Do you remember writing “Dear Diary” in your notebook pages or writing notes to friends about something that bothered you as a child or teenager? This is now called journaling. There are numerous benefits of journaling for mental health.

There have been hundreds of studies on the topic of journaling. They amazingly all report that journaling improves our brains and can help with symptoms of trauma, anxiety, and depression. I often get questions about journaling, like “What do I write about?” “What if I can’t write?” or “What if it is too hard to write about my feelings?” 

My answer? Journaling is as unique and personal as the individual. There is no wrong way to journal!

Journaling for Mental Health

There are so many benefits of journaling for mental health. However, many individuals unfortunately feel discouraged over the roadblocks to starting a journaling habit. I share some of the most common hesitations related to journaling below, with some practical solutions to overcome them.

What if I can’t write?

Writing in a journal is not the same as writing an essay for school. It’s essential to remember that no one but you will see your journal. Some tips to help you become more comfortable with the writing process:

  • Jot down words rather than whole sentences.
  • Handwrite in a journal if you are able. Otherwise, you can also use your smartphone, tablet, or computer.
  • Draw in your journal! I have talked to many people who draw in their journals. It can be symbols, scribbles, colorful, or any other way to express yourself.
  • Try! Even if you think you can’t write. Almost everyone who sticks with journaling reports that they find it so helpful, they almost forget they were apprehensive to begin with.

What if it is too hard to write about my feelings? 

You’re right – it is hard to write about your feelings. Sometimes journaling can leave you feeling more anxious, sad, or guilty right afterward, which is entirely normal. Some tips to help you successfully write about your feelings:

Start slow

It’s important to start slow and only push yourself once journaling becomes more of a habit. Tiny habits can build up to a successful and steady routine.

Focus on your thoughts and your emotions

It’s best to focus on your thoughts and your emotions rather than just your emotions on their own. Adding consideration for your thoughts creates a complete picture of what’s going on in your mind. Thoughts are different from your emotions, and differentiating them is good.

Example statements of how thoughts differ from emotions:

  • I think that she is mad at me vs. I feel like she is mad at me.
  • I feel overwhelmed vs. I think that I have too much on my plate.
  • I feel sad vs. I think that people judge me.

What do I write about? 

Try expressive or idea writing where you don’t focus on spelling, punctuation, or grammar. You write down whatever comes into your mind. 

Make sure you include thoughts along with your emotions. For example:

I had a hard time today at work and home. I don’t think people listen to me, and then I feel super frustrated. I’m unsure what to do about this, and sometimes I don’t even want to leave home. This reminds me of when I was a kid and felt invisible. Sometimes I think I may overreact to things, but I am not even sure about that. I am so confused and not sure about what to do. 

Try using these journal prompts:

  • Who do you trust and why?
  • What are the strengths you bring into relationships?
  • Describe a choice you made that you regret. What did you learn from it?
  • What do you fear most? Have these fears changed throughout your life?
  • What are some self-defeating thoughts that show up?
  • What are things you like to do when feeling low?
  • What are the highs and lows of my day?
  • What do you wish others knew about you?

End each day with gratitude journaling

A great way to create a consistent journaling routine is to end each day by writing down 3-5 things you are grateful for, such as:

  • Simple things like my bed, blanket, job, or school.
  • Specific areas or events in your life that you are grateful for. Examples include an excellent medical report, a great meal, someone being kind or friendly to you, or a good conversation with someone.

Benefits of journaling for mental health

Studies have shown that if you stick with journaling, you will find many benefits, such as:

  • Fewer doctor visits following six months of regular journal writing
  • Reduced symptoms of chronic diseases
  • Improved liver function
  • Reduced blood pressure
  • Better immune system
  • Improvement in mental health symptoms

Journaling is an inexpensive way to practice some self-care. I have noticed that writing down areas of my life that I am grateful for is a great way to end my day. I sleep better and am more optimistic when I write in my gratitude journal. 

Journaling about feelings can be very helpful, but people have told me that focusing only on feelings can be overwhelming. One way to counter this is to make sure to look at thoughts along with feelings. Most importantly, start slow, stay the course, and be creative in your journaling adventures. 

If you are struggling with trauma, anxiety, depression, or any mental health issue, it’s crucial to get the help you need from a qualified mental health provider. Family Counseling Service is here to help. Call us at 630-844-2662 or contact us online to schedule individual therapy and give yourself permission to take care of yourself.