Journaling for Mental Health
When you were a teenager, you might have kept a diary hidden under your mattress.
It was a place to confess your struggles and fears without judgment or punishment.
It likely felt good to get all of those thoughts and feelings out of your head and
down on paper. The world seemed clearer.
You may have stopped using a diary once you reached adulthood. But the concept and
its benefits still apply. Now it’s called journaling. It's simply writing down your
thoughts and feelings to understand them more clearly. And if you struggle with stress,
depression, or anxiety, keeping a journal can be a great idea. It can help you gain
control of your emotions and improve your mental health.
One of the ways to deal with any overwhelming emotion is to find a healthy way to
express yourself. This makes a journal a helpful tool in managing your mental health.
Journaling can help you:
Cope with depression
Journaling helps control your symptoms and improve your mood by:
Helping you prioritize problems, fears, and concerns
Tracking any symptoms day-to-day so that you can recognize triggers and learn ways
to better control them
Providing an opportunity for positive self-talk and identifying negative thoughts
When you have a problem and you're stressed, keeping a journal can help you identify
what’s causing that stress or anxiety. Once you’ve identified your stressors, you
can work on a plan to resolve the problems and reduce your stress.
Keep in mind that journaling is just one aspect of a healthy lifestyle for better
managing stress, anxiety, and mental health conditions. To get the most benefits,
be sure you also:
Relax and meditate each day.
Eat a healthy, balanced diet.
Exercise regularly—get in some activity every day.
Treat yourself to plenty of sleep each night.
Stay away from alcohol and drugs.
Use your journal to make sure you follow these guidelines daily.
How to journal
Try these tips to help you get started with journaling:
Try to write every day. Set aside a few minutes every day to write. This will help you to write in your journal
Make it easy. Keep a pen and paper handy at all times. Then when you want to write down your thoughts,
you can. You can also keep a journal on your smartphone.
Write or draw whatever feels right. Your journal doesn't need to follow any certain structure. It's your own private
place to discuss and create whatever you want to express your feelings. Let the words
and ideas flow freely. Don't worry about spelling mistakes or what other people might
Use your journal as you see fit. You don't have to share your journal with anyone. If you do want to share some of
your thoughts with trusted friends and loved ones, you could show them parts of your
Keeping a journal helps you create order when your world feels like it’s in chaos.
You get to know yourself by revealing your most private fears, thoughts, and feelings.
Look at your writing time as personal relaxation time. It's a time when you can de-stress
and wind down. Write in a place that's relaxing and soothing, maybe with a cup of
tea. Look forward to your journaling time. And know that you're doing something good
for your mind and body.