Humans have been jotting down their feelings and experiences for millennia. The earliest example of a diary is over 4, 500 years old, written on papyrus by a mid-level official who helped in constructing the Great Pyramid of Giza.

人类将自己的感受和经历草草记录下来，已有数千年之久。最早的日记实例可追溯到 4500 多年前，由一位参与建造吉萨大金字塔的中层官员写在莎草纸上。

Journaling can be a "subtle but powerful form of self-validation", says therapist Nunes-Harwitt. "Every time you write down something you're thinking or feeling, you are honoring your unique self and allowing a release of emotional energy."

心理治疗师努内斯-哈维特表示，写日记可以是一种“含蓄而有力的自我验证形式”。“每当你写下自己的想法或感受，都是在尊重独特的自我，并释放情绪能量。”

Putting something into words "changes our perspective", said Dr James Pennebaker, who has extensively studied the effects of expressive writing. "Writing gives you the opportunity to dig much more deeply than if you're just ruminating about it."

詹姆斯·彭尼贝克博士广泛研究了表达性写作的效果，他指出，将某些事物诉诸文字“会改变我们的视角”。“写作让你有机会更深入挖掘，而不是仅仅在脑中反复思量。"

There is no research that shows when or how often one should journal. It boils down to personal preference.

目前尚无研究表明应该在何时或多久写一次日记。这最终取决于个人偏好。

Consistency is more important than doing it every day, says Emily Chertow, founder of Journaling Classes. "Set a reminder in your calendar to put pen to paper for even just 5 minutes, a few times a week."

日记课程创始人艾米丽·切尔托表示，坚持比每天写更重要。“在日历上设置提醒，每周几次，哪怕只花五分钟动笔写几行字。”

Experts also emphasize that there is no "wrong" way to journal. "I love reflecting on a day I've had — pulling out small moments and then exploring the lived experience of them." says Cherkow.

专家们也强调，写日记没有“错误”的方式。切尔托说：“我喜欢回顾自己的一天——提取出那些微小的时刻，然后探索它们带来的实际体验。”

If that feels like too much, Cherkow suggests starting smaller, with a list. Write down a gratitude list, a to-do list — any sort will work. If you realize you have nothing to say, you can simply incorporate that discomfort into your journaling process.

如果觉得这样太有压力，切尔托建议从更简单的方式开始，比如列清单。写一份感恩清单、待办事项清单——任何类型的都可以。如果你意识到自己无话可说，你完全可以把这种不适感也融入到日记写作过程中。

Journaling can bring up thoughts of how you are supposed to do things. Rather than fighting those thoughts, make them part of the process by writing down those negative messages. Doing so can help decrease their intensity.

写日记可能会引发“你应该如何做”的想法。与其与这些想法对抗，不如把这些负面信息写下来，让它们成为写作过程的一部分。这样做有助于减弱它们的强度。