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Anti-Inflammatory Diet: Food to Reduce Inflammation Naturally

  Inflammation is the body's natural defence mechanism, you can understand it better through an example: if you ever cut your finger, had an eye infection, you have likely experienced any of these symptoms - Redness, swelling, pain. Inflammation is your body’s natural response to injury or illness. But chronic inflammation can silently damage your health and lead to problems like joint pain, hormonal imbalance, digestive issues, heart disease, and skin concerns. Following an anti-inflammatory diet is one of the most effective and natural ways to reduce inflammation and support overall well-being. Let’s explore what an anti-inflammatory diet is, the best foods to eat, foods to avoid, and how you can easily follow this diet in daily life. What is an Anti-Inflammatory Diet? An anti-inflammatory diet focuses on whole, natural foods that help calm inflammation in the body while avoiding processed and inflammatory foods.  It is not a short-term diet but a long term lifestyle approac...
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How to Do Journaling - A Complete Guide

 Are you someone who has heard about journaling many times but never tried it?

I was one of you until last year, I started journaling in April 2025 and trust me, this is something that everyone should try.

Today you will hear the word journaling everywhere specially in the world of content creation where people tell you to start journaling but there was a time when no one was even aware of what journaling means, and even today when everybody encourages you to start journaling, no one tells you exactly what you need to do and many of you don’t even know what journaling is.

So, here is your perfect guide about everything journaling.

The first question that comes to your mind when you hear the word journaling is:

What does journaling mean?

The answer is very simple - Journaling is the practice of writing down your thoughts, emotions, experiences, or ideas. It helps you understand yourself better, reduces stress, and gains mental clarity.

No, Journaling is not about perfect writing, perfect font, perfect pen, perfect notebook. It is about just being you and that means making mistakes, doing things imperfectly, where there is no fear of judgments.



So many people can benefit from journaling. So now the question is:

Who should do journaling?

Honestly, Journaling is not limited to a particular age, profession or lifestyle. It is not about someone being happy or sad, someone living their best life or worst. It is about mental clarity, emotional balance and self-awareness. Journaling is for everyone but we can say that there are some people who should definitely try journaling. So here is the list of who can benefit the most from journaling:

  1. People who feel overwhelmed or stressed

  2. Anyone going through emotional changes

  3. Students or working professionals

  4. People on a self care or healing journey

  5. Creative thinkers and idea driven people

  6. Anyone who wants self growth

  7. Beginners looking for a simple wellness practice


Related Reads:

Benefits of Journaling

Regular journaling can help you:

  • Reduce stress and anxiety

  • Improve mental clarity 

  • Process emotions in a healthy way

  • Increase self-awareness

  • Improve focus and productivity

  • Build positive mindset

  • Build confidence

  • Dealing with your imperfections and insecurities

  • Gain lost confidence


This is why journaling is often recommended as a part of self care and mental wellness routine.

How to start journaling?

  1. Choose your medium

You can journal in any form:

  • A simple notebook

  • A diary

  • Laptop or tablet

  • Notes app on your phone (phones have their separate journal app now)

  1. Set a fixed time

It is very important that you make journaling a part of your daily routines and you will only be able to do it when you link your journaling time with one your daily activity, like your morning coffee time or evening snack time.

Pick a time that works best for you:

  • Morning journaling for clarity and intention

  • Night journaling to reflect and release thoughts

Just 5-10 minutes a day is enough



  1. Find a Quiet Space

Sit in a calm, distraction free place. Silence or soft music helps you connect better with your thoughts. You need to relax when you are writing and that comes when you don’t have chaos around you. Calmness helps you to connect you to your thoughts better.

  1. Start writing without judging

Don’t worry about your grammar, spellings, writing, or structure. Just write without any fear of judgment, write whatever comes to your mind, write your emotions, your insecurities, your vulnerable moments, your happy moments, your achievements, your learning, your strengths, your weaknesses, write about everything that comes to your mind at that moment.

If you feel stuck, start with

  • “Today I am feeling…..”

  • “Lately, my mind has been thinking about…”


What to write in a journal?

If you are confused about what to write, here are some easy ideas:

  1. Daily Reflections

  • How was my day?

  • What made me happy today?

  • What stressed me out?

  1. Gratitude

  • Three things i am grateful for today

  • One small moment that made me smile

  1. Emotional release

  • Things that bothers me

  • Feelings i need to express to someone

  • My behavior that i need to change

  1. Goal and growth journaling

  • My short term goals

  • My long term goals

  • Habits i want to build

  • Skills i need to achieve

  • What i want to improve in myself



Simple journaling prompts for beginners

  • What do I need right now?

  • What am I proud of today?

  • What is something I need to let go of?

  • How can I be kinder to myself?

  • How can I be kinder to others?

  • What made today meaningful?

  • What mistakes did I make today?

  • What have I learnt from my mistakes?

  • What was my happiest moment today?

  • What makes me different from others?

How often should you journal?

Make it your daily habit. You should do it daily but if not possible then at least 4-5 days a week or when you feel really overwhelmed. Having said that there should be no pressure of this, the aim of journaling is to lower your burden and not to give you another burden. So just be calm and do whatever is convenient for you. 

The key is regularity, not pressure.

Common journaling mistakes to avoid

  • Trying to be perfect while writing

  • Not being honest with your thoughts

  • Comparing your journal to others

  • Forcing yourself to write daily

  • Judging your own thoughts

  • Fear of making mistakes while writing


Your journal should be your safe space, not a performance.

 Final thought

Journaling is a personal journey. There is no right or wrong way to do it, there are no rules to do it. When done consistently, it becomes a powerful tool for self-care, emotional healing, and self-growth.

There are chances that someone’s diary is looking exciting to you but always remember it is not the book cover that makes a book beautiful but it is the words written inside the book that makes it memorable.

Start small, stay honest, and let your thoughts flow.


And if this helps you, please leave a comment and let me know.
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