Journaling for Mental Health: Why It Helps and How to Start
As life runs it’s natural course, we can run into stress, overwhelm, confliction, anxiety, doubt, etc. — making it hard to untangle the thoughts and emotions swirling around inside your mind and body. Journaling is a simple but empowering way to slow down, reflect, and make sense of what you’re experiencing.
As a therapist, I often encourage clients to use journaling as a tool for self-discovery, building self-awareness, and better understanding your emotional/behavioral experiences. The best part? You don’t need fancy supplies or hours of free time—just something to write in, whether it’s a notebook or an app, and a willingness to show up for yourself.
Why Journaling Supports Mental Health
Research and clinical practice show that journaling has many benefits for mental health, including:
Clarity and organization of thoughts – Writing helps sort through confusing or overwhelming emotions, making them feel more manageable.
Stress reduction – Putting words to feelings lowers internal tension and helps calm the nervous system.
Emotional expression – Journaling offers a safe space to say what might feel too difficult to speak aloud.
Self-awareness – Reflecting on your experiences can highlight patterns, triggers, and strengths.
Healing and growth – By processing past or present struggles, journaling supports resilience and personal growth.
One of the most significant reasons why I suggest the practice of journaling to my clients is because of the space it allows for reflection, awareness, and introspection.
Often, when we experience anxiety, depression, relational conflict, and more, we don’t always understand why we have these symptoms and how they impact us in the present (relationships, work, family, identity, etc.). When we journal about our experiences, symptoms, feelings, and behaviors, we get the opportunity to ask ourselves, “who am I, and how did I come to be” — this helps us build self-awareness...creating a better understanding of our experiences, symptoms, feelings, and behaviors in the future when they occur. We become empowered, as such awareness and understanding gives us more choice and autonomy in our life.
If I haven’t sold you on journaling yet, I’ll give you one other reason why I highly suggest journaling: emotional processing.
We could all probably agree that experiencing any type of stress or mental health challenge doesn’t feel good. As humans, our brains are designed to protect us from what doesn’t feel good. Often, our brain does this by emotional suppression or avoidance. While this helps in the moment, it hurts us in the future because what we don’t feel becomes stored in the body, building and building over time — creating tension, exhaustion, fatigue, overwhelm, and more stress.
When we journal, we are allowing our body and mind to release what we’ve stored within. Our cognitive gears turn when we reflect and take our thoughts outside of our mind, slowing breaking down the stress that’s been built up and stored.
Hopefully I’ve peaked your interest in journaling by now, but even if, you may be wondering, “how do I journal?” I get this question often. It can feel daunting trying to decide what to write about and initially, it might even feel silly writing about your feelings. Don’t be afraid to use a guided journal or an app that can help you get started. Some apps that I recommend are: How We Feel, Day One, and Journal (Apple).
How to Start Journaling
There’s no “right” way to journal. What matters most is finding an approach that feels natural and supportive for you. Here are a few tips:
Choose your format – Use a notebook, a phone app, or even voice notes. Pick what feels easiest to stick with.
Set aside time – Even 5–10 minutes a day can make a difference. Consider pairing journaling with an existing routine, like your morning coffee or winding down at night.
Write freely – Don’t worry about grammar, spelling, or structure. This writing is just for you.
Start with prompts – If staring at a blank page feels intimidating, try:
“Right now, I feel…”
“One thing I need today is…”
“A challenge I’m facing is…”
“This situation has impacted me because…”
“Something I wish people knew about me right now is…”
“Something I’m grateful for…”
Be compassionate with yourself – Some entries may feel messy or heavy. That’s okay. Your journal is a judgment-free zone.
One last gentle reminder: Journaling is like having a conversation with yourself—a way to listen more deeply, release what you’ve been holding in, and care for your mental health. It’s for you!
Journaling can be whatever you need it be—there’s no right or wrong way to journal. Start small. Consistency matters more than length, and even a few sentences can help. You might be surprised at how powerful such a simple tool can be.