Updated 03/21/2023Journaling has long been recognized as an effective way to reduce stress, help with depression and anxiety, focus your mind, and organize your life. It can be a great tool to use for meditation, to open up, and let go of anxious thoughts that bother you, in a healthy way.One of the best parts of journaling is that it’s something you can do at home, when it’s convenient for you, without needing a lot of time, resources, or skill. There’s more to keeping a journal than just getting your thoughts down on paper, though.Researchshows that a daily journaling practice can help improve your mental health and get your life back on track, whether you’re struggling with relationships, future goals, or how to stay organized. Expressive writing and gratitude journaling can even affect the way you communicate with a partner, your children, your coworkers, your friends, your parents, or anyone in your life.Read on to learn more about what science says regarding the positive effects of journaling for better mental health.

Updated 03/21/2023

Journaling has long been recognized as an effective way to reduce stress, help with depression and anxiety, focus your mind, and organize your life. It can be a great tool to use for meditation, to open up, and let go of anxious thoughts that bother you, in a healthy way.

One of the best parts of journaling is that it’s something you can do at home, when it’s convenient for you, without needing a lot of time, resources, or skill. There’s more to keeping a journal than just getting your thoughts down on paper, though.

Researchshows that a daily journaling practice can help improve your mental health and get your life back on track, whether you’re struggling with relationships, future goals, or how to stay organized. Expressive writing and gratitude journaling can even affect the way you communicate with a partner, your children, your coworkers, your friends, your parents, or anyone in your life.

Read on to learn more about what science says regarding the positive effects of journaling for better mental health.

What Does Journaling Do for Your Mental Health?Expressing yourself creatively, like when you write in a journal, is great for relieving stress and focusing on the things in life that aren’t serving you. You can use a journal to develop or practice healthy habits, set and work toward goals, or manage your mental health and improve anxiety, reduce stress, or regulate a depressive disorder. Even gratitude journaling for just a few minutes a day can make a world of difference to your mental wellbeing.Common benefits of journalingThere are many reasons why people commit to a journaling practice. The process of writing is inherently therapeutic. It can help you organize your thoughts, express yourself, and process and deal with your emotions — both good and bad — in a positive, healthy way.Other benefits of journaling can include:Reducing stressIdentifying and tracking goalsAchieving those goalsTracking problems so you can recognize triggersFinding inspirationImproving self-confidenceOvercoming fearsIdentifying and addressing negative thought patterns and behaviorsStarting a habit of using self-talk and creating mantras“Journaling can help with processing through negative thoughts and feelings. It can be a way to let out strong and intense emotions that might be challenging to cope with.”Talkspace Therapist Bisma Anwar, LMHCMental health benefits of journalingThe benefits of journaling go far beyond just motivation and self-improvement. Areviewof 31 clinical studies on the use of journaling as an intervention determined it can indeed be effective as an adjunct therapy in addition to other evidence-based forms of treatment.Of the many positives journaling has to offer, topping the list are ease of implementation (with virtually no resources needed) and little-to-no risk of any adverse effects. Additional mental health benefits of daily journaling as a supplemental intervention can include:Reducedmental stress and anxietyCopingwithmajor depressive disorder (MDD)Managingsymptoms ofpost-traumatic stress disorder (PTSD)“Journaling is a healthy coping strategy that includes mindfulness of emotions and insight building which can happen when we start to write down our thoughts and feelings.”Talkspace Therapist Bisma Anwar, LMHC

What Does Journaling Do for Your Mental Health?

Expressing yourself creatively, like when you write in a journal, is great for relieving stress and focusing on the things in life that aren’t serving you. You can use a journal to develop or practice healthy habits, set and work toward goals, or manage your mental health and improve anxiety, reduce stress, or regulate a depressive disorder. Even gratitude journaling for just a few minutes a day can make a world of difference to your mental wellbeing.

Common benefits of journaling

There are many reasons why people commit to a journaling practice. The process of writing is inherently therapeutic. It can help you organize your thoughts, express yourself, and process and deal with your emotions — both good and bad — in a positive, healthy way.

Other benefits of journaling can include:

“Journaling can help with processing through negative thoughts and feelings. It can be a way to let out strong and intense emotions that might be challenging to cope with.”

Talkspace Therapist Bisma Anwar, LMHC

Mental health benefits of journaling

The benefits of journaling go far beyond just motivation and self-improvement. Areviewof 31 clinical studies on the use of journaling as an intervention determined it can indeed be effective as an adjunct therapy in addition to other evidence-based forms of treatment.

Of the many positives journaling has to offer, topping the list are ease of implementation (with virtually no resources needed) and little-to-no risk of any adverse effects. Additional mental health benefits of daily journaling as a supplemental intervention can include:

“Journaling is a healthy coping strategy that includes mindfulness of emotions and insight building which can happen when we start to write down our thoughts and feelings.”

How to Start a Mental Health Journal

Journaling for mental health can be a powerful self-help technique that you can start today. All you need is a notebook or paper, a pen or pencil, and a few minutes. You might try journaling if you feel stressed, are having anxiety, or find that you’re struggling with a problem.

