must look a certain way, but the reality is there are a number of different ways to create a journal. A journal can be physically written in paragraphs with a pretty notebook and posh pen, but this is not a must. You could also make a folder on your laptop or notes on your phone of thoughts that come to you through the day, and a collection of voice notes to yourself would be perfectly valid. Who's to say an album of photos is not considered a journal? As long as you are taking stock of your thoughts and feelings in a tangible way to reflect upon, you are journaling.

If you are someone who is tempted to give journaling a go but doesn't know where to start, here are some simple but effective techniques to try:

• Write down three things you are grateful for
• Write down your personal or career goals
• Describe yourself
• What can you do today to make you feel great?
• Diarise your day

Or challenge yourself to write whatever comes to your mind, use a journal to process your feelings, or work on your self-improvement goals. It can be beneficial and encouraging to reflect on your past journaling and see how far you've come.