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Why journaling is one of the most healing things you can do

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Ever since childhood, I've had moments where I've doubted my worth and abilities as an individual while navigating the world. Once I started to immerse myself in books, it opened up a whole new world of communication. This ended up transitioning into writing book summaries and jotting my thoughts down. As I got older - and acquired more responsibilities - I started having less time to write for myself.

Noticing the longing in my eyes to express myself for some time, my boyfriend gifted me a journaling book titled The Story of My Life on Christmas Day of 2019. There are guided writing prompts within each journal page to help you chronicle your upbringing, family history, passions, and fondest memories. I realized how cathartic and joyous this made me feel, so I decided to make it a point to write at least one prompt a day. To say this form of journaling has helped my mindset improve is an understatement— it's transformed my life for the absolute better.

How is that, you may ask?

Within research, there has been evidence to suggest the health benefits of writing what is on your mind. This research indicates that journaling has provided a positive impact on asthma, rheumatoid arthritis, and the overall physical wellbeing of people. From this, I realized that writing about events that have caused a lot of stress can help many overcome those feelings because it allows us to come to terms with the outcomes of situations. It's essentially a stress management tool to improve physical health.

I know what you may be thinking. How can writing down a couple of sentences a day help me be less stressed in the long run? Why would I journal when I don't have the time? The next series of facts may convince you otherwise.

The very act of writing accesses the left side of your brain, which is the analytical and rational side. Understanding the brain's left side is occupied, its right side is free to create uninhibited. Writing essentially helps to remove mental blocks to allow your mind to understand yourself and the world around you. Here are some other examples of the benefits of journaling:


black twist pen near white teacup Photo by Freddy Castro on Unsplash


Understand who you are

When you write routinely, you start to get a sense of what makes you feel your best. You also begin to sense what people and situations you were accustomed to don't serve you anymore.

Effective problem solving

Typically, we solve problems with the left side of our brain, a more analytical perspective. However, some issues can be solved by using our intuition and creative abilities. Writing unleashes these abilities and creates opportunities for unexpected solutions to problems deemed complicated to solve.

Reduces stress

Writing about feelings of sadness, anger, guilt, and other feelings diffuse these emotions' intensity. Eventually, you'll feel calm, cool, collected, and in the present moment.

Resolve conflicts with others

Writing about arguments or misunderstandings rather than disregarding them will help you understand your perspective and other perspectives.

Come to terms with thoughts and feelings

Have you ever felt your thoughts were clouded? Taking some time (it's recommended that you write for 15 to 20 minutes) to write down your emotions. Not only will this help you pour out your deepest feelings, it enables you to get in touch with your subconscious.

Keeping a journal helps you track your improvement as an individual, understanding specific behavior patterns, and overall growth over time. When circumstances arise that seem virtually impossible to eradicate, you'll be able to look back and reflect on the obstacles and how you have resolved them.

As you continue to write, you will begin to realize your journal is an accepting and encouraging friend free of judgment. Also, this may provide you with the most cost-efficient form of therapy, all at your fingertips. So grab a notebook, a cup of tea, and your favorite pen, letting your thoughts pour onto the pages.

If you are interested in getting a guided Journal such as The Story of My Life, check it out here.

Women founders continue to come up against common challenges and biases

Written by Kelly Devine, Division President UK & Ireland, Mastercard

Starting a business may have historically been perceived as a man’s game, but this couldn’t be further from reality. Research shows women are actually more likely than men to actively choose to start their own business – often motivated by the desire to be their own boss or to have a better work-life balance and spend more time with their family.

The recently published Mastercard Index of Women Entrepreneurship 2021 found that in the category of 'Aspiration Driven Entrepreneurship’ – capturing those who actively choose to start their own business – women in the UK surpass men: 60% vs 56%. And Mastercard research from February 2022 found 10% of female business owners started their business in the past two years compared to 6% of men – meaning women were 67% more likely to have started a business during the pandemic.

Yet, there are common challenges that women founders continue to come up against - not least the gender imbalance in the household and long-held biases which are still prevalent.

In the UK, women are almost three times more likely to be balancing care and home commitments than men, and this was exacerbated during the pandemic as the additional barriers of school closures and lockdowns meant that the care time of dependents rose significantly on a day-to-day level for women. In addition, women were less likely to have access to a home office, greatly impacting the work they were able to accomplish when working from home was the only option.

It's also widely known that female business owners are still more likely to struggle to access funding for their business ideas. According to Dealroom, all-women founding teams received just 1.4% of the €23.7bn invested into UK start-ups in 2021, while all-male leadership teams have taken almost 90% of the available capital.

Without financial support, and when juggling significant time pressures both at home and at work, how can women grow their companies and #BreaktheBias (as this year’s International Women’s Day termed it)? What tools or support can save them time and money, and give them the headspace they need to focus on building their business?

With female owned businesses collectively estimating revenue growth of £120 billion over the next five years, solving this problem is bigger than supporting women – it’s about supporting the national economy.

Using tech to level the playing field

There are clearly societal issues at play that need to be resolved. But when we look at the rise in technology businesses during the pandemic, we can plainly see an alternative source of support critical for business growth: digital tools.

A third of female business owners say new technologies will be crucial to the success of their business in the future and one in five say it is the most important thing for business growth.

With new technology comes new ways to pay, create, and work. And yet there are barriers that prevent business owners accessing this technology. Women are significantly more likely to say they want to use more digital tools but don’t know what is best for their business and also more concerned about the security of digital tools.

When technology is adopted by businesses – whether using online accounting solutions or messenger services for communicating with staff – it saves them time, allows them to maintain and grow their customer base, and ultimately increases cost savings and profit.

By drastically improving the training and support that is available to women-owned business to access and utilise technology we will allow these businesses to grow and succeed. And we know there is demand for it.

Research done by the IFC and Dalberg shows that female entrepreneurs are more likely to invest time and money in business development. This includes product development, customer base expansion, and digital tools and training and there are plenty of services available offering this type of support – many of them for free.

One such programme is Strive UK – an initiative of the Mastercard Center for Inclusive Growth – which aims to reach 650,000 micro and small business owners across the UK and empower them with the tools they need to thrive in the digital economy through free guidance, helpful tools and one-to-one mentoring.

Working together with small business experts – Enterprise Nation, Be the Business and Digital Boost – we hope to ensure hundreds of thousands of UK female business owners have the tools they need to succeed and reach their ambitious goals. Because this ambition remains strong in the UK, with female business owners largely optimistic about the future despite the multitude of challenges they are facing. Four in ten say they will grow their business in the next five years – compared to only a third of male business owners – and they’re also 35% less likely than men to say they plan to downsize or close the business.

But if we do not empower female entrepreneurs to access the tools and technology they need to grow, there is a risk this optimism could be misplaced. Support programmes that provide business owners with guidance and mentorship can help ensure this isn’t the case, allowing female entrepreneurs to not only survive but thrive in the months and years ahead.