Simple Steps to Start Journaling for Mental Health Today

Over the years, I’ve noticed how journaling can really help support therapy. Writing things down lets people explore their thoughts more fully, discover hidden patterns, and learn more about themselves. By the end of this blog, you’ll see how journaling can boost mental health, learn what to keep in mind before starting, and pick up helpful tips to begin your own journal. 

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The Benefits of Journaling: How It Can Help You 

As a therapist, I strongly believe that journaling is a powerful tool for reducing stress and boosting emotional health. It helps continue the progress made in therapy and can lead to better results. Here are some ways journaling can help you. 

How Can Journaling Benefit Your Mental Health 

Studies indicate that keeping a journal provides notable advantages, such as boosting mood, lowering anxiety, and improving emotional regulation (Pennebaker & Smyth, 2016; Baikie & Wilhelm, 2005). By writing down your thoughts and emotions, you externalize your internal experiences. This process aids in achieving clarity to handle stressors, discover effective coping mechanisms, and manage your emotions (Smyth, 1998; Frattaroli, 2006). 

Writing in a journal helps you connect with your inner self, encouraging self-reflection and enhancing self-awareness. It can sometimes reveal patterns, beliefs, and motivations that affect mental health (Lepore & Smyth, 2002; Pennebaker, 1997). Furthermore, journaling is a useful tool for problem-solving and setting goals. By recording challenges and ambitions, you can clarify goals, generate solutions, and monitor progress over time, which ultimately increases motivation and a sense of empowerment (Lyubomirsky et al., 2011; Sheldon & Lyubomirsky, 2006). 

Benefits of Journaling 

1. Accessibility 

Your journal is ready whenever you need it, providing a space for pouring out thoughts and feelings without fear of judgment. In this journal, there is no right or wrong way to express yourself. You can write freely, sketch, or even paste in mementos that hold significance to you. It is a judgment-free zone where your vulnerabilities can be laid bare, allowing for genuine self-exploration and growth. Whether you choose to write daily, weekly, or whenever inspiration strikes, your journal patiently awaits your return, ready for whatever thoughts you wish to share. 

1. Meaning-Making 

Humans naturally seek to process and understand their experiences, especially in the aftermath of trauma. When terrible things have happened, journaling can be a way to make sense of the experience. Recounting trauma through writing helps to organize the painful, unspeakable, and unbearable nature of these memories. Unprocessed trauma memories typically exist in fragments in the brain, showing less involvement in areas like the hippocampus, resulting in a lack of context and clear beginning, middle, and end. By framing the memory within a written narrative it becomes more manageable and less overwhelming, offering a sense of control and clarity.  

1. Find Your Voice 

Journaling grants you the freedom of and access to your authentic voice. It’s uninhibited self-expression without the fear of criticism. As you continue to journal, you may find that it enhances your self-awareness. Through introspection and reflection, different aspects of yourself gradually come to light, enabling you to recognize patterns, beliefs, and emotions that may have been previously unconscious. 

1. Validation 

Putting your thoughts into written words validates them and lends them a sense of tangibility. This validation plays a role in acknowledging and processing your emotions. 

4 Steps to Consider Before You Start Journaling for Mental Health 

These are the key concepts to consider before you begin journaling. 

Privacy 

Maintain the privacy and security of your journal. If you’re using a physical notebook, keep it in a place no one will look and consider writing a warning on the cover to deter anyone tempted to read it. This warning could indicate that the contents may include personal reflections and observations that others might find uncomfortable or challenging to read. Alternatively, if you’re journaling digitally, ensure the file’s security by setting up a password to restrict unauthorized access. This precaution helps safeguard your privacy and ensures that your journal remains a safe space for your thoughts and feelings. 

Set Boundaries 

Journaling can take you to some dark places. It’s important to set boundaries to stay safe. Take it one step at a time, gradually going deeper into your thoughts and emotions. You may start with prompts and then eventually build up to free writing. In addition to this, another way to set boundaries is through the amount of time you spend journaling. Start with short writing sessions (15-20 minutes). You want to set a time frame that works for you, which gives enough time to self-disclose without overwhelming you. Set a timer. When the timer goes off, stop writing. 

Take Breaks 

If you feel overwhelmed, take breaks and engage in relaxation activities. 

Introduce Feedback Loops 

Once you are comfortable with your journaling practice, consider introducing feedback loops. These loops involve reading back your entries and providing reflective statements. 

• Here are some reflections that are content based: 

• When I read this I am interested that… 

• When I read this I notice… 

• When I read this I remember… 

-or- 

• Here are some reflections that are emotion based: 

• When I read this I feel… 

• When I read this I have sensations of… 

• When I read this I am aware of… 

Where to Start 

Developing a journaling practice, like any skill, requires consistent effort. If you’re uncertain about what to write in your journal, consider the below journal ideas. 

Journaling Ideas and Prompts for Beginners 

One-sentence journal: 

• Streamlined approach. It is a single daily entry. It is ideal for those who are just starting and may struggle with longer forms of journaling.  

Springboard Prompts: 

• Offers a structured starting point, guiding individuals who may be unsure of what to write about or how to begin expressing themselves on paper. 

Here are ten journal prompts to jumpstart your writing process: 

• Right now, I’m experiencing strong emotions of… 
• Today, I found joy in… 
• I’m feeling anxious about… 
• To alter the outcome, I could… 
• My worries have been weighing on me, particularly… 
• A friend offered support by… 
• I’m grappling with feelings of fear related to… 
• A more realistic perspective on my fear might be… 
• I’m grateful for… 
• I can release my grip on things beyond my control by… 

Lists 

Lists can be a fantastic tool for beginners, offering a structured and accessible way to organize thoughts, ideas, and experiences. They provide a straightforward format that doesn’t require extensive writing or introspection, making them helpful for those who may feel overwhelmed by the prospect of starting a journal. Here are some examples of lists that you can incorporate into journal writing. 

Gratitude List: 

• Five things I’m grateful for today. 

• People who have positively impacted my life. 

• Accomplishments I’m proud of. 

• Simple pleasures that bring me joy. 

• Acts of kindness I’ve experienced or witnessed. 

Self-Reflection List: 

• My core values and beliefs. 

• Personal strengths and attributes I possess. 

• Areas of personal growth and development. 

• Patterns or habits I’d like to change. 

• Lessons learned from recent challenges or setbacks. 

Coping Strategies List: 

• Techniques for managing stress or anxiety. 

• Activities that help me relax and unwind. 

• Healthy habits I want to incorporate into my daily routine. 

• Supportive resources or people I can turn to during difficult times. 

• Positive affirmations or mantras to boost resilience. 

Relationships List: 

• Qualities I value in my closest relationships. 

• Communication skills I want to improve in my interactions. 

• Boundaries I need to establish or reinforce in relationships. 

• Ways to cultivate deeper connections with loved ones. 

• Expressions of appreciation or gratitude for significant relationships. 

Accomplishments List: 

• Recent achievements, big or small. 

• Challenges I’ve overcome and lessons learned. 

• Skills or talents I’ve developed or honed. 

• Progress I’ve made towards my personal or professional goals. 

• Moments of personal growth or self-discovery. 

References: 

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346. 

Lepore, S. J., & Smyth, J. M. (2002). The Writing Cure: How Expressive Writing Promotes Health and Emotional Well-Being. American Psychological Association. 

Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166. 

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org. Questions or concerns about the preceding article can be directed to the author or posted as a comment below.