Journaling for Mental Health: Benefits, Tips, and Prompts to Get Started
Adam Manz, MCP, RCC, VITALITY COLLECTIVE Vancouver THERAPIST
With the many pressures and distractions of modern life, it can feel unnatural to slow down and reflect on how you feel about yourself and your current circumstances. However, putting pen to paper (or hand to keyboard) is likely to be a rewarding, informative, and worthwhile use of your time. Whether you are a seasoned journaling enthusiast or new to the practice, I hope to inspire you to use journaling as a tool to help declutter your mind and to be in dialogue with your inner self.
“If you want to understand your mind, sit down and observe it.” - Joseph Goldstein
The Many Benefits of Journaling
Psychological research consistently shows that journaling delivers positive benefits for mental health. Your journal is a private outlet for your inner world. Sometimes journaling is simply about recording thoughts, experiences, and observations. Sometimes it’s about catharsis and the need to release pent-up emotions such as anger, sadness, or grief. It’s also a useful tool for acknowledging and giving voice to what was left unsaid throughout the day. It is ultimately up to you to decide how journaling can be useful in your life.
Perhaps the most commonly understood benefit of journaling concerns improved self-reflection and self-awareness. Journaling enables you to gain insights into your patterns of thinking, emotional triggers, and behavioural tendencies. It helps you identify your strengths, weaknesses, and areas for personal development. With this self-awareness, you are better equipped to make conscious choices, cultivate healthier habits, and navigate life with greater intentionality.
Journaling can also be used practically to help with decision-making and problem-solving. Much like a conversation with a close friend or therapist, journaling can serve as a non-judgmental space to brainstorm, analyze pros and cons, and weigh alternatives. The upside is that you can gain a greater sense of confidence in your choices if you intentionally take time to think through and reflect on the dilemmas in your life.
Over time, your journal begins to form a tangible record and a historical narrative about how far you have come in the previous weeks to years. By looking back through old entries, you can identify achievements, milestones, setbacks, and current areas of growth. Doing so may elicit a sense of gratitude as you acknowledge how far you’ve come. Re-reading your journal can also provide relief, especially if your life is no longer as difficult as it once was.
Tips for Effective Journaling
First, decide whether using a pen or computer works best for your brain.
If using a physical journal, invest in a notebook and writing instrument that appeals to you.
Put your electronic devices on silent so that you can give the process your full attention.
Try not to worry about spelling, punctuation, and grammar.
Likewise, try not to cross out or edit as you write. Leave it, let it be.
If you’re physically able, try to keep your hands moving throughout. Lose control a little.
Try diving into the tough stuff. Sometimes the best processing and healing comes from touching the scary, unsettling parts of your experience.
Be compassionate and gentle with yourself. Remember, your journal is a judgment-free zone.
If you feel stuck or are finding it hard to start, use prompts such as those listed below.
Journal Prompts for Specific Topics
Self-Compassion
To be more compassionate towards myself, I am willing to try…
If I could forgive myself for something it would be…
I was hard on myself today. I just want to let myself know that…
If a friend or loved one knew I was being hard on myself, they would likely tell me…
I am proud of myself for… I am grateful that I have the capacity to…
Grief
Today, I am really missing…
Whenever I start to feel overwhelmed by pain, regret, guilt, or despair, I will take care of myself by…
I am comforted by the memory of…
I wish I had the chance to say…
Write down something your loved one said to you or did for you and why it meant/means so much.
Problem-Solving
I am trying to decide whether… This is a difficult situation to be in because…
My initial thoughts and gut feeling about this problem/decision are…
Have I faced similar situations in the past? What worked for me then? What didn’t?
Some of my fears and doubts around this situation are that…
My goal is ultimately to… Is there a course of action that moves me closer towards this goal?
Anxiety
I know my anxiety can be triggered when…
When anxiety takes over, it feels like…
Are there times when I can manage anxiety? I know it helps when I…
I know I am starting to feel better and more grounded when…
I am most anxious about… because… I think my anxiety is trying to tell me…
For those that may benefit from a more structured approach to journaling, consider pickup up a workbook that includes prompts and writing exercises. The Mindfulness & Acceptance Workbook for Anxiety and The Mindful Self-Compassion Workbook are great options.
Remember, there are no right or wrong ways to journal. The key is to find a style, approach, and frequency that resonates with you. The goal is for journaling to be another resource for you to add to your self-care toolbox. This article is a gentle invitation to explore your inner landscape.
References
32 Journal Prompts for Grieving and Loss
63 Journal Prompts for Anxiety
Emotional and Physical Benefits of Expressive Writing
Joseph Goldstein Quote from One Dharma
Journal Prompts for Problem Solving