Journaling has become one of my most valuable habits. As someone who deals with depression and anxiety, writing has helped me sort through my feelings, keep track of life changes, and monitor the effects of treatments and medications. It’s a simple practice, but it makes a big difference.
Why Journaling Matters
Journaling is where I work through my thoughts, reflect on my day, and record important moments. For example, I note when doctors prescribe new medications, how they work, and any side effects I experience. This helps me communicate better with my healthcare team and gives me a clearer picture of my mental health journey.
I have stacks of journals from over the years. These filled pages are a record of my progress, challenges, and growth. Sometimes, I look back to remind myself of how far I’ve come or to learn from past experiences. These journals show my resilience and the steps I’ve taken to improve my life.
Beyond tracking changes, journaling is a private space to express thoughts I might not share with others. Writing helps me process emotions that feel overwhelming, giving me a sense of calm and clarity.
Keeping a journal can also improve self-awareness, help you process trauma, and boost problem-solving skills. Writing activates the brain’s analytical and reflective areas, making it easier to gain perspective on challenging situations.
The Science Behind Journaling
Research backs up the benefits of journaling. Studies have shown that writing about your thoughts and emotions can reduce symptoms of depression and anxiety. For example, expressive writing—a practice of writing about stressful or emotional experiences—has been found to improve mental health and even physical health by lowering stress levels and boosting immune function.
A study published in the Journal of Psychosomatic Medicine revealed that individuals who wrote about emotional experiences had better physical health outcomes compared to those who wrote about neutral topics. Similarly, research in the Journal of Affective Disorders found that journaling helped reduce symptoms of depression and anxiety in participants.
Keeping a journal can also improve self-awareness, help you process trauma, and boost problem-solving skills. Writing activates the brain’s analytical and reflective areas, making it easier to gain perspective on challenging situations.
Why Writing by Hand Is Special
Any kind of journaling is helpful, but writing by hand has its own benefits. It slows you down, making it easier to focus on your thoughts. Using a notebook and pen can also feel grounding and personal.
For me, using a nice leather journal and a smooth pen adds a touch of comfort to the practice. It makes the experience feel more intentional. But if writing by hand isn’t your style, digital journaling on a computer, phone app, or even voice memos works, too. The key is to find what works best for you and make it a regular habit.
How to Get Started
If journaling feels overwhelming, start small. You don’t need to write pages every day. Here are some simple prompts to get you going:
Journaling Prompts:
- Gratitude: List three things you’re grateful for today.
- Feelings: Write down how you’re feeling right now.
- Daily Highlights: What was the best part of your day?
- Challenges: Describe a challenge you’re facing and brainstorm ways to handle it.
- Free Writing: Set a timer for 5 minutes and write whatever comes to mind.
- Reflection: Think about where you were a year ago. How have you grown?
- Health: Record any symptoms, treatments, or changes in how you’re feeling.
Tips for Building the Habit:
- Choose a Time: Write at the same time every day—morning, evening, or whenever works best.
- Find Your Spot: Pick a quiet place where you can focus.
- Start Small: Write just a few sentences if that’s all you have time for.
- Be Honest: This is your space, so write what’s really on your mind.
- Use What You Like: Whether it’s a fancy journal, a plain notebook, or an app, pick something you enjoy using.
Journaling Is for You
Journaling is a simple way to care for yourself. It helps you understand your thoughts, track your progress, and process emotions. Whether you write on paper, type on a device, or record your voice, the most important thing is to just start.
Give yourself permission to try it. Your journal doesn’t have to be perfect—it just has to be yours. Over time, you may find, as I have, that journaling is an essential part of managing your mental health and understanding yourself better.
If you or someone you know is in crisis, please reach out to a mental health professional or crisis helpline immediately. There is help available, and you don’t have to navigate this journey alone.
Emergency: Call 911
National Suicide Prevention Lifeline: 800-273-8255
Online Chat: suicidepreventionlifeline.org