Emotional Wellbeing

Mental Health

Mandy Kloppers

How to Start Journaling for Better Mental Health?

Therapists and mental health workers around the world are increasingly turning to writing therapy as a mainstream recommendation for their clients. The technique of journaling (writing down your feelings, thoughts, ideas, etc.) on a regular basis is especially effective for people suffering from depression and/or anxiety. It has also been proven that journaling decreases stress levels.  

It’s increasingly obvious that we live in a hectic, uncertain world. Now, more than ever before, it’s important to find inner balance and peace to be able to face the big, bad world. Writing, in particular, helps you cope with this better. 


If you’re new to journaling, tried sometimes but failed or you’re trying it for the first time, take some time to read recommendations and tips from mental health professionals. In this article, we’re highlighting some of the most important aspects to remember when you’re journaling: 


1.Establish a routine 


It is important to keep in mind that this is a technique that requires habit-building and regularity to be effective. It’s not only a technique that you should resort to when you’re feeling down or lonely: it should be a part of your everyday life, just like having breakfast or brushing your teeth.  


Only after you have been writing for a while will you be able to notice the miraculous effects journaling can provide for your mental health. You will start writing more honestly and openly when it becomes an automatic action.  


2. Choose the best structure 


Possibly the best-known technique for these cases is writing. However, not many people manage to feel comfortable writing in a journal. While this may take some getting used to, it just might not work. You can choose other equally effective methods to achieve the desired result. 


Talking is a technique that can be given to many kinds of people. You may be thinking about how hard it can be to talk to other people about your feelings. Don’t get me wrong, you won’t need other people for this technique. 


It will be more than enough to use a voice recorder to express your feelings. Also, it will be easier to have a complete and faithful record of your recordings. In turn, there are other ways to achieve the same effect.  


Also, you direct to draw what you are feeling in a precise moment. In this case, it is a matter of choosing the method that best suits your personality type.  


3. Out of sight, out of mind – keep your journal close 


Some bad feelings may come up more suddenly than others. When the need to express what you feel is not immediate, it is not necessary to have your diary near you. However, there are negative emotions that lead to bad decisions. 


So, for these cases, it is advisable to have your diary or your journaling platform (notepad, smart phone notes, etc.) close to you. If you do not use a diary, then you should keep a voice recorder or the object you use close by. In short, your journal should be in an easily accessible place and close to you. 


This, in turn, will allow you to obtain a certain amount of peace of mind. Your mind will simply know that the diary or voice recorder is close to you. This way, you will start to feel better knowing that you can access your technique very easily. It’s the same peace of mind as when you’re sick and have your medicine nearby. 


4. Don’t keep any secrets 


It happens to all of us that we cannot transmit all our feelings to other people. The very thought that they will be able to judge us prevents us from sharing intimate feelings and thoughts.  


When you write a diary, no one else will read it. So, you can use the situation to express your deepest negative emotions. In turn, when you can express this negative charge, you will begin to feel better. 


The first step in solving a negative emotion is to acknowledge it. Once you can express everything that happens to you, you can decide if someone can read your diary. Whether you make this decision or not, the outcome is positive anyway. Besides, hiding your feelings from your journal is the same as cheating on yourself. 


5.Have a reading throwback from time to time 


Analyzing what you have written before is an excellent way to improve yourself. You can get a good analysis of what you have written about your bad feelings and emotions. So, an excellent way to handle this is through reflection. Reflecting on what has happened to you will allow you to choose a better path to the next time. 


Also, you will be able to tell if you are evolving about your negative emotions. In this case, when you analyze all the negative moments you can notice the changes. It’s something useful whether you’re getting worse or better. So, don’t be afraid to re-read what you’ve already written,”- says Diana Adjadj, a writer for GrabMyEssay writing service. 


On the other hand, this technique will allow you to know yourself better and in-depth. We can’t get to know each other well if we haven’t been through certain situations. Once you know yourself better, you can better manage your emotions. 




In order to get to know the full benefits of journaling for your mental health, you also need to learn about the correct ways to practice this activity. We have listed some of the most important aspects, but you should continue tracking and observing what works for you and continue pushing in that direction. 


After you have been journaling for some time, you will increase your self-awareness, self-confidence and decrease your levels of stress and anxiety.  


About the Author: Kristin Savage nourishes, sparks and empowers using the magic of a word. Now she works as a contributing writer at Classyessay. Along with pursuing her degree in Creative Writing, Kristin was gaining experience in the publishing industry, with expertise in marketing strategy for publishers and authors. 


Photo by Mike Tinnion on Unsplash