Journaling for Mental Health: How It Helps and How To Start

Maybe you’re not the “dear diary” type, and that’s perfectly fine. Journaling for mental health isn’t just another wellness trend. If you’re overwhelmed by work stress, student loans, taking care of aging parents, managing kids, or life’s daily pressures, finding time to journal might feel impossible.

Here’s the reality: even a few minutes can make a difference. For example, one study found that people who wrote about a traumatic or stressful event for 20 minutes a day for three to five days saw improvements in their mental and physical health. Journaling can be simple, costs almost nothing, and actually works.

What is journaling?

Journaling means writing down your thoughts, feelings, and experiences to process what you’re going through. It’s a judgment-free space where you can express yourself freely. Whether you’re facing a quarter-life crisis or that familiar feeling of impending doom, journaling can help.

Why journaling works for your mental health

“Journaling helps externalize your inner experiences,” explains Dr. Aerial Cetnar, PhD, Licensed Professional Counselor. “When we keep emotions or thoughts in our minds, it can feel overwhelming and disorganized. Writing them down can create the space needed to really see what is happening and reflect more effectively.”

“There is no one-size-fits-all for any mental health approach, and journaling isn’t a cure-all for everyone, but many people find that writing down their thoughts and feelings can be as effective or even more effective than talking through them sometimes,” says Ryan Howes, PhD, and author of Mental Health Journal for Men: Creative Prompts, Practices, and Exercises to Bolster Wellness.

Therapist Ashley Goodwin, MSW, sees this written processing as particularly valuable in therapeutic relationships. She mentions that many of her clients express never having a safe outlet for complex emotions. “Vulnerability is very fearful for many as it exposes our insecurities and areas where growth and healing are needed. This is where I suggest journaling to help them get the thoughts out of their brains and onto a safe place,” she explains.

Research consistently shows the mental health benefits of journaling, whether you use it alone or alongside therapy. The benefits include:

• Emotional processing and self-awareness: Help you process emotions and boost self-awareness

• Reduced mental health symptoms: Reduce symptoms of anxiety, depression, stress, and brain fog

• Enhanced memory and thinking: Enhance memory and cognitive processing

• Goal tracking and achievement: Help you identify and track goals

• Deeper self-understanding: Deepen your understanding of yourself and support trauma healing

• Pattern recognition: Serve as a tool for reflection and changing unhealthy patterns

Dr. Cetnar notes that “journaling throughout the week while in therapy can be helpful to take notes on thoughts or patterns you want to bring into sessions. This is especially helpful because sometimes people go into therapy and forget what came up for them through the week.”

How different therapy approaches use journaling

Therapists can use journaling in different ways, depending on the type of therapy and the client's needs. It can be a powerful tool for reflection and emotional processing. Here are some ways journaling can be used in therapy.

Cognitive behavioral therapy (CBT)

“Cognitive or thought record journaling helps identify a situation, thoughts, feelings, and alternate responses,” notes Dr. Cetnar. “It can help shift perspective and find more effective ways to think about negative situations.” In CBT, writing down things can help people notice patterns and change how they respond.

Dialectical behavior therapy (DBT):

In DBT, journaling is used to help build on skills like distress tolerance, mindfulness, and emotional regulation. “Let’s say you’re in the middle of a situation that is creating unwanted emotions, journaling can help you to slow down and be fully present where you are tasked with just noticing without judging or jumping into responding,” says Goodwin. “This can help you regulate your emotions and take back control of yourself and how you respond.” She also explains how journaling can help with communicating boundaries and sharing needs: elements of interpersonal effectiveness, one goal of DBT.

Internal family systems (IFS)

Eden Katz, LSWC, explains how journaling connects people with different internal ‘parts,’ like the emotions (Joy, Sadness, Anger, Fear, and Disgust) in Pixar’s Inside Out. “[Clients] might write about what the part is feeling, what it’s afraid of, what it wants or needs, and how it’s trying to protect them.” Writing this way can make it easier to understand emotions and respond with more care and curiosity.

Couples therapy

“Journaling can offer a private, contained space to explore fears, frustrations, and even those wild, unspoken wishes that we may not yet feel ready to voice aloud,” says Saba Harouni Lurie, LMFT. In couples therapy, “journaling gives us space to clarify what we’re feeling before sharing it with our partner, so that we can really come to understand our needs and communicate purposefully. I often encourage individuals to write about what they wish their partner knew, or what they wish they could say. From there, we work to identify what feels safe, necessary, or useful to share.” 

Trauma-based therapy

Dr. Cetnar advises mindfulness while journaling to prevent retraumatization: “[Clients] should be mindful of their window of tolerance, which is knowing how to journal and feel the emotions without feeling like they are drowning in them. It’s important to have some go-to coping tools to stay grounded. Focus on writing down emotions, triggers, body sensations, and needs, rather than the trauma itself.”

If you’re feeling overwhelmed or spiraling while journaling, Katz also recommends shifting toward general well-being or positive topics, such as gratitude, until you feel stable enough to engage in deeper reflection. “Write at your own pace,” they encourage.

