Journaling as a Mental Health Tool

It is the season of resolutions and change!  Personally, I am not big on New Year’s resolutions. It just feels like so much pressure to change and change quickly. I like to think of change as gradual, intentional work that can be started any day of the year. As a therapist, I am always looking for tools and techniques that might facilitate steady and positive change for my clients… and myself! Journaling can be an amazing tool for anyone looking to make healthy changes, process experiences, and track progress. Below are some insights on journaling and suggestions for starting the journaling process.

The Process of Journaling

Journaling can look many different ways, but essentially, it is the process of expressing and exploring our thoughts and feelings through writing or art. Journaling can be a way of dealing with stress, fear, loss or change. Journaling can also be used for practicing gratitude, tracking symptoms and mood, or meeting various goals. Change, stress, and goal setting can feel overwhelming and heavy. Journaling can help you organize your thoughts and feelings, track your progress, and lighten your mental load.  

Steps to Journaling

1.     First, determine why you want to try journaling. Are you feeling down and want to explore ways to reduce stress and improve your mood? Are you wanting to process a break-up or change in your life? Maybe you have goals or resolutions that you want to achieve in the coming months or year? Perhaps you want to focus on gratitude? The journaling process can be fluid. Your style and intentions might change once you begin, but it is helpful to know your initial reasons for starting.

2.     Now that you know why you want to journal, consider how often and where you would like to do your writing. Choosing a specific time and place can be helpful when you first begin. For some, it makes sense to journal at the end of the day as part of a quiet, bedtime routine. For others, journaling in a public place might be less intimidating. Decide where and how often you’d like to make journal entries. Setting some short-term goals for yourself can help you create a healthy habit. Try journaling every day for the first few weeks.

3.     Next, consider your method. Do you prefer pen and paper, a running document on your laptop, the notes section of your I-phone, or even a journaling app? Some people benefit from a guided journal with daily prompts and questions. Decide what works best for your lifestyle and privacy needs.

4.     The first blank page can be daunting to say the least! Try to let go of any expectations or rules around journaling. Grammar, neatness, and language matter little. Picture-perfect is not the goal! Remember that journaling isn’t just a recap of your day; it is a process for exploring how your experiences make you feel. Naming your feelings is always a great place to start. It is even ok to share your hesitation or doubts with journaling. Example: “I feel nervous about starting this journal because I don’t know if it will help, but I am willing to give it a try.” The internet is filled with journaling prompts and suggestions. If you feel stuck, look for journaling prompts that might inspire you. There will be days that feelings and thoughts flow easily, and there will be days when it feels a little forced to write. If your therapist knows your goals for journaling, she might be able to give you some helpful guidance as well.

5.     You can’t mess this up. Really! Journaling is a creative outlet for you to explore your thoughts and experiences. There is no grade and no judgement.

6.     If you are not a natural writer or feel unsure about the process, set a timer for yourself. Journal for 5 minutes. Journal for 90 seconds! We can do just about anything for 90 seconds. The goal is simply to begin. You might need to experiment with the amount of time that works best for your needs.

7.     After a couple weeks of journaling, it can be helpful to look back over the writing you have done, allowing you to notice patterns in your mood and behaviors. Reviewing past entries can also show growth and positive changes that you have made. If you are open to it, counseling sessions can be a great place to discuss any insights/questions you have about your entries.

Benefits of Journaling and the Process

Additional points to consider:

Journaling can be a helpful tool in decreasing stress and anxiety. Always be aware of how the process is making you feel. If you find that you are feeling overwhelmed after a long journal entry, take a break. Consider setting a timer for shorter entries. Ending your journal entry with gratitude statements can also be helpful. If you need additional support, reach out to a therapist for ideas and guidance.

Most people can benefit from slowing down and reflecting on their experiences and goals. I hope these suggestions give you the encouragement you need to begin the process. Happy writing!

How The Mind Spot Can Help

The Mind Spot can offer strategies for decreasing stress in teens. Make an appointment with Aimee Rodriguez or one of our counselors today. Meet Our Counselors