How to Journal for Mental Health
Journaling is a bit of a mental health cliché. I know. I suggest it to clients often, and I don’t think there’s any surprise hearing a mental health professional recommend it.
Sometimes I imagine the suggestion is thrown on top of a pile of things the person already feels like they “should” be doing: meditation, exercise, sleeping better, using their phone less.
I think a couple of things get in the way of journaling being taken on as a new habit in these moments:
Because it’s a cliché, we might not take the time to really think about how it could work in our lives. There’s an idea that once you start journaling you’re going to have to do it every day for benefits, or that it needs to become a regular habit.
It seems simple, but there’s actually a lot to consider. What are you going to write it in? How are you going to keep it private? What do you do when you start writing? What’s the point? The list goes on.
It’s worth pushing through these two roadblocks - journaling is a powerful tool for self-reflection, stress relief, and personal growth.
In this post, I’d like to dive in to how to journal most effectively and some practical steps for getting started. I also want to get into the mindset around journaling a bit, and emphasize the ways that journaling should be a creative exercise that’s flexible to your needs in the moment, rather than something that feels rigid and systematic.
What is Journaling?
Journaling is the act of recording your thoughts, feelings, experiences, and observations in written form. These examples are all journaling:
Writing a few sentences about your day before going to sleep
Spending fifteen minutes writing your thoughts with no filter in the morning
Answering a specific journal prompt
Weighing the pros and cons of an issue in writing
I’d argue that even keeping a sketchbook could be a form of journaling.
Unlike keeping a diary, which often focuses on a matter-of-fact day-to-day record of events, journaling tends to focus more on internal experiences. You’ll be focusing on how you feel, what you’re processing, and your reflections on life.
Journaling doesn’t have to follow any rules. Some people write in full sentences, while others use bullet points or short phrases. You might use a mix of writing and drawing, or write to yourself in an interview format - it’s up to you.
The key to journaling is that it offers a private, judgment-free space to express yourself and make sense of what’s happening inside your mind. Whatever your goal for journaling is, it’s important that you treat it as a tool that you’re molding to fit your needs, rather than worrying about whether you’re doing it correctly.
Journaling Benefits
Now that we’ve defined what it is, let’s talk a little bit about why it’s recommended so often. There are a ton of benefits, including:
A variety of benefits to emotional well-being, such as:
Reduced symptoms of depression and anxiety
Better sleep
Improved memory
Self-awareness: Writing (and reviewing what you wrote) helps you get in touch with your emotions and thoughts, allowing you to have a new perspective on yourself.
Stress relief: Writing down your worries or frustrations can release stress and help with overthinking.
Improved physical health: Research shows that expressive writing can lead to enhanced immune function and improved health. Multiple studies have shown that expressive writing leads to a reduction in doctor’s visits.
Processing emotions: Journaling allows you to work through difficult emotions and situations.
Improved ability to challenge thoughts and beliefs: Writing helps organize your thoughts, which can allow you to see them from a different perspective. If you tend to fall into anxiety, self-criticism, or other tricky thought patterns, journaling can provide a place to challenge these thoughts and find a more positive outlook.
Tracking progress: Whether you’re working on personal growth, setting goals, or managing mental health symptoms, journaling lets you see how far you’ve come over time.
Journaling doesn’t have to be perfect or even routine to deliver these benefits. It’s about creating a space where your thoughts, feelings, and experiences can come out without judgment.
Where to Start
If you’re new to journaling, start by asking yourself some basic questions: How do I want to journal? What format works best for me?
Physical journal vs. digital: Do you want to write by hand in a notebook or type on a computer? A physical journal may feel more personal and grounded, while a digital tool can offer more convenience and privacy. For digital tools, apps like Day One and Apple’s Journal app can provide confidential spaces to write entires on a variety of devices.
Setting aside time: Journaling doesn’t need to be a huge time commitment. Just 10 minutes once or twice a week can have a benefit.
Creating a comfortable space: Find a spot where you can relax and feel comfortable—your bed, a favorite chair, or even outside. Your space should allow you to feel confident that you won’t be interrupted and free to be open about your thoughts.
There’s no “right” way to journal, but finding what works for you will help you stick with it.
What Should I Journal About?
This is where a lot of people get stuck. You sit down to journal and think, What do I write about? The answer is: anything. But to help get you started, here are a few ideas:
Stream of consciousness: Just start writing whatever is on your mind. Don’t worry about spelling, grammar, or making sense—let your thoughts flow freely.
Emotions: If you’re having a particularly difficult day, or are dealing with depression or anxiety, journaling about what you’re going through can help you to get to the other side and reset your day.
Daily reflections: Write about your day, focusing on how you felt, what went well, and what didn’t.
Gratitude journaling: Make a list of things you’re grateful for, no matter how small. This can shift your mindset toward positivity.
Goals and aspirations: What are you working toward? Journaling about your goals can help you clarify them and break them down into actionable steps.
Prompt-based journaling: If you need a little more structure, prompts can be helpful. Here are a few to try:
What’s something I’m proud of today?
What’s been on my mind lately?
What’s something I’d like to change or improve?
The beauty of journaling is that it’s adaptable to your needs. Some days you might write pages; other days, just a few lines.
How to Maximize Mental Health Benefits
Researcher James Pennebaker is a leading expert on the mental health benefits of journaling. His studies show that writing about your thoughts and feelings—especially around difficult experiences—can significantly improve emotional well-being. Pennebaker's work emphasizes the power of journaling to help people process trauma, manage stress, and navigate life's transitions
Below are some practical ways to use journaling to maximize its mental health benefits, drawn from his research:
Embrace Honesty and Depth: The mental health benefits of journaling are amplified when you are completely honest with yourself and explore your deepest emotions and thoughts. Don't shy away from uncomfortable feelings; instead, try to articulate them in writing. This process of emotional exploration and articulation is key to gaining insights and fostering growth.
Find Meaning and Structure: Go beyond simply describing events and feelings. Instead, aim to find meaning and structure in your experiences. Ask yourself: Why do I feel this way? What does this experience tell me about myself? How does this connect to other events in my life? This process of reflection and sense-making can be very helpful in resolving internal conflicts and promoting healing.
Consider Positive Aspects or Silver Linings: While acknowledging negative experiences is important, it’s helpful to also focus on the positive aspects of even challenging situations. This approach, known as benefit finding, involves looking for the silver linings and considering how difficult experiences have helped you grow, learn, or become more resilient.
Create a Supportive Ritual: Context and ritual are important in encouraging honest expression. Consider creating a dedicated journaling space and a regular time for writing. This intentional approach can make journaling feel more meaningful and create a sense of safety and comfort that allows for deeper exploration.
Be Patient and Experiment: Journaling is a personal journey, and what works for one person may not work for another. Be patient with yourself and experiment with different approaches to discover what resonates most with you. Try varying writing prompts, exploring different topics, and adjusting your journaling frequency to find a rhythm that feels right.
Balance Reflection with Action: While journaling is a powerful tool for processing experiences, don’t use it as a substitute for taking action when needed. If you're facing a situation you can change, brainstorm solutions and make a plan to address the issue actively. Journaling can complement these efforts by offering insight and emotional support, but it shouldn't replace taking steps towards resolving problems in your life.
Final Thoughts
Journaling can be an incredible tool for mental health, but it’s important to approach it in a way that feels sustainable and tailored to your needs. The key isn’t frequency or perfection—it’s finding a method that works for you and using it as a space to process thoughts, reflect, and grow.