Journaling for specific mental health challenges

Dr. Cetnar reflects, “I’ve seen journaling help clients who are experiencing depression, anxiety, trauma, and grief because it can help slow down thoughts, identify patterns, and help them record what’s getting in the way of their [daily] functioning.”

Anxiety

If you’re replaying work conversations at 2 AM or spiraling about worst-case scenarios, journaling can help you catch and challenge anxious thoughts. Writing gets worries out of your head and onto paper, where they often look less overwhelming. Instead of letting anxious thoughts loop endlessly, you examine them and often realize they’re based more on fear than facts. 

Try these prompts: 

• What is making me anxious right now? 

• What is the worst-case scenario? What proof do I have this will or will not happen? How often has this happened before?

Depression

When depression makes everything feel heavy, journaling can help you process difficult emotions and identify small wins that depression often makes invisible. It captures a more balanced view of your progress, turning “I accomplished nothing today” to “I got out of bed, made coffee, and returned one email.”

Try these prompts:

• What is one small thing I did today that took effort? 

• What emotions am I experiencing right now? Where do I feel them in my body?

PTSD and trauma

For trauma survivors, journaling can be powerful for processing experiences, but it requires careful attention to safety and pacing yourself. Structured journaling helps create a narrative around traumatic events and can reduce their emotional intensity over time.

Harouni Lurie suggests writing from two perspectives for relational trauma: “First write as yourself, and then as someone who loves you, responding on the opposite page. This can help soften critical inner voices and develop self-compassion.”

Try these prompts:

• What does safety feel like in my body right now? 

• How have I grown since this experience? 

Obsessive-compulsive disorder (OCD)

If you’re caught in cycles of obsessive thoughts and compulsive behaviors, journaling can help you observe patterns without getting pulled in. Writing creates distance between you and OCD thoughts, making them easier to recognize and challenge.

Katz notes: “Setting small, structured journaling goals like writing for 5–10 minutes daily and using prompts can improve therapy outcomes by helping folks articulate and reframe their thoughts, leading to better management of compulsions.” 

Be mindful if journaling becomes compulsive itself. “Journaling is most beneficial when it supports self-reflection, insight, or creative expression and stops when you choose. Compulsive journaling is repetitive, anxiety-driven, and feels necessary for relief.”

Try these prompts: 

• What triggered my anxiety today?

• How did I respond to an intrusive thought?

ADHD

When your mind feels like a browser with 98 tabs open, journaling can offer clarity. Many people with ADHD describe feeling overwhelmed by racing thoughts or mental clutter. This is partly because ADHD often affects working memory, the ability to hold and organize information in the moment. 

Journaling creates a space to “brain dump” and sort through ideas, notice patterns, and explore what supports or pulls attention in different directions. It’s not about fixing how the mind works, but rather working with it in a way that feels helpful or grounding.

Try these prompts: 

• What’s taking up space in my mind right now?

• When do I feel most focused or low on energy during the day?

Grief and loss

Journaling provides a judgment-free space to honor your feelings and memories while processing complex emotions of grief. It acknowledges that grief is not a linear process.

”Both professionally and personally, I find journaling is best for expressing emotions, sorting through your thoughts, and brainstorming solutions,” says Howes. “All of these can be necessary steps for processing grief, working through issues from the past, figuring out relationship issues, making difficult decisions, etc. The uses of journaling are virtually endless for those who find it useful.”

Try these prompts: 

• What am I feeling right now about my loss? 

• What is a favorite memory that I want to preserve? 

Identity exploration

Journaling can be a meaningful tool to explore who you are and how you relate to the world, whether that’s related to gender, sexuality, race, culture, disability, religion, body image, or other parts of identity. It offers a private space to reflect on the messages we’ve internalized, reconnect with personal values, and connect with a true sense of self.

“For LGBTQIA+ folks navigating identity questions or major life transitions, journaling is a powerful tool for self-discovery, reflection, and healing,” Katz explains. “It offers a private and judgment-free space to explore, process challenges, and celebrate growth.”

Try these journaling prompts: 

• What messages did I receive growing up about who I should be versus how I want to show up?

• What parts of my identity am I still exploring?

Effective types of journaling for mental health

Expressive journaling

A freeform, emotionally honest writing style that allows you to process difficult thoughts or experiences. In a six-week study, people who participated in expressive writing reported lower levels of perceived stress, depression symptoms, and rumination.

Try these prompts:

• What emotions am I carrying right now?

• If I could say anything without judgment, what would pour out of me right now?

Gratitude journaling

Writing down what you’re thankful for. A four-week study on body gratitude journaling showed significant reductions in body shame and increases in body appreciation. Another study with Black breast cancer survivors found that gratitude journaling improved spiritual well-being and exercise motivation.

Try these prompts:

• What are three things I’m grateful for?

• Write a gratitude letter to someone you love.

Positive affect journaling

Focus on enhancing positive experiences, emotions, and memories that bring joy, peace, or inspiration. A 12-week study showed that participants decreased mental distress, increased well-being, and had fewer depression and anxiety symptoms after a month. 

