Journaling for Mental Health
Published May 30th, 2024
5 min read
Jotting down your thoughts every day could boost your mental health. Here’s how.
Written by Simon Spichak
Do you take time out of your day to sit and process your thoughts and emotions? Journaling is a strategy that can help you get these feelings and thoughts out on paper. While the idea of journaling every day might sound daunting, this strategy is free for anyone to master. Getting into the habit of journaling is associated with mental health benefits, as studies show that this habit may help people cope with stress, anxiety, depression, and other mental health conditions.
Mental health benefits of journaling
What exactly can journaling help with?
For one, journaling helps improve self-awareness, helping you tap into your inner thoughts, emotions, and feelings. Reflecting on the day’s events can also help you identify certain triggers that cause anxiety or uncontrollable emotions like anger.
Importantly, you’re also giving a voice to thoughts and feelings you might not typically discuss or engage with. Releasing these words onto the page also feels cathartic for some people.
Reviewing prior journal entries can also help you track your goals and mental health over time. It makes it easier to see when you’re improving and can alert you if you’re having a few bad days. Journaling can also help you remember the good or happy moments that you might otherwise take for granted.
Types of journals
There are many different kinds of journaling strategies. Ultimately, your choice depends on what you want to get out of journaling.
Bullet Journal
A bullet journal combines a daily-to-do list with monthly calendars, notes, and sections for you to reflect on your habits, goals, and mental health. Many free tutorials online and on social media can teach you how to get started with a mental health bullet journal.
Goal Journal
This type of journaling helps you map out your personal, academic, and life goals. Figure out what changes you want to make in your life, and then follow the SMART goals framework to get started.
SMART goals are:
Specific. Specific goals are easier for you to meet. For example, the goal of becoming fit is vague, while picking something like running 2 kilometres every day is narrower and easier to plan for and achieve.
Measurable. Figure out how you’re going to measure your goals and progress. You can use a timeline, a habit tracker, or a mood tracker to look at how much you improve over time.
Attainable. Make sure the goals are realistic. For example, I will never be an NBA All-Star, so setting this up as my goal would not be attainable.
Relevant. Your goals should align with your values. If you try to meet a goal, such as getting into medical school, simply because your parents want you to go, it will be much harder to achieve and less satisfying.
Time-bound. Make sure the timeline is realistic. If you have a timeline that is too short, the goal is set up for failure, but if it is too long, it might be difficult to motivate yourself to work toward the goal.
Gratitude Journal
Gratitude journals involve writing down things you are grateful for, like a good movie or book. Maybe you saw a really cool pigeon chirping in the park. Some journals involve a prompt to help you think about something positive you can say about yourself or your strengths.
Looking back at the things you’re grateful for and reflecting on your specific positive attributes is linked to positive emotions like happiness, which can make it easier to enjoy outings with friends and be more appreciative of your day-to-day.
Reflective Journal
A reflective journal can be an unstructured space to jot or doodle about your day. If you don’t have anything in mind, you might just write out your stream of consciousness. Some people also use a reflective journal to help them make life decisions, listing pros and cons side by side to weigh the options.
How to get started
The great thing about journaling is that it doesn’t take much to start. You don’t need to buy an expensive-looking notebook at Chapters or Etsy, but you might want to look online for ideas on how to structure your journal.
Remember, there are no rules — you can use prompts, doodles, or just write whatever comes to mind. Just make sure to set aside five minutes every day for journaling. Some people put their journals at their bedside, reminding them to write before bed.
Journaling isn’t for everyone. If you find the process too tedious or time-consuming, there are other things you can do to improve your self-awareness and help maintain your mental health, including practicing mindfulness, exercising, and going for a walk outside.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
