How To Start Journaling For Mental Health
Journaling, sometimes referred to as expressive writing, is a way to express one's emotions and thoughts, whether they’re related to upsetting or stressful events or the routine situations of daily life. Researchers at the University of Rochester Medical Center suggest that those who journal regularly may be better equipped to manage their emotions, which may positively affect their well-being and overall mental health. Read on for more information about journaling and the possible advantages of incorporating it into your routine, plus tips for getting started.
Potential mental health benefits of journaling
Writing in a journal can help you organize ideas, identify emotions, and make sense of memories. Studies indicate that expressive writing may also be useful in alleviating certain psychological symptoms. One 2017 research project in particular suggests that it "reinforces adaptive coping strategies, aids in time management, assists in the development of relationships, and improves overall well-being and quality of life."
There are many other potential benefits associated with journaling as well, including:
- Increased ability to manage stress
- Decreased anxiety symptoms
- Decreased depression symptoms
- The ability to track symptoms day to day
- The ability to identify recurrent thoughts and feelings
- Reduced intrusive thoughts and feelings throughout the day
- Increased ease in identifying possible causes of distress
- An outlet to express yourself freely
Tips for building a journaling habit
Many people believe that they need a lot of free time to devote to journaling when in fact, research suggests that 15–20 minutes at a time can be enough to provide benefits. If you’re looking to start keeping a journal, a few tips can help you get started or stick to your practice:
- Aim to write around the same time every day. Setting time aside to journal at a particular time of day may help you stick to your routine—particularly if you associate the process with another activity. For example, you might journal while you eat your breakfast or before brushing your teeth in the evening.
- Find a space that's quiet and soothing. To get started, you may want to create a small ritual around your journal writing. It could include having a cup of coffee or tea, sitting in a favorite chair, using a special pen reserved for the process, and taking a few deep breaths before you begin.
- Find a comfortable place to write. It could be your kitchen table, a park bench, the library, or any place where you feel comfortable and focused.
- Take your journal with you wherever you go. Having your journal within reach while you’re waiting in line, using public transport, or in other situations where you may have free time can allow you to jot down your thoughts more often.
- Use the format that you prefer. Whether it’s pen or pencil and paper or a computer, finding the format that allows your words to flow most easily is usually best.
- Think of a journal as your own personal space. This means that you’re free to express your thoughts, feelings, and ideas in whichever ways come to you. Maybe it's a kind of poem, a doodle followed by a few words, a list, or any other format that feels right to you on a given day.
- Don't worry about writing conventions. Grammar, syntax, and punctuation don’t matter when you’re writing for yourself. You can forget about writing “correctly” since the purpose is simply to get your thoughts and feelings out in words of any kind.
Other practices to support mental health
Journaling can be a valuable tool in fostering psychological well-being, and other practices can help support it. For example, research suggests that mindfulness can provide numerous potential mental health benefits, including alleviating stress and symptoms of anxiety and depression. Similarly, exercising regularly has been linked to improved self-esteem and cognitive function, reduced symptoms of anxiety and depression, and improved sleep.
Getting out in nature is another commonly recommended mental health tip, since studies indicate that it may help reduce stress and lessen depression symptoms as well. Eating nutritious foods could be helpful to mental health too, with some studies suggesting that the Mediterranean or Japanese diet can lower the risk of depression by 25–35%. In general, cultivating healthy habits and carving out time for practices that allow you to relax, connect, express yourself, and find joy may all support mental health.
Getting additional support in therapy
In addition to expressive writing and the other healthful practices outlined above, attending sessions with a licensed therapist can support your mental health journey. If you find that having sessions in person isn't convenient for your schedule or lifestyle, online sessions may be a more sensible option for you. Through a platform like BetterHelp, you can connect with a licensed therapist and have sessions via phone, video, and/or in-app messaging from anywhere you have an internet connection.
Numerous studies indicate that online therapy may be an effective modality when it comes to addressing mental health challenges. For instance, a meta-analysis of 20 studies involving 1,400 clients suggests that cognitive behavioral therapy (CBT) delivered online was "just as effective as in-person CBT for treating anxiety and depression." CBT is a therapeutic approach that aims to address unhelpful thought patterns connected to negative emotions. This is just one study of many that proposes the effectiveness of online CBT even when compared to in-person treatment.
Takeaway
Journaling has the potential to provide mental health benefits even if you only have 15 or so minutes to devote to it a few times per week. Finding the medium and location for writing that is most comfortable for you and giving yourself the freedom to express your feelings in whatever written format feels right can help you get into the practice. If you’re looking for other ways to improve your mental health, you might exercise, eat nutritious foods, and meet with a therapist.
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