How Journaling Can Improve Mental Health
Journaling for mental health isn’t just putting pen to paper; it’s a powerful tool for exploring thoughts, processing emotions, and supporting overall mental well-being. Whether you’re managing stress, seeking clarity, or simply want to understand your feelings better, journaling can be an accessible, flexible practice that benefits anyone — no experience or writing skill required.
In this blog post, we’ll explore the therapeutic benefits of journaling for mental health, how it can support different audiences, practical tips to get started, the various ways you can journal, strategies for overcoming moments when journaling feels weird or you feel stuck, and inspiration from The Artist’s Way.
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Why Journaling Supports Mental Health
Writing about your thoughts and feelings helps you organise emotions, gain perspective, and regulate your nervous system. Studies show that journaling can:
- Reduce stress and anxiety
- Improve emotional regulation and resilience
- Enhance self-awareness and reflection
- Support problem-solving and mental clarity
By externalising thoughts onto the page, you can gain distance from overwhelming emotions, making it easier to process experiences and notice patterns in your thinking.
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Who Can Journaling Help?
Thankfully, you don’t have to fit into a specific category to benefit from journaling. Whether you’re looking for a way to unwind after a busy day, explore your emotions, or simply try something new, creative expression can be a powerful tool for anyone. It’s not about skill or talent — instead, it’s about giving yourself permission to create, reflect, and connect with your feelings in a safe and supportive way.
However, there are certain groups that may benefit from journaling more than others:
Journaling for Veterans
For Veterans, journaling can provide a safe space to explore complex emotions, process service-related experiences, and work through memories that may be difficult to discuss verbally.
Journaling for Carers
Carers often put the needs of others first, leaving little time to reflect on their own feelings. Therapeutic journaling allows carers to release stress, process emotions, and reconnect with themselves.
Journaling for Neurodivergent Children and Adults
Journaling can also support emotional regulation and self-expression for neurodivergent individuals. Writing or drawing in a journal helps make feelings more tangible and manageable, providing a structured outlet for expression.
Journaling for Adolescents and Teens
Likewise, teens face unique pressures and identity challenges. Journaling helps them explore emotions safely, build self-confidence, and manage stress, anxiety, or low mood without judgment.
Journaling for Adults and Seniors
Even adults without clinical diagnoses can benefit from journaling to reduce stress, reflect on thoughts, and gain clarity.
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Different Ways to Use Journaling
Additionally, journaling doesn’t have to be the same for everyone. Here are some approaches to try:
Gratitude Journal
Focus on the positive by writing down things you’re grateful for each day — big or small. This practice can improve mood and encourage a positive mindset.
One Line a Day
Perfect for busy schedules, the one-line-a-day approach lets you capture a single thought, feeling, or observation each day. Over time, these entries provide insight into patterns and personal growth.
Nature or Art Journals
Combine journaling with drawing, doodling, or reflecting on experiences in nature. This can be particularly calming and meditative, offering both creative expression and mental health benefits.
Emotion-Focused Journals
Use prompts to explore specific feelings, triggers, or challenges. This type of journaling can support emotional regulation and self-reflection.
Combination Journals
Another option is to mix gratitude, reflection, creativity, and prompts in one journal — creating a personalised space for holistic self-care.
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Using The Artist’s Way Approach
Many people find inspiration from Julia Cameron’s The Artist’s Way, which encourages daily journaling through “Morning Pages” — writing three pages of free-form thoughts first thing in the morning. This practice helps clear mental clutter, explore emotions, and spark creativity.
Other elements of Cameron’s approach, like “Artist Dates” (solo creative excursions), can complement journaling by providing new experiences to reflect on and write about. Integrating ideas from The Artist’s Way can make journaling feel more structured, creative, and motivating.
Example Tip:
- Try writing three pages of free expression each morning, without judgment or editing — even if it starts with “I don’t know what to write…”
Getting Started With Journaling
- Choose Your Journal
Pick a notebook or digital platform that feels comfortable. It doesn’t need to be fancy — just a place where you can write freely. - Set Aside Time
Even 5–10 minutes a day can be beneficial. Try writing at the same time each day to build a habit. - Use Prompts to Get Started
Examples include:
- “How am I feeling right now?”
- “What is one thing I’m grateful for today?”
- “What challenges did I face, and how did I handle them?”
- Be Honest and Non-Judgmental
Journaling is for you — let your thoughts flow naturally without worrying about spelling, grammar, or style. - Reflect and Notice Patterns
Over time, you may notice recurring thoughts, triggers, or patterns in your emotions. Reflection can help you make sense of these patterns and identify areas for personal growth or support.
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What to Do If Journaling Feels Weird or You Feel Stuck
It’s normal for journaling to feel awkward at first. Here are some tips to get started:
- Set a timer — even 5 minutes is enough.
- Write without an agenda — don’t worry about structure or grammar.
- Start with “I don’t know what to write” — acknowledging the blank page is a valid starting point.
- Free write — jot down any words, feelings, or observations that come to mind.
- Use simple prompts — such as “What’s on my mind?” or “How am I feeling today?”
Even short, imperfect journaling sessions are beneficial for emotional regulation and stress reduction.
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Combining Journaling With Other Practices
Journaling can be even more effective when paired with other supportive practices. Combining approaches helps deepen self-reflection, manage stress, and enhance overall well-being. Here are some ways to integrate journaling with complementary techniques:
Mindfulness or Meditation
Take a few minutes to focus on your breath or notice your surroundings before journaling. Mindfulness can help you centre yourself and create a calm, focused mindset, making it easier to explore thoughts and emotions on the page.
Creative Expression
Mix art and journaling by adding sketches, doodles, or collages alongside your writing. Creative expression can make your journal more engaging and help externalise emotions that are difficult to put into words.
Movement and Body Awareness
Journaling coupled with gentle movement — like stretching, yoga, or mindful walking — can be a great way to process emotions physically, as well as mentally. Movement can stimulate clarity and encourage a deeper connection to your feelings.
Therapeutic Support
If you’re working with a mental health professional, consider discussing insights from your journaling. Journals can also be a helpful tool in therapy, offering concrete examples of patterns, triggers, and emotional responses that might be hard to recall in conversation.
Music or Sound Therapy
Finally, listening to calming or reflective music while journaling can support concentration, soothe anxiety, and inspire creativity. Apps like Calm provide music tracks specifically designed for relaxation, meditation, and focus, making it easy to combine sound therapy with journaling.
By combining journaling with these complementary practices, you create a multi-layered approach to mental health — addressing both mind and body, helping you process emotions, and cultivating mindfulness and self-awareness.
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Final Thoughts
Journaling is a simple yet powerful tool for enhancing mental health. It helps you process emotions, reduce stress, and gain clarity in your thoughts — all while creating a private, safe space to explore your inner world.
At Body & Mind, our programs and Telehealth services can support you in integrating journaling with other mindfulness and therapeutic techniques. All programs include complimentary premium access to Calm, and we provide access to our large referral network for additional support. Book a session online or click here to learn more about our programs.
References
Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
Cameron, J. (1992). The Artist’s Way: A Spiritual Path to Higher Creativity. TarcherPerigee.
Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. Guilford Press.
Smyth, J. M. (1998). Written emotional expression: Effect sizes, outcome types, and moderating variables. Journal of Consulting and Clinical Psychology, 66(1), 174–184. https://doi.org/10.1037/0022-006X.66.1.174