Some people love it. Others cringe at the mention of it.
Is journalling just going to be another thing to add to your already busy schedule? Will it even work? And what are you supposed to write about anyway?
If you've ever wondered whether journalling is worth trying, let's explore some of these questions. We'll look at why you might want to journal, what journalling actually is, and a few simple ways to get started.
Why Journal?
Our minds are busy places. Throughout the day, we think about our responsibilities, replay conversations, worry about the future, process difficult experiences, and sometimes carry feelings we haven't quite figured out yet.
Sometimes, it can be difficult to make sense of everything going on inside our heads. We might feel overwhelmed without fully understanding why, or find ourselves going over the same thoughts again and again.
Journalling is a way of getting those thoughts out of your head and onto paper.
It gives you an opportunity to slow down, put words to what you're thinking and feeling, and look at things from a different perspective. You may begin to notice patterns, identify what is bothering you, or recognize something you hadn't fully acknowledged before.
And there is research to support the potential benefits. Studies examining expressive writing have found small but meaningful benefits for some people experiencing symptoms of anxiety, depression, and stress. Research on gratitude writing has also found potential benefits for mental well-being.
It's important to remember that journalling isn't a magic solution, and it doesn't work the same way for everyone. However, it can be a simple, accessible tool to help you reflect on your experiences and better understand yourself.
What Is Journalling?
At its simplest, journalling is a form of communication, often just with yourself.
It's a way to put your thoughts into words, whether those thoughts have been swirling around in your head all day or are feelings you haven't even fully recognized yet.
Unlike writing an essay, sending an email, or updating someone on your life, journalling doesn't have to be polished, organized, or written for anyone else to read.
You don't need to be a good writer. You don't need to know exactly what you're feeling before you begin. And you certainly don't need to write pages and pages. And it can me messy, even illegible.
There is no right or wrong way to journal. The goal is to find a way of writing that is helpful for you.
Here are four approaches you could try.
1. Brain-Dump Journalling
Sometimes our minds feel like they have too many tabs open. We're thinking about tomorrow's appointments, a conversation from yesterday, the laundry that needs doing, and that thing we forgot to do last week.
A brain dump is simply a way of getting those thoughts onto paper without trying to organize, analyze, or solve them.
Write down whatever comes to mind. Don't worry about spelling, grammar, or whether your thoughts make sense. Just let them flow.
You might find this especially helpful at the end of the day when you want to get some of those thoughts out of your head before bed.
Try asking yourself: What is taking up space in my mind right now?
2. Processing Journalling
Sometimes, writing down our thoughts is just the beginning. We also want to understand them.
Processing journalling gives you space to explore what's happening beneath the surface. Perhaps you're feeling frustrated with someone, anxious about an upcoming decision, or disappointed about how something turned out.
Rather than simply writing down what happened, you can begin exploring why it affected you and what you might need.
For example, you might start with, "I'm really frustrated about that conversation today."
Then ask yourself:
What specifically bothered me?
What was I thinking or feeling in that moment?
Why might this have affected me so much?
Is there another way I could look at this situation?
Is there anything I need to address or do differently?
You don't have to find an answer to every question. Sometimes, simply allowing yourself to explore your thoughts can help you understand your experience a little better.
3. Intentional Journalling
If you're not sure where to start, intentional journalling can help. Instead of writing about whatever comes to mind, you choose a particular topic or question to explore.
This can be especially helpful when you're working through a specific challenge, trying to understand a relationship pattern, or wanting to become more aware of your emotional responses.
You might explore questions such as:
What has been causing me stress lately?
What do I need more of in my life right now?
Am I taking responsibility for things that aren't mine to carry?
What boundaries might I need to establish?
What went well today, and what would I like to do differently tomorrow?
You can choose a different question each day or spend several days exploring the same one.
The point isn't to force yourself to come up with the perfect answer. It's to make a little space for reflection in the middle of your busy life.
4. Gratitude Journalling
Not all journalling needs to focus on problems, difficult feelings, or things you want to change.
Gratitude journalling is about intentionally noticing the good things in your life, even when life feels busy or difficult.
You might write down three things you're thankful for, reflect on a meaningful conversation, or remember a small moment that brought you joy.
Try asking yourself:
What am I thankful for today?
What made me smile?
Who has made a positive difference in my life recently?
What is something I might normally take for granted?
What is one good thing I want to remember about today?
Gratitude journalling isn't about pretending that everything is fine when it isn't. You can acknowledge the difficult parts of life while also making room to notice what is good.
