Last updated on April 8th, 2025 at 01:23 pm
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Writing down our thoughts is a great way to debunk what’s happening in our minds. However, journaling is great for self-expression and your mental health, too.
From stress to anxiety, this could be the self-care habit you need to tackle it head-on. With that being said, let’s dive into the 5 mental health benefits of journaling.
The connection between journaling and mental health
Journaling isn’t just about scribbling our emotions. According to a study, writing down your thoughts in a journal helps to reduce the risk of depression in young people.
The modern world today is filled with difficulties, and it can occasionally be tough to keep your head above water. This is particularly true for mental wellness.
From thinking about our goals and dealing with the curveballs that come along the way, we’re bound to carry too much in our heads.
So, to stop us from feeling like we’re going to explode, having a means to blow off some steam in a healthy way is needed.
Something as simple as having a journal is the go-to method many people use, and it’s proven to work time and time again.
How journaling helps achieve balance and improve mental health
We all aspire to lead healthier, happier, and more fulfilling lives. I’m sure that acquiring all these things is one thing, but trying to handle the responsibilities is another.
Think about your typical day, what goes through your mind? Well, for me, it’s many life aspects such as career and personal growth.
Oftentimes, those aspects clash a lot in my mind, and that’s when I know I need an outlet to help me feel balanced again. Journaling has been an outlet to let out those crowded thoughts constantly occupying my mind to find a settled space.
As a result, I feel more balanced once again.
Here are 5 benefits of journaling for self-care and mental health
If you’re still not convinced how this simple activity can do wonders for mental wellness, let’s look into how writing can improve your well-being.
1. Journaling as a coping mechanism for mental health
Journaling goes beyond putting pen to paper. Additionally, it can act like having a loyal friend, patiently listening to your every thought.
Journaling can certainly become one of the most effective coping mechanisms to help deal with the inevitable curveballs that life throws us. This is because journaling can serve as a healthy way of expressing ourselves so we can learn how to deal with thoughts, instead of ignoring them.
Journaling can give you the right space to spill your thoughts and feelings.
2. Journaling keeps you focused
.A study has shown that writing down your thoughts and feelings can help you keep track of your goals. Additionally, psychologists call this “Positive Affect Journaling”.
The reason why this could be effective in reaching goals is that this intervention was used by psychologists to help patients cope with the emotions that came with the pathway to recovery from physical infirmities.
Furthermore, the results showed that journaling plays an important part in making their recovery process not only effective but also with positive and promising outcomes.
3. Journaling can help reduce mental stress
Journaling provides a clear pathway for you to let out what has been lying dormant inside. It can also ease the stress and strain you may have been holding on to.
I found this to be true for myself as I also journal from time to time. I found that not only do I feel less stressed after journaling, but I’m often quite surprised at the emotional burdens I’ve been carrying all along.
Sometimes, we may think something we feel is not a big deal, only to find out later that it wasn’t the case.
And if there’s one thing I have learned from this, is that it’s better to deal with issues head on before they fester more negativity in our lives.
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4. Journaling can ease anxiety and depression
As mentioned earlier, journaling can not only ease stress but also help alleviate symptoms of anxiety and depression. This study was in progress for over 12 weeks.
The results showed that PAJ reduced mental stress and enhanced mental well-being. After one month, the participants in the research displayed a reduction in the symptoms of anxiety and depression.
Additionally, patients showed improved mental resilience as the study’s months went on. This shows that journaling has positive benefits on mental health.
Let this be a sign to consider journaling for your self-expression and mental health.
5. Journaling is easy to implement
It’s easy to feel overwhelmed when thinking or even trying something new. Those feelings can feel intense, especially if we’re attempting something that is has a purpose of helping improve our lives. Especially when it comes to mental health.
However, the good news is that journaling is quite easy to do and doesn’t have to be overwhelming. You don’t have to worry about being a seasoned professional writer.
Also, you don’t have to worry about sharing your written thoughts with others, unless of course, you want to.
This can be a self-care habit to create an atmosphere of great ambiance and joy.
Challenges to look out for when journaling for self-expression and mental health
If you feel excited to start this habit, bear in mind some of the challenges you may experience along the way.
1. Making journaling a chore
Although I’ve mentioned the benefits that journaling can provide, it’s easy to feel like you must go full force to experience the benefits.
Well, I’m here to tell you that it doesn’t have to be that way. Be careful not to treat the journal as another task you must do daily for a certain period every day to see its benefits.
Fit journaling into your schedule as part of your self-care journey and not your to-do list. Instead of forcing yourself to do this activity, you can journal when you feel the necessity to do so.
2. Being your self-critique
Journaling doesn’t just serve our mental health but our emotional health too. It can be tough dealing with our emotions and writing them down on paper.
Don’t use journaling as a time to criticize your emotions and judge yourself. Remember that this should be an outlet that leads to calmness and solace, not judgment.
Conclusion
Journaling can do wonders for your daily life and mental health. You can experience relief from the mental stress you’ve been feeling and have a safe mode of self-expression.
Also, it’s easy to do.
So now I want to hear from you, how has journaling boosted your self-care routine? Let’s chat in the comments below. If you found this post helpful, please share on social media.
Also, get your free downloadable self-care checklist below!
Until next time, stay safe and take care!