Journaling for Mental Health: How Writing Can Improve Your Mood

Author:

Emma Loker

B.S

Editor:

Ashley Pena

LCSW

Ever had one of those days where your brain feels like a browser with too many tabs open? We’ve all been there – thoughts piling up, focus slipping, that nagging sense of ‘I should be handling this better.’ The good news? There’s a simple, time-tested way to sort through the mental clutter – and all you need is a pen and paper.

Journaling isn’t about writing perfect prose or keeping a detailed diary. It’s about giving your thoughts somewhere to go besides circling endlessly in your head. Think of it like hitting the “refresh” button for your mind. Whether you’re dealing with stress, working through tough emotions, or just trying to make sense of your day, putting words on paper can make a real difference.¹

In this article, we’ll break down:

What is journaling?
Does writing in a journal improve your mood?
What are the benefits of journal writing for mental health?
How to start journaling for your mental health
Journaling prompts to support your well-being
Getting mental health support at Mission Connection today

What Is Journaling?

Journaling is just writing what’s on your mind – no fancy techniques required. It could be a to-do list, a rant about your day, or even half-formed thoughts you’re still figuring out. The point isn’t to write something profound; it’s to take the whirlwind in your head and put it somewhere else.

Some people do it every morning with coffee, others scribble things down when stress hits. However you do it, this is your private corner and it doesn’t have to make sense to anyone else – no one’s grading it.

What Are the Different Forms of Journaling?

One of the best things about journaling? There are no rules – you get to make it work for YOU. Whether you’re someone who loves filling pages with deep thoughts or just want to quickly check in with yourself, there are multiple styles of journaling that fit.²

Let’s break down some of the most popular approaches so you can find what clicks:

1. The Classic Brain Dump (Expressive Writing)

This is journaling in its rawest form. Grab a notebook and let everything out – fears, frustrations, joys, whatever’s on your mind. No filters, no pretty sentences – just you and whatever’s swirling in your head. Give it 10-15 minutes of raw, unfiltered writing – what some call a ‘brain dump‘ – and you might be shocked at how much lighter you feel. There’s something about getting it all out on paper that takes the weight off. It helps process emotions and reduce stress.

2. The Organized Chaos Approach (Bullet Journaling)

Perfect for the organized (or wannabe-organized) among us. This method uses short bullet points, symbols, and collections to track everything from daily tasks to mood patterns. The creator of this method, Ryder Carroll, actually designed it specifically for people with busy, scattered minds.³ Some people create beautiful spreads with colors and designs, while others stick to basic lists. It’ll be great for you if you want to combine productivity with self-reflection.

3. When Words Aren't Enough (Visual Journaling)

Who says journaling has to be all words? Visual journaling uses drawings, collages, or even just colors to express what you’re feeling. Many find this method more natural when emotions are too complex for words. It’s also a great option if writing feels intimidating or doesn’t come naturally to you – sometimes a quick sketch can capture your mood better than paragraphs ever could. You might:

Doodle your mood as a weather pattern
Create a collage from magazine cutouts
Use different colored pens to represent emotions
Paste in ticket stubs or photos that tell your story

4. The Daily Anchor (Gratitude Journaling)

This simple practice has research backing up its benefits. Each day (or whenever you remember), jot down a few things you’re grateful for. They can be big (“My sister supported me today“) or tiny (“The perfect avocado at lunch“). Research shows this practice can actually rewire your brain to notice more positives over time.⁴ When you’re having a tough day, flipping back through these entries can be an instant mood boost.

5. The Hybrid Approach

gratitude list, and other days you pour out your heart in expressive writing. There might be weeks where your “journal” is just sticky notes on your mirror. All of it counts. The only thing that matters is that it helps you feel a little clearer, a little lighter – whatever works best for you.

Remember: Your journal is a judgment-free zone and even 30 seconds counts as journaling. There are infinite ways to do this “right.”

Does Writing in a Journal Improve Your Mood?

Ever had a conversation with yourself that left you feeling surprisingly better? That’s essentially what happens when you journal – except you’re having it with paper instead of your mirror. There’s something almost magical about how transferring your thoughts from your swirling mind onto a solid page can instantly make them feel more manageable.

Science backs up what journalers have known for centuries – the simple act of writing about your experiences can:

Lower your stress levels
Help you untangle emotional knots
Give you sudden “aha!” moments about situations that were frustrating you5

When you regularly put pen to paper, you start to notice patterns in what triggers your stress, spot solutions you couldn’t see in the heat of the moment, and develop a kinder, more understanding relationship with yourself.

The mood boost can be almost immediate – many people report feeling lighter after just 10 minutes of writing. But the real improvement happens over time, as you build this ongoing conversation with yourself. It’s like developing a superpower for emotional resilience.

What Are the Benefits of Journal Writing for Mental Health?