Research suggests that gratitude-based practices may support mental well-being, particularly when they encourage us to reflect meaningfully on what we appreciate.
How Does Putting Thoughts on Paper Help?
You might be wondering whether writing something down really makes a difference. After all, you're still thinking about the same things, aren't you?
Not necessarily in the same way.
When thoughts stay in our heads, they can feel tangled, repetitive, or difficult to pin down. Writing gives us an opportunity to slow down and look at those thoughts rather than simply getting caught up in them.
Here are a few ways this can be helpful:
It creates space for reflection. Writing encourages you to pause and pay attention to what's happening internally rather than rushing from one responsibility to the next.
It can help you recognize patterns. Over time, you may notice recurring worries, situations that trigger certain emotions, or relationship patterns that you hadn't previously recognized.
It can help you put feelings into words. Sometimes, we know we're upset but don't understand exactly why. Writing can give us an opportunity to explore and name those feelings.
It can help you consider a different perspective. Once your thoughts are on paper, you can look at them more objectively. You might recognize assumptions you're making, consider alternative explanations, or identify something within your control.
It can help you notice what is going well. Intentionally reflecting on moments of gratitude can help you pay attention to positive experiences that might otherwise pass unnoticed.
Research on journalling and expressive writing is encouraging, although the results vary depending on the type of writing, the person, and the circumstances. Journalling is best viewed as one possible tool for supporting emotional well-being, rather than a replacement for professional support when you need it.
How Do I Get Started?
If you've made it this far and are thinking about giving journalling a try, here's my advice: Keep it simple.
You don't need an expensive journal, a fancy pen, or a perfectly planned morning routine.
Start with what you have.
1. Choose a time that works for you.
Perhaps you prefer to write in the morning before the day gets busy, during your lunch break, or in the evening when things are quieter. There is no perfect time. Find one that fits your life.
2. Start small.
Try five minutes. You don't need to write a certain number of words or fill an entire page. A few sentences are enough.
3. Don't worry about getting it right.
This isn't an assignment, and nobody is grading your work. Your journal doesn't need to sound impressive or even make sense to anyone else. Let it be a space where you can be honest with yourself.
4. Choose an approach that suits your needs.
If your mind is busy, try a brain dump. If you're struggling with a situation, try processing your thoughts. If you want to reflect on something specific, use a prompt. If you want to cultivate gratitude, write down what you're thankful for.
You can change approaches whenever you like.
5. Notice how it affects you.
Does writing help you feel clearer? Do you notice patterns or gain a better understanding of your feelings? Or do you find that a particular type of journalling leaves you feeling more overwhelmed?
Pay attention to your experience. If writing about something difficult makes you feel increasingly distressed or stuck, it's okay to pause, change your approach, or seek support in working through it.
And remember, journalling doesn't have to become a daily habit to be useful. Even an occasional opportunity to reflect can be worthwhile.
One Last Thought
Journalling isn't about fixing everything that's wrong in your life. It's about making space to listen to yourself.
In a world where we're constantly responding to messages, meeting expectations, caring for others, and moving on to the next thing, we don't always take time to consider what's happening inside us.
Writing can be one small way to slow down, become more aware of our thoughts and feelings, and better understand what we need.
So, to journal or not to journal?
Why not give it a try? Grab a notebook, set aside five minutes, and see what comes to mind.
You might be surprised by what you discover.
And if you're finding it difficult to make sense of your thoughts, navigate relationships, or manage anxiety and stress, you don't have to work through everything on your own. Counselling can provide a supportive space to explore what's happening and find a way forward.
Your story matters.
If you'd like to explore whether counselling might be helpful for you, I invite you to connect for a free 15-minute consultation.
Rochelle Tyme,
Registered Psychotherapist, 11900
Further Reading
1. Journalling and mental health: Sohal et al. (2022), Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. This review examined randomized controlled trials and concluded that journalling may be helpful, while noting that the evidence varies across studies. Read the research.
2. Expressive writing and emotional well-being: Guo (2023), The delayed, durable effect of expressive writing on depression, anxiety and stress: A meta-analytic review of studies with long-term follow-ups. The analysis of 31 studies found a small but statistically significant benefit for symptoms of depression, anxiety, and stress. Read the research.
3. Gratitude writing and mental health: Wong et al. (2018), Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. This study found that participants who added gratitude writing to psychotherapy reported better mental health at follow-up than the comparison groups. Read the research
