Have you ever had anxious feelings bottled up inside of you that you just couldn’t say out loud? Or have you had a hurtful memory replay over and over in your head, even years after it happened? 

These are examples of when journaling for mental health can help. Research has shown the potential positive impact of journaling, primarily as a supportive tool to help you manage your emotional wellness.¹ 

The benefits of journaling for mental health are well-evidenced, but that doesn’t mean it’s the only strategy worth using. Journaling is not a substitute for professional mental health support, but it can complement mental health treatment and aid the process of healing and recovering. 

In this article, we will explore the different types of journaling for mental health and the benefits of journaling to help manage mental wellness. 

What Is Journaling for Mental Health?

Journaling for mental health is expressing thoughts and feelings by writing them down. Journaling allows you to get difficult emotions out of your head and gain a clearer perspective on what you’re experiencing. 

Sometimes you may want to avoid dealing with intense emotions because, let’s face it, they’re not always comfortable to experience.² Unfortunately, this can contribute to your feelings of stress, anxiety, and depression. 

Expressing feelings in a journal can be a great way to make your difficult emotions feel more manageable and improve your overall mental health in the process.

Types of Journaling for Mental Health

There are different types of journaling for mental health. Examples include:

• Prompt journaling. This is often the easiest way to begin journaling for mental health. This type of journaling uses prompts like specific questions or topics to help generate ideas of what to write about.

• Bullet journaling. This is a more organized approach to journaling and uses bullet lists when writing. This type of journaling can be a great way to help organize thoughts or to create a list of goals.

• Gratitude journaling. This involves acknowledging things that we appreciate or are thankful for. By focusing on the positive aspects of our lives, we can shift out of a cycle of negative thinking.

• Expressive journaling. This can be a great way to help process challenging events or experiences. By writing about a difficult situation, we can stop ruminating in our heads and look at it from a different perspective.

• Self-compassion journaling. Too often we can be critical of ourselves and tell ourselves negative thoughts. With self-compassion journaling, we can instead express self-supportive thoughts.

• Visual journaling. This allows feelings and emotions to be expressed through a visual form. Different mediums can be used like drawing, painting, or even pasting pictures onto paper that are cut out from magazines.

Some types of journaling may resonate more strongly with you based on your personal preferences. And know that no one type of journaling is better than another—it’s okay to find the method that works for you. 

What Are the Benefits of Journaling for Mental Health?

Journaling can help with emotional regulation, provide an avenue for healthy self-expression, and lead to improvements in better overall mental health.³ But why is journaling good for mental health? Let’s explore the science behind this in more detail.  

Does Journaling Help With Anxiety?

Journaling can help us manage our anxious feelings and uncover our fears, worries, and problems. One study showed that people noticed a decrease in their mental distress when they journaled for 3 days a week for 12 weeks. They also reported improvements in their overall wellbeing.⁴  

Does Journaling Help With Stress?

Research shows that journaling for mental health helps reduce stress. In this study, those who practiced journaling saw a significant reduction in their stress levels. But how? Well, journaling about stressful problems can help us identify the root cause of the stress.⁵ 

Journaling can also be a great way to create a plan for how to resolve the problems that are contributing to our stress.

Does Journaling Help With Depression?

Journaling can help relieve the symptoms of depression. One study showed that symptoms of depression were lower in people who used journaling as a mental health tool. These same people found it helpful to express their feelings in a journal instead of holding onto those feelings internally, as it allowed them to let these feelings go.⁶ 

How to Start Journaling for Mental Health

When we try anything new, the most important step is to just start somewhere. Yet, starting can often feel like the hardest part. So, if you’re new to journaling, it’s important to be kind to yourself and set aside expectations. 

With consistency, keeping a journal will become second nature and a part of your daily routine. But for now, all you have to do is start. Here are some tips to help you get started:

• Find a calm and quiet place. This can be anywhere you choose that brings you peace or joy like a space outdoors or a comfortable room in your home.

• Choose what you would like to use for your journal. You may decide that using your laptop works best for you, or you may choose to use a special notebook with a colorful pen. If you decide to begin a visual journal, you may choose to use colored paper along with colored pencils or glue.

• Be kind to yourself. Remove all expectations about what your journal should look like. Remember that your journal is private and does not need to be judged or evaluated.

• Write or draw about whatever comes to you. If you are choosing to use prompts, go with one that most resonates with you. Avoid forcing yourself to choose a specific topic.

• Do your best to write every day. By scheduling time into your daily schedule, journaling will eventually become easier. You will likely begin to look forward to this special time that you are devoting to your mental health care.

• Remember that your journal is for your eyes only. You do not need to share your journal with anyone else. You may choose to discuss your journal with your therapist if you are seeking mental health treatment.

Journal Prompts to Help Your Mental Health

A good way to start journaling is by using simple mental health prompts. Here are 10 easy-to-follow prompts to help you begin journaling for mental health:

• What are 6 things that bring me joy?
• What are 5 things I am thankful for today?
• What are 3 things I would like to learn more about?
• What are 6 places I dream of traveling to?
• What are 5 things I feel passionate about?
• What are 3 things I would like to improve about myself?
• What are 5 things I like about myself?
• What are 6 words that describe my personality?
• What are 5 qualities that I admire in other people?
• What are 3 fears that are holding me back from living my best life?

