The Power and Healing Art of Journaling
Since I was a little girl, I have always had a journal.
In fact, I still have every journal I have ever written in locked up in a safe in my house. I write almost every day in my journal, or at least try to. There are of course times when life is too hectic, and my journal collects dust on the shelf of my bedside table.
Journaling, for me, is one of the greatest tools for managing my mental health. When I have something in my life that needs processing, I often find that journaling is the way that the emotion travels through my body and gets released into the world. Putting my pen to the paper allows whatever on my mind to seep onto the pages, and thus the pen becomes an extension of me and the paper a reflection of my emotions and ideas, looking back.
Here’s one of my biggest journaling for mental health tips: I never read my journals. That’s right – I never do. And the thought of looking back on them to read them makes me cringe.
I’ve always felt that journaling for mental health is beneficial for my anxiety and depression. This type of journaling is not meant to document the course of my life. Of course, in some ways, it does document my life – but mostly the intensely emotional parts of my life. The majority of my journaling is done when I am experiencing sadness, anger, or heart break. I have a hard time to remember to journal when I am doing well, celebrating, or in a generally positive state. For that reason, I know that re-reading my journals would lead me down a rabbit hole of some of my darkest, most insecure versions of myself. Journaling for mental health grounds me, helps me stay present, and allows me to feel my feelings without pushing them away or shoving them down.
Lately I’ve been reading Julia Cameron’s The Artist's Way, A Spiritual Path to Higher Creativity.
Cameron offers a road map for those looking to unblock their creativity and reconnect with their inner artist through daily and weekly exercises. The exercise I’ve taken the biggest liking to is her daily requirement called “Morning Pages,” where she asks the reader to journal non-stop 3 pages worth of writing every single morning when they first wake up.
The cardinal rules of “Morning Pages” are:
1.) that you write out your stream of consciousness, no matter what comes to mind, just don’t stop moving the pen, and do not censor yourself; and
2.) “Nobody is allowed to read your Morning Pages except you. And you shouldn’t even read them for yourself… just write three pages and stick them into an envelope. Or write three pages in a spiral notebook and don’t leaf back through” (p. 10).
This last idea is how I’ve always felt journaling is meant to be – just for yourself as a tool to vent uncensored, and never as a true reflection of the “best version” of yourself.
Journaling can be a powerful tool for one’s healing journey, and here is why:
1. Self-Expression and Emotional Release
Journaling provides a safe and private space for self-expression. When you write in your journal, you have the freedom to be completely honest with yourself, allowing you to explore your thoughts and feelings without fear of judgment. This process can be incredibly cathartic, helping you release pent-up emotions and gain clarity about what's troubling you.
Bottling up your emotions can lead to increased stress and anxiety. Journaling offers a healthy outlet for processing and letting go of these emotions, ultimately reducing their negative impact on your mental health.
2. Stress Reduction
The act of writing in a journal can be meditative and calming. Taking a few moments each day to jot down your thoughts can help reduce stress levels by promoting mindfulness. It allows you to step away from the chaos of life and focus on the present moment.
By identifying and acknowledging stressors through journaling, you can develop effective strategies for managing them. This proactive approach empowers you to tackle challenges head-on, leading to a more balanced and stress-resilient mind.
3. Improved Self-Awareness
Journaling encourages self-reflection, which is crucial for personal growth and mental well-being. As you write about your experiences and feelings, you begin to recognize patterns in your behavior and thought processes. This increased self-awareness can help you make positive changes in your life.
Understanding your triggers, fears, and aspirations allows you to make more informed decisions. It also enables you to set realistic goals and develop strategies to achieve them, fostering a sense of purpose and fulfillment.
4. Problem Solving
Sometimes, the solutions to our problems become evident when we put them on paper. Journaling provides a structured way to analyze challenges, brainstorm solutions, and weigh the pros and cons of various options. It can serve as a valuable problem-solving tool, helping you find clarity and make better choices.
When you encounter obstacles or face difficult decisions, turning to your journal can provide the clarity needed to navigate these challenges with a more balanced and composed mindset.
5. Write the Letters you Can’t Send
When we’re in a relationship conflict and there are so many things we would like to say, sometimes the best course of action is to pause, reflect, and journal. Over the years, one tool I have used that helps me keep composure is taking time to write a letter to the person I am arguing with, and vent freely. Then, I read the letter back to myself in the shoes of the other person, and try to understand if I am communicating my point of view effectively.
The tip here – I do not send this letter. In fact, I usually close the notebook or laptop, and go to sleep early, especially if the argument has made me cry and feel exhausted. When I wake up, I do not read the letter. Repeat, I do not read the letter. The first thing I do is journal separately about how I am feeling about the conflict and about the process of writing the letter, and then make a few bullet points about what I think are the most important things to say (or actions to take) to the person I am in conflict with. I may look at the letter after that, and I may even write a new less emotionally charged letter fueled by a good night of sleep, but I do not send the emotionally charged letter that was written in my intense emotional state. Why? Because it will heighten the other person’s emotions back up to a flooded state where they will not grasp your point of view and the conflict will likely not resolve.
So, this version of writing a letter is a helpful tool for you to process your emotions – especially if you are unable to access a last minute therapy session in the height of an emotionally charged conflict.
Conclusion
Starting a daily journal habit offers a respite for your mind and a path to improved mental health and a deeper sense of connection with yourself. Journaling is an incredible tool for self-exploration, unlocking emotions, and increasing your self-awareness and problem solving skills. By incorporating journaling into your daily routine, you can gain valuable insights into your thoughts and emotions, ultimately leading to a happier, more balanced life. Its a practice I engage in every day, and one that I recommend to clients looking to reduce their anxiety and/or depression.
Emily is a therapist who specializes in working with mental health in young adults — specifically in college students, graduate students, and young professionals undergoing stress, depression, and anxiety. With over ten years of working with students of all ages, from international high school students to college students and to adult English learners, Emily understands the unique challenges that high achieving individuals face when it comes to balancing their mental health and prioritizing their goals. From balancing the demands of her own educational and career journey to navigating the changes and transitions that come with each stage of adulthood, she provides a compassionate and non-judgmental space for early adults, young professionals, and college students to explore their feelings and experiences while learning skills and strategies to support their mental health and overall wellbeing.
Emily’s approach is rooted in evidence-based therapies, including cognitive-behavioral therapy (CBT), dialectical behavioral therapy (DBT), mindfulness-based therapy, and motivational interview (MI) while using a trauma-informed feminist lens. Emily is dedicated to empowering individuals better understand their mental health, learn to cope with the ups and downs, and understand their sense of purpose.