Try these prompts:

• Describe a moment that made you smile. What happened? Why did it feel good?

• What do you love about your favorite hobby or activity?

Art journaling

”Art journaling, which can include drawing, collage, or other artistic mediums, can be helpful when words feel out of reach,” explains Harouni Lurie. “It invites us to explore our emotions in a different way, and can often bypass the defenses that come up with more traditional journaling.”

A 12-week study with healthcare workers found that weekly creative arts therapy sessions, like art, music, writing, or movement, significantly reduced symptoms of anxiety, depression, emotional exhaustion, and depersonalization (feeling disconnected from yourself). These improvements lasted a full year after the program ended.

Try these prompts:

• Draw or paint how you feel right now only using shapes and colors.

• Use magazine cutouts or stickers to make a collage. 

Famous people who use journaling

From celebrities like Gigi Hadid to NFL players like Khalil Shakir and Marcus Mariota, to Olympians such as Simone Manuel and Michael Phelps, many public figures use journaling for mental health benefits. 

Barack Obama

The 44th president and bestselling author uses writing to make sense of the world and navigate complex situations and difficult decisions.

Jenna Ortega

The breakout star of Netflix’s Wednesday uses journaling to reflect on becoming the best version of herself and to gain new perspectives on her experiences.

Misty Copeland

The first Black female principal dancer at the American Ballet Theatre has been journaling since the age of 7, using it as a means of emotional expression.

Choosing your journaling tools

The best tool is the one you’ll use consistently. Whether you prefer the satisfaction of paper and pen, the convenience of typing, or AI-powered insights, each approach offers unique benefits. 

Analog Tools (paper and pen)

Best for: People who appreciate the tactile experience and prefer zero distractions.

Drawbacks: Entries aren’t easily searchable (no Command-F / Control-F!), and physical journals can be lost or damaged.

Examples:

• Physical notebook or journal

• Bullet journal

• Gratitude journal

• Art or sketch book

• Guided journal with prompts

• Printable templates

Digital Tools

Best for: Fast typers who want convenience, searchability, the ability to add photos or links, and cross-device syncing. 

Drawbacks: It can feel less personal and come with distractions from notifications and apps.

Examples:

• Notes app (iPhone Notes, Google Keep)

• Video or voice recordings on your phone

• Word processing (Google Docs, Microsoft Word, Notion)

• Other apps (Journey, Evernote)

AI Tools

Best for: People seeking guided reflection, personal insights, and support when feeling stuck.

Drawbacks: Potential for incorrect explanations or analyses of your experience. Data confidentiality and privacy concerns, and potential dependency on external validation rather than trusting your inner voice.

Examples:

• Reflectly 

• Honestly

• Mindsera 

• Mindscape

Goodwin has one word of caution with AI journaling tools. “Doing deep inner work and processing without the guidance and support of a therapist can trigger deep, unwanted emotions that can lead to instability and issues with the ability to function.” Doing essentially the “work of therapy” with AI can have damaging effects, as these tools might not be able to handle mental health emergencies or know when someone is in a crisis and needs immediate help. Something else to consider and watch for is the potential for bans, such as the Illinois ban on AI therapy tools.

How to start journaling for mental health (and stick with it)

Starting a journal might feel intimidating, but there’s no right or wrong way to do it. You don’t need to write pages and pages, just a few minutes is enough to get started. 

Setting up your vibe

Pick a realistic time for you—maybe it’s 5 AM before the day starts, during a break, or right before bed. Start small (for example, 2 days a week) to avoid burnout.

Create a comfortable spot where you can focus without interruptions during your journaling session: light a candle, do a brief relaxation or meditation beforehand, put on your favorite music or lo-fi beats, grab a special pen, or sip on your favorite beverage. Make journaling feel like “me time,” not another task.

The writing process

Identifying why you’re journaling helps keep you motivated. Set a time limit of 5-10 minutes. Be authentic and honest with yourself. Don’t worry about spelling, grammar, or editing—just write. Stuck? Write about being stuck. Get creative with poems, drawings, or whatever feels right. Use journal prompts when you need inspiration.

“When I start to hear someone beat themselves up for not journaling as often as they want or as perfectly as they should, I know the journal probably isn’t helping them anymore,” Howes explains. “They may need to step away for a bit, or take a brand new approach to journaling. I knew one person who ended their day with a 1-5 rating and a one word summary. One number and one word was their daily journal, and that worked for them.”

Making it stick

Short on time? A few minutes is better than nothing. Whether you’re structured or prefer to go with the flow, find what works for you. Look back at old entries sometimes—it’s pretty eye-opening to see how you’ve grown and notice patterns you might have missed.

Looking for additional support?

If you’re dealing with trauma, severe depression, or other serious mental health challenges, work with a therapist who can help guide your mental health journaling practice safely.

Your therapeutic journaling journey is yours—dream about your future, vent about annoying things, celebrate wins, work through stress, or just reflect on your day. As Howes expresses, “the main point is that the journal is working for you, rather than you working for the journal.”

Ready to start your mental health journey? Visit Project Healthy Minds for additional resources and support.