Need help getting started? Try the following tips.

Tips for successful daily journaling

People who start (and stick with) journaling often find the following strategies are helpful in the beginning.

“Journaling is most effective when it is done on a daily basis. Patients can commit to a time of day when they can take a few minutes to write down their thoughts and feelings.”

“If it is hard to journal on a daily basis then it can be done a few days a week or even once a week so that it becomes a habit. Once it becomes a habit and the patient realizes the benefits of doing it, it might help them do it more often.”

Journaling for anxietyJournaling can bring peace into your life. It’s been shown instudiesas a way to reduce anxiety in young adults when used regularly.You can journal for anxiety as a way to:Reduce anxious thoughts and feelingsIdentify things that trigger your anxietyDecrease feelings of distressChallenge your unhealthy and negative emotion and negative thought patternsFigure out resolutions to problemsUnderstand, prioritize, and face your fearsImprove your mood

Journaling for anxiety

Journaling can bring peace into your life. It’s been shown instudiesas a way to reduce anxiety in young adults when used regularly.

You can journal for anxiety as a way to:

Journaling for depressionJournaling can be an effective way to manage symptoms of depression. When coupled with therapy and other forms of treatment — for example, medication or other self-help techniques — daily journaling can be incredibly successful for this mental health condition.Researchshows keeping a gratitude journal can improve your outlook on and quality of life and decrease psychological stress. Starting a gratitude journal to gain perspective on any negative emotion you experience can be a way that leads to better mental health.You can journal for depression to:Become more aware of your symptomsIdentify patterns of thinking and behavior that can lead to depressionTake control of your emotionsRefocus your viewpoints

Journaling for depression

Journaling can be an effective way to manage symptoms of depression. When coupled with therapy and other forms of treatment — for example, medication or other self-help techniques — daily journaling can be incredibly successful for this mental health condition.Researchshows keeping a gratitude journal can improve your outlook on and quality of life and decrease psychological stress. Starting a gratitude journal to gain perspective on any negative emotion you experience can be a way that leads to better mental health.

You can journal for depression to:

Journaling for stressWe all face stress in life. Stress, on its own, isn’t a bad thing. What you do with it, and how you handle it, can become the problem. When you’re overly stressed out, you can experience difficulties in personal and professional relationships, organization, motivation, and more. If stress management doesn’t come naturally to you, journaling might help you achieve better mental health.You can journal for stress to:Remind yourself of what you can,and cannot,controlPrioritize your responsibilities so you can focus on the most important things firstGrow as a personProcess your emotions more effectively

Journaling for stress

We all face stress in life. Stress, on its own, isn’t a bad thing. What you do with it, and how you handle it, can become the problem. When you’re overly stressed out, you can experience difficulties in personal and professional relationships, organization, motivation, and more. If stress management doesn’t come naturally to you, journaling might help you achieve better mental health.

You can journal for stress to:

18 Journal Prompts for Mental HealthPrompts can give you direction and focus in your journal each day. You don’t necessarily need to use or follow a prompt every day, but if you’re ever having a hard time getting started, try one of the following to keep your momentum going.List X thing or things you’re grateful forTalk about the day you just had (evening journal)Talk about your goals for the day (morning journal)Identify a personal or professional goal; list X ways you’ll work towards achieving itList your coping mechanisms and discuss how well they’re working for youDo a 5 and 5 entry: Where you were 5 years ago; Where you want to be in 5 more yearsWrite a letter to your 10/20/40-year old selfWrite a letter to your body; it can be an apology letter, a love letter, or a motivational letterDescribe who you are to someone you don’t knowWrite down X emotions you regularly feelWrite a REMINDER entry to read on a bad dayTalk about the best goal you’ve ever reachedIf you could be granted 3 wishes…What’s your purpose in life?Revisit your first memoryWhat is your biggest challenge in life right now?What do you want to improve on?What were the worst and best days of your life?“There are many free journal prompts available online. If someone wants to get a journal there are many versions on Amazon and other book sellers as well. Asking your therapist if they have any recommendations is a good place to start.”Talkspace Therapist Bisma Anwar, LMHCWhile it might not solve everything you’re struggling with, journaling for mental health can be a wonderful tool that helps you focus, let go of trauma, manage your emotions, and work towards the personal growth you’ve been seeking. Using templates makes it simple, but keep in mind, you don’t have to do it alone.If you’ve been finding it increasingly difficult to live a positive, productive, healthy life on your own, it might be time to get help. Therapy, especially when coupled with effective techniques likejournalingand otherself carestrategies, can be a game changer when it comes to your overall mental health and wellbeing.You don’t need to upend your life to get the therapy you needd.Online therapyplatforms like Talkspace can make it simple, affordable, and convenient to get help for your mental health condition. Our experienced and licensed therapists can help you achieve everything you’ve ever dreamed in life. Reach out today to get started.

