Journaling, even in small, short words or phrases, can provide individuals with a reduction in anxiety and help the brain process emotions and feelings.
We so often have a thought or a feeling and immediately act on it or shut it down; however, there is a lot to gain, in perspective and otherwise, when you slow your thoughts down and take time to process them before making a decision/action step.
Journaling is a great tool to utilize in order to help slow that process down and avoid impulsive behavior/decisions. It also encourages self-exploration of one’s own thoughts and feelings, unattached from others’ thoughts and feelings.
How to Start Journaling For Mental Health
Deciding to try your hand at journaling doesn’t require much! You can make your journaling habit as simple or elaborate as you would like. Some things you may want to think about include choosing your journal style and method.
Free writing can be helpful if you need a more open way to engage with your emotions. Give yourself the blank page and go!
Making lists or maps can provide visual organization to thoughts and feelings that may provide clarity.
This can be particularly helpful if you are trying to make a decision or problem-solve a situation! A good pros versus cons list can sometimes work wonders.
Writing in prose or poetry can also be an introduction to creative writing.
Creative writing is a wonderful outlet for someone who likes a little more structure, but would like to take a risk in expressing vulnerable thoughts and feelings in this style. This is also a great way to make stories, poems, or prose about yourself or random characters. This type of writing can be a safe way to play out situations that you experience, but don’t feel safe enough to make yourself the main character!
Journal Prompts
Finally, if you are someone who prefers structure or finds free writing overwhelming, journal prompts may be a helpful way to focus your thoughts and feelings. This can also be a helpful way to get started if you are not sure where to start!
Journaling Prompts To Get You Started
Prompts that could be good places to start include open-ended, thought-provoking questions that allow you to focus in on specific thoughts and feelings. There are many resources for journal prompts out there, whether in books or online. Feel free to Google your own mental health journal prompts, or check out some of Lifebulb’s other featured blogs on journaling for your mental health!
Here is a short list of prompts that may be helpful:
What emotions are you experiencing right now?
What are your emotions (name them specifically) trying to tell you right now?
What are the biggest sources of stress in your life right now? How can you address them?
Is there something or someone you need to let go of in order to feel better? Journal on the first person or thing that comes to mind, examining how they impact you.
Have you been avoiding anything lately? A person, a task, an emotion? Explore why that may be.
Explore your self-talk. How do you speak to yourself? What tone do you use? Is there anything you say often to yourself?
What are some goals you are working toward? List short-term and long-term goals.
What If Journaling Isn’t Enough?
If you find that writing about your feelings and thoughts is beneficial, but discomfort or distress still remain, it may be a good idea to reach out to a therapist who can help guide and support you along the way to continued healing! See our other Lifebulb blogs about finding the right therapist for you!
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