Journaling for mental wellness is a powerful practice that can have a hugely positive impact on your overall well-being. If you haven’t tried it yet, stick with me. It might just be the key you’ve been looking for!

If you’ve been feeling like it’s so much harder to prioritise mental wellness these days, you’re not alone.

The number of things screaming for my attention seems to grow by the week and I wouldn’t mind betting that many people reading this will be experiencing the same thing.

Before you know it, what started out as feeling “a bit busy” begins to feel like trying to juggle six flaming torches while unicycling blindfolded along a tightrope stretched over a shark tank!

Even so, it can still feel pretty self-centred to be thinking about self-care and our own mental wellness when there are so many “more important” things demanding our attention. But is it?

What if I told you it’s actually the secret weapon to unlocking a happier, more resilient you?

Self-care isn’t about bubble baths and face masks (although those can certainly help!), it’s about making conscious choices that prioritise our mental health.

But how can taking time out to scribble in a notebook help? Let’s find out…

The Therapeutic Power of Putting Pen to Paper

Yes, I know, I’ve probably said this a million times but I can’t help it. I truly believe that something magical happens when you put pen to paper. It’s a potent mental and emotional activity that has no equal.

I know a lot of people like to journal using apps on phones and tablets these days. That’s totally fine if that’s your preference. For me, nothing beats the feeling of curling up with a special journal and a favourite pen.

Quote to illustrate the power of journaling for mental wellness.

Journaling offers a safe space to express your thoughts, fears, and dreams without filter or fear of judgment.

The mere act of writing can be therapeutic, helping to release all those pent-up emotions and clear the mental clutter that accumulates throughout the day.

Journaling as a Tool for Stress-Reduction and Anxiety Relief

For many of us, stress has become a constant and unwelcome companion. Journaling can be a powerful stress-reduction tool, providing an essential outlet for worries and overwhelming emotions.

The act of writing about your stressors is a great way to gain perspective and can help you to identify healthy ways to cope.

Once you manage to unload the burden from your mind onto the paper, you instantly create room for greater clarity and peace of mind.

Many of us find ourselves grappling with anxiety at some time or another and journaling can be an absolute game-changer. Documenting your anxious thoughts can allow you to identify triggers and gain insight into the root causes of your anxiety.

This self-awareness is a giant first step towards managing and overcoming those anxious feelings.

Emotional Regulation and Self-Reflection

Life can sometimes be tricky to navigate, especially in such challenging times. Journaling can act as a kind of mental compass, guiding you through the labyrinth of your feelings.

Putting pen to paper helps you create a tangible record of your emotional journey. This process not only helps in understanding your emotions but also enables you to regulate them more effectively.

Self-reflection is an essential part of emotional well-being, and journaling provides a structured way to engage in this practice.

Revisiting your journal entries can help you to identify patterns in your behaviour, understand your triggers, and make intentional choices for your personal growth.

Quote to illustrate to effectiveness of journaling for mental wellness.

Goal Setting and Positive Affirmations

Journaling can also be a powerful tool for setting and achieving goals.

Whether your goals are big or small, the act of writing them down makes them more tangible and achievable. Journaling helps you break down your goals into actionable steps, making it far more likely that you will turn your dreams into reality.

A study carried out at The Dominican University of California found exactly that. Dr Gail Matthews, a psychology professor, concluded that we become 42% more likely to achieve our goals if we write them down daily.

Incorporating positive affirmations into your journaling routine can also help to give your mental well-being a boost. Affirmations are positive statements that have the power to challenge and overcome self-sabotaging and negative thoughts.

If we regularly write down positive affirmations as part of our journaling process, we can reinforce our positive beliefs and create a more optimistic mindset.

Improved Sleep Quality

Many of us find ourselves scrolling through screens or watching TV late into the night, especially if we’re having trouble sleeping.

The blue light emitted by electronic devices can interfere with the production of melatonin, the sleep hormone, which only serves to disrupt our sleep patterns even more.