18 Journal Prompts for Mental Health

Prompts can give you direction and focus in your journal each day. You don’t necessarily need to use or follow a prompt every day, but if you’re ever having a hard time getting started, try one of the following to keep your momentum going.

“There are many free journal prompts available online. If someone wants to get a journal there are many versions on Amazon and other book sellers as well. Asking your therapist if they have any recommendations is a good place to start.”

While it might not solve everything you’re struggling with, journaling for mental health can be a wonderful tool that helps you focus, let go of trauma, manage your emotions, and work towards the personal growth you’ve been seeking. Using templates makes it simple, but keep in mind, you don’t have to do it alone.

If you’ve been finding it increasingly difficult to live a positive, productive, healthy life on your own, it might be time to get help. Therapy, especially when coupled with effective techniques likejournalingand otherself carestrategies, can be a game changer when it comes to your overall mental health and wellbeing.

You don’t need to upend your life to get the therapy you needd.Online therapyplatforms like Talkspace can make it simple, affordable, and convenient to get help for your mental health condition. Our experienced and licensed therapists can help you achieve everything you’ve ever dreamed in life. Reach out today to get started.

Sources:1. Smyth J, Johnson J, Auer B, Lehman E, Talamo G, Sciamanna C. 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 Ment Health. 2018;5(4):e11290. doi:10.2196/11290.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed April 3, 2022.2. Sohal M, Singh P, Dhillon B, Gill H. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022;10(1):e001154. doi:10.1136/fmch-2021-001154.https://fmch.bmj.com/content/10/1/e001154. Accessed April 3, 2022.3. Smyth J, Johnson J, Auer B, Lehman E, Talamo G, Sciamanna C. 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 Ment Health. 2018;5(4):e11290. doi:10.2196/11290.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed April 3, 2022.4. Krpan K, Kross E, Berman M, Deldin P, Askren M, Jonides J. An everyday activity as a treatment for depression: The benefits of expressive writing for people diagnosed with major depressive disorder. J Affect Disord. 2013;150(3):1148-1151. doi:10.1016/j.jad.2013.05.065.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759583/. Accessed April 3, 2022.5. Sloan D, Sawyer A, Lowmaster S, Wernick J, Marx B. Efficacy of Narrative Writing as an Intervention for PTSD: Does the Evidence Support Its Use?. J Contemp Psychother. 2015;45(4):215-225. doi:10.1007/s10879-014-9292-x.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4669193/. Accessed April 3, 2022.6. Hunt J, Eisenberg S. Mental health problems and help-seeking behavior among college students. The Journal of adolescent health: official publication of the Society for Adolescent Medicine. 2010;46(1):3-10.https://digitalcommons.dartmouth.edu/. Accessed April 3, 2022.7. Tan T, Tan M, Lam C et al. Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomised controlled trial. BMJ Supportive & Palliative Care. 2021:bmjspcare-2021-003068. doi:10.1136/bmjspcare-2021-003068.https://spcare.bmj.com/content/early/2021/07/07/bmjspcare-2021-003068.abstract. Accessed April 3, 2022.

Sources:

  1. Smyth J, Johnson J, Auer B, Lehman E, Talamo G, Sciamanna C. 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 Ment Health. 2018;5(4):e11290. doi:10.2196/11290.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed April 3, 2022.

  2. Sohal M, Singh P, Dhillon B, Gill H. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022;10(1):e001154. doi:10.1136/fmch-2021-001154.https://fmch.bmj.com/content/10/1/e001154. Accessed April 3, 2022.

  3. Smyth J, Johnson J, Auer B, Lehman E, Talamo G, Sciamanna C. 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 Ment Health. 2018;5(4):e11290. doi:10.2196/11290.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed April 3, 2022.

  4. Krpan K, Kross E, Berman M, Deldin P, Askren M, Jonides J. An everyday activity as a treatment for depression: The benefits of expressive writing for people diagnosed with major depressive disorder. J Affect Disord. 2013;150(3):1148-1151. doi:10.1016/j.jad.2013.05.065.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759583/. Accessed April 3, 2022.

  5. Sloan D, Sawyer A, Lowmaster S, Wernick J, Marx B. Efficacy of Narrative Writing as an Intervention for PTSD: Does the Evidence Support Its Use?. J Contemp Psychother. 2015;45(4):215-225. doi:10.1007/s10879-014-9292-x.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4669193/. Accessed April 3, 2022.

  6. Hunt J, Eisenberg S. Mental health problems and help-seeking behavior among college students. The Journal of adolescent health: official publication of the Society for Adolescent Medicine. 2010;46(1):3-10.https://digitalcommons.dartmouth.edu/. Accessed April 3, 2022.

  7. Tan T, Tan M, Lam C et al. Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomised controlled trial. BMJ Supportive & Palliative Care. 2021:bmjspcare-2021-003068. doi:10.1136/bmjspcare-2021-003068.https://spcare.bmj.com/content/early/2021/07/07/bmjspcare-2021-003068.abstract. Accessed April 3, 2022.

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