Remember that there is no right or wrong when it comes to your journal. Avoid judging yourself (we’re often our harshest critics!) and allow your thoughts and feelings to flow into words.

Final Word on Journaling for Mental Health

If you’ve read this far, you may have begun thinking about the type of journaling that will work best for you. Remember that a journal is your own private space to express your inner thoughts and feelings. It can be a helpful tool to manage your emotional wellness when you let go of self-criticism and allow your thoughts to flow freely. 

If you want support with journaling and your mental health, speak with a compassionate member of our team at the Mission Connection Healthcare support line. We offer confidential support, advice, and information about our treatment center, resources, and services.

The mental health professionals at Mission Connection Healthcare will personalize the treatment options available to best meet your needs. And with the availability of convenient outpatient and telehealth programs, therapy is more accessible to you than ever before, offering appointments that work within your unique schedule.

Remember that you’re not alone as you work to improve your mental health. Let us help you at Mission Connection Healthcare, and receive the highest level of care and support as you begin your journey to emotional wellness.

References

1. Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F
2. Kozoil, C. (2021). Journaling’s impact on mental health. UWL Journal of Undergraduate Research, 24, 1-9. https://www.uwlax.edu/globalassets/offices-services/urc/jur-online/pdf/2021/koziol.callie.eng.pdf
3. University of Rochester. (2024, December). Journaling for Emotional Wellness. https://www.urmc.rochester.edu/encyclopedia/content?ContentID=4552&ContentTypeID=1
4. Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Mental Health, 5(4), e11290. https://doi.org/10.2196/11290
5. Thoele, D. G., Gunalp, C., Baran, D., Harris, J., Moss, D., Donovan, R., Li, Y., & Getz, M. A. (2020). Health Care Practitioners and Families Writing Together: The Three-Minute Mental Makeover. The Permanente Journal, 24, 19.056. https://doi.org/10.7812/TPP/19.056
6. Gortner, E. M., Rude, S. S., & Pennebaker, J. W. (2006). Benefits of expressive writing in lowering rumination and depressive symptoms. Behavior Therapy, 37(3), 292-303. https://espace.bsu.edu/rds/wp-content/uploads/sites/104/2017/02/1-s2.0-S0005789406000487-main.pdf

Benefits of Journaling for Mental Health

Have you ever had anxious feelings bottled up inside of you that you just couldn’t say out loud? Or have you had a hurtful memory replay over and over in your head, even years after it happened? 

These are examples of when journaling for mental health can help. Research has shown the potential positive impact of journaling, primarily as a supportive tool to help you manage your emotional wellness.¹ 

The benefits of journaling for mental health are well-evidenced, but that doesn’t mean it’s the only strategy worth using. Journaling is not a substitute for professional mental health support, but it can complement mental health treatment and aid the process of healing and recovering. 

In this article, we will explore the different types of journaling for mental health and the benefits of journaling to help manage mental wellness. 

What Is Journaling for Mental Health?

Journaling for mental health is expressing thoughts and feelings by writing them down. Journaling allows you to get difficult emotions out of your head and gain a clearer perspective on what you’re experiencing. 

Sometimes you may want to avoid dealing with intense emotions because, let’s face it, they’re not always comfortable to experience.² Unfortunately, this can contribute to your feelings of stress, anxiety, and depression. 

Expressing feelings in a journal can be a great way to make your difficult emotions feel more manageable and improve your overall mental health in the process.

Types of Journaling for Mental Health

There are different types of journaling for mental health. Examples include:

• Prompt journaling. This is often the easiest way to begin journaling for mental health. This type of journaling uses prompts like specific questions or topics to help generate ideas of what to write about.

• Bullet journaling. This is a more organized approach to journaling and uses bullet lists when writing. This type of journaling can be a great way to help organize thoughts or to create a list of goals.

• Gratitude journaling. This involves acknowledging things that we appreciate or are thankful for. By focusing on the positive aspects of our lives, we can shift out of a cycle of negative thinking.

• Expressive journaling. This can be a great way to help process challenging events or experiences. By writing about a difficult situation, we can stop ruminating in our heads and look at it from a different perspective.

• Self-compassion journaling. Too often we can be critical of ourselves and tell ourselves negative thoughts. With self-compassion journaling, we can instead express self-supportive thoughts.

• Visual journaling. This allows feelings and emotions to be expressed through a visual form. Different mediums can be used like drawing, painting, or even pasting pictures onto paper that are cut out from magazines.

Some types of journaling may resonate more strongly with you based on your personal preferences. And know that no one type of journaling is better than another—it’s okay to find the method that works for you. 

What Are the Benefits of Journaling for Mental Health?

Journaling can help with emotional regulation, provide an avenue for healthy self-expression, and lead to improvements in better overall mental health.³ But why is journaling good for mental health? Let’s explore the science behind this in more detail.  