1. Your Personal Pressure Valve

Ever notice how steam builds up in a kettle until it whistles? Your brain works the same way. Journaling acts like releasing that steam before the whistle blows. When you dump all those circling thoughts onto paper, it physically reduces tension in your body. Your shoulders drop. Your jaw unclenches. That tightness in your chest eases. It’s not magic – it’s your body responding to the simple act of getting things out instead of locking them up inside.⁵

2. The Clarity You Can't Get From Overthinking

There’s something wild that happens when you write your thoughts instead of keeping them all inside your head. Thoughts that seemed jumbled in your head suddenly make sense on paper. That argument with your partner? When you write it out, you might realize what actually bothered you wasn’t what they said, but that old insecurity it triggered. Problems that felt overwhelming become manageable when you see them on paper. It’s like your brain works differently when your hand is moving across the page.

3. Spotting the Patterns You Can't See Day-to-Day

When you journal regularly, something fascinating emerges – your personal patterns. That afternoon slump every Tuesday? Turns out it hits after meetings with your micromanaging boss. The days you feel great? They usually follow nights when you go to bed before 11. Your journal becomes this mirror showing you connections between your habits, relationships, and moods that you’d never notice otherwise. Once you see them, you can actually do something about them.

4. Building Emotional Muscle Memory

Just like going to the gym trains your body, regular journaling trains your emotional responses. Over time, you’ll notice you start handling difficult situations better – not because you’re trying to, but because you’ve practiced working through similar feelings on paper. That coworker who used to ruin your day? Suddenly their comments roll off your back. The anxiety before big events? It’s quieter now. These changes happen so gradually that you might not notice until someone points it out.

5. Sleep That Actually Refreshes

For anyone whose brain loves to replay the day’s stresses at 2 AM, journaling can be a game-changer. Spending just five minutes writing down what’s worrying you before bed is like giving your brain permission to stop obsessing. It’s not that the problems disappear – they’re just safely stored on paper where you can deal with them tomorrow. Many journalers find they fall asleep faster and wake up feeling more rested, especially when they make this a nightly habit.⁶

How to Start Journaling for Your Mental Health

First things first – stop worrying about doing it “right.” Your journal doesn’t need perfect sentences or deep thoughts. Just grab whatever’s nearby – a napkin, your phone’s notes app, the back of a receipt – and scribble down one honest thing you’re feeling. Maybe it’s “I’m annoyed about the traffic today” or “That sandwich was really good.” Small starts lead somewhere.

The magic happens when you make it a no-pressure habit. Try keeping your journal by your bed and writing three things before sleep – what made you smile, what annoyed you, what you’re avoiding thinking about. Some days you’ll write a paragraph, other days just “Too tired, goodnight.” Both count. If you skip a week? No guilt – just pick up where you left off. This is your space, with zero rules.

Journaling Prompts to Support Your Well-Being

Staring at a blank page? Try these simple starters to get the words flowing:

“What’s currently living in my head rent-free?” (That annoying conversation? The weird dream? That thing you wish you’d said?)
“What’s one thing I’m pretending not to know?” (About myself, a situation, someone else’s behavior)
“What would make today feel 10% lighter?” (A nap? Saying no to something? Eating an actual meal?)

Some days you’ll want to go deeper:

“If my mood was weather, what would the forecast be?” (Cloudy with afternoon irritation? Unexpected sunshine?)
“What’s something I’ve been carrying that I could put down?” (An old grudge? Others’ expectations? The need to be right?)
“What did little me need to hear that I can tell myself now?“

The trick is to follow what feels alive for you in the moment. If a prompt makes you roll your eyes, skip it. If one makes your stomach clench a little – that’s probably the one worth writing about. No rules, just what helps you breathe easier today.⁷

Get Mental Health Support at Mission Connection Today

The blank paper holds so much – our scattered thoughts, our quiet fears, the words we can’t say aloud. Journaling becomes a sanctuary until the day we realize some storms need more than paper can bear. At Mission Connection, we provide ongoing support through individual therapy, group sessions, and telehealth options, all designed to help you with your mental well-being.

Or if you’re keen to learn other self-help strategies to help soothe your mind and manage your mental health, check out our pages on:

Ready to take the next step? Start your journey with Mission Connection today.

References

WebMD. (2024, February 25). Mental health benefits of journaling. https://www.webmd.com/mental-health/mental-health-benefits-of-journaling
Sarkis, S. A., PhD. (2020, January 24). Learn new ways to journal so you can reduce stress and increase self-awareness. Psychology Today. https://www.psychologytoday.com/us/blog/here-there-and-everywhere/202001/discover-8-journaling-techniques-better-mental-health
Bullet Journal. (n.d.). Ryder Carroll. https://bulletjournal.com/pages/rydercarroll?srsltid=AfmBOopQJuwbLJ4wKJHd-Iwg3siPKOLVShO0kqyrezKJfrzBkk07_XVO
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84, 377–389.
Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(1), e001154. https://doi.org/10.1136/fmch-2021-001154
Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2017). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139–146. https://doi.org/10.1037/xge0000374
Madeson, M., PhD. (2020, June 14). Self-esteem journals, prompts, PDFs, and ideas. Positive Psychology. https://positivepsychology.com/self-esteem-journal-prompts/