Studies show that writing is a great stress outlet, with many physical as well as emotional benefits. According to a study in Advances in Psychiatric Treatment, writing can also enhance cognitive function and memory, reduce chronic illness symptoms, and help make your immune system function more effectively.

So pick up pen and paper and let your thoughts and feelings flow. You don’t have to be Shakespeare… try these simple tips for tapping into your introspective spirit:

• Get a journal. While a notebook in the car is good for catching spontaneous ideas, a personal journal is better for writing about experiences, feelings, and memories. Keep your journal private so that you can write fluidly and honestly, without the impulse to censor yourself.

• Create space. Pick a spot in the house, under palm trees, off a mountain trail, or at your local coffee shop as a regular space for writing. You need a place where you can relax, have time alone, and get into the groove.

• Set aside time. As with exercise, keeping a journal requires making time in your schedule. You may want to set aside 15 minutes each day. Many people find that a ritual or routine helps them get in the mood to write. In any case, give yourself the gift of some time for reflection and self-expression.