Does Journaling Help With Anxiety?

Journaling can help us manage our anxious feelings and uncover our fears, worries, and problems. One study showed that people noticed a decrease in their mental distress when they journaled for 3 days a week for 12 weeks. They also reported improvements in their overall wellbeing.⁴  

Does Journaling Help With Stress?

Research shows that journaling for mental health helps reduce stress. In this study, those who practiced journaling saw a significant reduction in their stress levels. But how? Well, journaling about stressful problems can help us identify the root cause of the stress.⁵ 

Journaling can also be a great way to create a plan for how to resolve the problems that are contributing to our stress.

Does Journaling Help With Depression?

Journaling can help relieve the symptoms of depression. One study showed that symptoms of depression were lower in people who used journaling as a mental health tool. These same people found it helpful to express their feelings in a journal instead of holding onto those feelings internally, as it allowed them to let these feelings go.⁶ 

How to Start Journaling for Mental Health

When we try anything new, the most important step is to just start somewhere. Yet, starting can often feel like the hardest part. So, if you’re new to journaling, it’s important to be kind to yourself and set aside expectations. 

With consistency, keeping a journal will become second nature and a part of your daily routine. But for now, all you have to do is start. Here are some tips to help you get started:

• Find a calm and quiet place. This can be anywhere you choose that brings you peace or joy like a space outdoors or a comfortable room in your home.

• Choose what you would like to use for your journal. You may decide that using your laptop works best for you, or you may choose to use a special notebook with a colorful pen. If you decide to begin a visual journal, you may choose to use colored paper along with colored pencils or glue.

• Be kind to yourself. Remove all expectations about what your journal should look like. Remember that your journal is private and does not need to be judged or evaluated.

• Write or draw about whatever comes to you. If you are choosing to use prompts, go with one that most resonates with you. Avoid forcing yourself to choose a specific topic.

• Do your best to write every day. By scheduling time into your daily schedule, journaling will eventually become easier. You will likely begin to look forward to this special time that you are devoting to your mental health care.

• Remember that your journal is for your eyes only. You do not need to share your journal with anyone else. You may choose to discuss your journal with your therapist if you are seeking mental health treatment.

Journal Prompts to Help Your Mental Health

A good way to start journaling is by using simple mental health prompts. Here are 10 easy-to-follow prompts to help you begin journaling for mental health:

• What are 6 things that bring me joy?
• What are 5 things I am thankful for today?
• What are 3 things I would like to learn more about?
• What are 6 places I dream of traveling to?
• What are 5 things I feel passionate about?
• What are 3 things I would like to improve about myself?
• What are 5 things I like about myself?
• What are 6 words that describe my personality?
• What are 5 qualities that I admire in other people?
• What are 3 fears that are holding me back from living my best life?

Remember that there is no right or wrong when it comes to your journal. Avoid judging yourself (we’re often our harshest critics!) and allow your thoughts and feelings to flow into words.

Final Word on Journaling for Mental Health

If you’ve read this far, you may have begun thinking about the type of journaling that will work best for you. Remember that a journal is your own private space to express your inner thoughts and feelings. It can be a helpful tool to manage your emotional wellness when you let go of self-criticism and allow your thoughts to flow freely. 

If you want support with journaling and your mental health, speak with a compassionate member of our team at the Mission Connection Healthcare support line. We offer confidential support, advice, and information about our treatment center, resources, and services.

The mental health professionals at Mission Connection Healthcare will personalize the treatment options available to best meet your needs. And with the availability of convenient outpatient and telehealth programs, therapy is more accessible to you than ever before, offering appointments that work within your unique schedule.

Remember that you’re not alone as you work to improve your mental health. Let us help you at Mission Connection Healthcare, and receive the highest level of care and support as you begin your journey to emotional wellness.

References

1. Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F
2. Kozoil, C. (2021). Journaling’s impact on mental health. UWL Journal of Undergraduate Research, 24, 1-9. https://www.uwlax.edu/globalassets/offices-services/urc/jur-online/pdf/2021/koziol.callie.eng.pdf
3. University of Rochester. (2024, December). Journaling for Emotional Wellness. https://www.urmc.rochester.edu/encyclopedia/content?ContentID=4552&ContentTypeID=1
4. Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Mental Health, 5(4), e11290. https://doi.org/10.2196/11290
5. Thoele, D. G., Gunalp, C., Baran, D., Harris, J., Moss, D., Donovan, R., Li, Y., & Getz, M. A. (2020). Health Care Practitioners and Families Writing Together: The Three-Minute Mental Makeover. The Permanente Journal, 24, 19.056. https://doi.org/10.7812/TPP/19.056
6. Gortner, E. M., Rude, S. S., & Pennebaker, J. W. (2006). Benefits of expressive writing in lowering rumination and depressive symptoms. Behavior Therapy, 37(3), 292-303. https://espace.bsu.edu/rds/wp-content/uploads/sites/104/2017/02/1-s2.0-S0005789406000487-main.pdf