Many people keep diaries, whether handwritten or buried deep in their computer files. It can be an excellent way to pour out your thoughts or record events in your life. But did you know that journaling is an entirely different practice than keeping a diary? Or that it can actually improve your mental and emotional well-being? And it works best when handwritten, since physical writing provides a level of separation from your thoughts and feelings that isn’t possible with an electronic journal. Here’s what you should know about journaling for mental health.
What is journaling?
Diary writing focuses mainly on the external world: where you vacationed, what you had for lunch, or a fight with your partner. Journaling is diary writing turned inside out. More than logging events, journaling explores your inner world: what you think, how you feel, and the interconnectedness of the past and future. While diaries follow a chronological structure, journals are often organized by theme.
Journaling for mental health
While there may be some therapeutic value in keeping a diary, the day-by-day format is less useful as an emotional wellness tool. Journaling, however, can actually help you manage mental health conditions such as anxiety and depression. It provides a safe and structured place to:
- Unravel complex emotions
- Identify potentially problematic behavior patterns
- Prioritize competing concerns
- Discover common triggers and develop solutions for managing them
Types of journals
There are many different types of journals, and you don’t have to keep just one. Some people go back and forth between multiple kinds of journal writing in a single document, but many find it helpful to keep them separate. Common types of journals include, but are not limited to:
- Free writing. Also known as expressive writing, this is the place to pour out your heart. Each time you want to write, pick a topic and write non-stop for several minutes without stopping to think about it. Once you’ve released your emotions onto the page, you can go back and analyze your entry to search for insights. It can also be helpful to revisit entries over time, looking for patterns or themes.
- Gratitude journal. If you’re feeling sad or overwhelmed, a gratitude journal can help you change your perspective. Take some time each evening to write down the good things that happened that day. Be sure to log the big wins, like landing a new job, and smaller things, such as a beautiful sunset or a relaxing walk with your dog.
- Visual journal. If you’re better with images than words, this could be the best type of journal for you. From stick figures to elaborate paintings, a visual journal is all about creating pictures of your inner world. Try writing a few words about each image for best results, such as what it depicts or how you felt when you created it.
- Mood board. A mood board journal is designed to track your emotions over time. It can be especially helpful in identifying triggers, particularly if you’re coping with conditions such as addiction or chronic pain.
- Bullet journaling. A bullet journal is often recommended for those with ADHD or similar challenges, which can make it tough to organize and prioritize. Make simple bullet lists for your daily, weekly, and monthly tasks. Then, note how you felt or what was on your mind as you completed each task. If you find it helpful, you can even build in a habit tracker to help you develop healthier coping skills and routines.
Getting started with journaling for mental health
Like anything else in life, taking the first steps is often the hardest part of journaling. But the more you practice, the easier and more natural it will become. Here are some tips for getting started:
- Set aside a quiet time and place. Just 10 minutes, three or four days per week, can give you a good start. Make sure you won’t be disturbed.
- Find prompts. A quick Google search will give you more journaling prompts than you could ever possibly use. Look for those that speak to you, and keep a running list of prompts you want to try. Some days, you’ll use them, while other days your words will just pour out. But knowing you have guidance to fall back on can help keep you motivated.
- Just write. Set a timer and put words on the page. Don’t worry about spelling, grammar, or punctuation. Simply let your thoughts flow and write down whatever pops into your mind. Remember: journaling for mental health should not be about perfection.
Find support as needed
Journaling is a powerful therapeutic tool, but it isn’t a cure-all. If you’re coping with emotional challenges, it’s always best to seek the advice of a licensed mental health professional. In addition, your journaling might unlock some powerful buried emotions or help you identify behavioral patterns you want to change. It’s always appropriate to reach out for support for any of these reasons or simply because you want someone to listen. Journaling typically works best when used in tandem with personal support.