Enter journaling as a bedtime ritual…

Image of a woman sitting in bed journaling.

Taking a few minutes to jot down your thoughts and reflections at bedtime can be particularly soothing. It allows you to unload the day’s concerns and often provides a sense of closure you wouldn’t otherwise achieve.

Journaling as part of your winding-down process can contribute to improved sleep quality, helping you wake up refreshed and ready to face the day.

Building a Consistent Journaling Habit

Now that we’ve discovered the many benefits of journaling for mental wellness, the next step is to build a consistent habit so that it becomes a regular part of your day.

Here are some top tips to help you get started:

  1. Choose the Right Journal: I confess that journals and notebooks are a particular weakness of mine, so for me, choosing a journal is a special treat. One that takes much research and careful deliberation!

    Chances are you’re not quite so notebook-obsessed, so just go ahead and find a journal that resonates with you. Whether it’s a substantial leather-bound book or a simple colorful notebook – choose whatever inspires you to open it regularly.
  2. Set Aside Time: Picking a specific time each day for journaling can help to cement the process into your daily routine. It could be in the morning, during lunch, or before bedtime.

    Consistency is key, so pick a time you think you will be able to stick to if you can.
  3. Start Small: If the idea of writing pages and pages feels intimidating, start small. Begin with a few sentences or bullet points. If you’re artistic (or even if you’re not!) adding a few simple drawings or doodles can help.

    The goal is to do whatever it takes to make journaling a manageable and enjoyable part of your day.
  4. Be Honest and Unfiltered: Your journal is your personal space. Don’t try to edit your thoughts, be as honest and unfiltered in your writing as you can.

    You don’t have to worry about trying to impress anyone with your literary talent so just let the words flow, grammatical errors and all!
  5. Experiment with Styles: There’s no right or wrong method of journaling. It’s a very personal experience. Experiment with different styles – from traditional written entries to doodles, bullet points, or mind maps. Find what works best for you.
  6. Celebrate Achievements: Use your journal to celebrate your victories, big or small. We all know that it’s easier to focus on the negative so this can take a little practice.

    Consciously reflecting on your achievements will help you to foster a positive mindset and reinforce a sense of accomplishment.

Conclusion: Your Journal, Your Sanctuary

I hope this little foray into the world of journaling for mental wellness has inspired you to give it a try.

It can provide you with your very own haven for self-expression, self-discovery, and self-improvement. One that can lead to improved mental health, emotional resilience, and a happier and more balanced life.

So, grab a pen (or an app if you must!) and get started today. Embrace the therapeutic power of journaling, and watch as it transforms your mental health, one page at a time.


Lorri Faye is the creator of the popular Facebook page Life Rhino with Lorri Faye which currently has over 1.2 million followers. She is a writer and publisher and is passionate about spreading messages of hope, kindness and positivity.


  1. So, I recently discovered that there are more than two types of meditation. I thought there was only guided meditation, and “real meditation.” Discovering there were multiple types blew my mind. I am currently exploring the type where I just acknowledge my thoughts. I just let them flow and I don’t reply or respond, I just listen.

    While doing this on my drive home last night, I had the idea to record myself just speaking these thoughts. I had a huge breakthrough and cannot wait to go back to listen to it and write out my thoughts and feelings in my journal. Journaling is such a fantastic resource for learning who you are. And my favorite thing about it is that you can persnalize the process as much as you want. It doesn’t have to be a “chore.”

    • Lorri Faye

      Hi Crissy

      That’s so exciting to hear about your exploration of meditation! It’s amazing how many different techniques there are, and finding the right one for you can be transformative.

      Recording your thoughts and then journaling about them is such a creative way to delve deeper into your experience. Journaling can be a fantastic tool to process those insights and gain even more understanding from your meditations. I’m so happy that you’re finding joy in the process!

      All my best,


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