We all have those moments when we find ourselves overwhelmed by our thoughts but lack the words to express what’s running through our minds. Yes, confiding in our close circle or talking with a therapist can be helpful, but sometimes it feels too risky and vulnerable because we can't control how people will respond or what they’ll think. During times like these, there’s another option that provides a space for our unfiltered thoughts and emotions to exist without shame or regret—journaling. That's right, it's nothing radical, yet it also can be.
Numerous studies highlight journaling’s effectiveness in improving mood, reducing stress, and alleviating symptoms of anxiety, depression, and PTSD. But let's consider why. Why does something as simple as putting pen to paper have such a powerful effect? A common factor in anxiety, stress, low mood, or depression is that individuals experiencing these emotions often haven’t had sufficient opportunities to process, validate, and understand their internal world. Instead, they may have had to repress, compartmentalize, or diminish their experiences, letting it slowly fester into a big ball of disorganized overwhelm.
The power of journaling lies in giving these bottled-up emotions a platform to breathe and be processed in a safe, organized way that is entirely within your control (literally within your hands!). Since you’re the writer, you get to choose not only what is written but also when to close the cover and take a break—or what to do with what is written. Rip it? Burn it? Shred it? Publish it? Doodle on it? Never look at it again? Send it? The choice is yours. When you're experiencing distress, having an outlet is only half of the remedy; experiencing a sense of control and choice is the other half, helping reduce overwhelm and fostering empowerment. But that’s not all! If you’re consistent and choose to safely store your journal entries, you get a chance to revisit past entries and recall different stages of your life, the hurdles you endured and grew from, and the resilience you’ve cultivated, leaving you with new perspectives and, hopefully, more compassion and kindness toward yourself.
If that's not convincing enough, journaling isn’t only for those going through struggles. Regular journaling can also be a pathway to self-discovery and identity formation, guiding people to uncover values, dreams, and aspirations. Especially in a tech-saturated world where we get consumed by the busyness of everyday life and often go through the motions, journaling offers a moment to intentionally u n p l u g, reflect, and realign, allowing us to be more purposeful with our small and big life choices. This tactile experience can help clear mental clutter and increase mindfulness—a refreshing alternative to scrolling through endless notifications.
With that said, journaling is a versatile practice. Whether it’s used as a platform to process overwhelm, to experience relief amid anxiety, to gain fresh perspectives, or to explore identity, seek inspiration, or simply enrich daily life, journaling is a true companion accessible at any point in our journey.
Where to Begin? Tips for Getting Started with Journaling.
Here are a few practical tips to help you get started and make journaling a regular part of your routine:
Create a Comfy Environment: Find a peaceful, comfortable space where you won’t be distracted. A warm drink, soft lighting, or a cozy chair can help make journaling enjoyable.
Set Aside a Specific Time: Choose a consistent time, like morning or before bed, to make journaling part of your daily routine.
Keep it Simple and Pressure-Free: Remember, there’s no need for perfect grammar or deep insights everyday. Journaling is about expressing, not impressing. Write in bullet points and start with five minutes a day if that alleviates pressure!
Use Visuals: If you’re more visually inclined, add sketches, diagrams, or mood boards. Visual journaling can be powerful for those who find it hard to articulate their thoughts purely through words.
Use Prompts to Explore Emotions: Try prompts like “What am I grateful for today?” or “Describe a challenging moment this week and how I managed it” to guide your thoughts.
Experiment with Different Styles: Explore various approaches, such as expressive writing, gratitude journaling, or bullet journaling, to find what feels right for you.
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