Journaling for mental health is a powerful way to support your well-being. Whether you’re facing big challenges or navigating everyday ups and downs, journaling offers a space to reflect, release emotions, and build self-awareness. Let’s explore how journaling works and get expert tips from Courtney Jordan, founder of Bright Mentality, an organization that empowers people to improve their mental health through tools like journaling.
Regular journaling can provide immediate emotional relief as well as lasting improvements to your mental health. Here are some key benefits of journaling for mental health:
Journaling is a flexible and personal way to support mental health, helping you tune into your thoughts, process emotions, and build self-awareness. Here are some of the best ways to journal for mental health:
Choose whatever medium feels right to you, whether it’s a physical notebook, online document, or a digital app.
Don’t pressure yourself to write pages. A few sentences or bullet points can be a great start. Experiment with different journaling techniques for mental health, like stream of consciousness where you write whatever thoughts or feelings come up, lists, or even doodling, until you find what works best for you.
Establish a time that feels right, whether it’s the first thing in the morning, before bed, or during a break. Create a cozy space—maybe light a candle or grab a blanket. A small ritual can make journaling for mental health something you look forward to.
“I like to journal first thing in the morning,” said Jordan, founder of Bright Mentality. “I make a cup of coffee or tea, use my favorite blue pen, and sit in a certain chair at my kitchen table. Being in the same spot every day helps me to maintain a consistent routine.”
“I think the challenge I had when I first started journaling was not being open and vulnerable enough to be honest with myself. I was afraid someone would see my journal and judge me or my goals,” said Jordan. “Now I know that my journal reflects my true self and the things I want out of life. Being your true and authentic self is most important when it comes to healing and overall well-being.”
Journaling for mental health is a judgment-free zone. There’s no need for perfect grammar or structure. Don’t worry about what you’re writing—focus on the emotional relief or clarity it brings, rather than overthinking your words.
Try to journal regularly, but don’t stress if you skip a day. Journaling for mental health should feel supportive, not like another item on your to-do list.
If you’re short on time, set a timer for five or 10 minutes. You can always continue if you feel inspired.
If you’re unsure what to write, use journal prompts for mental health to get started. Look for prompts online or create your own around themes like gratitude, goals, or self-reflection.
“I start my day with about 10 prompts to get motivated and stay focused, then wrap up the evening with a few more as I wind down,” said Jordan.
For example, you could ask yourself:
“When I first went through a mental health crisis, I was told about cognitive behavioral therapy to help with recovery,” said Jordan. “I used many different prompts that were based on CBT and it seemed to really help me. I found that the more I journaled my feelings, the more free I felt and could truly reflect on healing and getting better.”
Even with the best intentions, journaling can be challenging. Here’s how to tackle some of the most common barriers:
“I don’t have enough time.” Busy schedules can make journaling feel like just another task, but even five minutes can make a difference.
Tip: Try journaling during moments you’re already slowing down, like with your morning coffee or just before bed.
“I don’t want to face certain emotions.” Journaling for mental health can stir up uncomfortable feelings, but it’s OK to start with lighter topics and gradually work up to deeper ones.
Tip: Begin by writing about neutral or positive topics, like gratitude or daily wins, and explore more difficult emotions when you’re ready.
“I don’t feel like writing.” On low-motivation days, even writing a few sentences or reflecting on why you started can help keep the journaling habit alive.
Tip: Try using bullet points or doodles on low-energy days to maintain momentum.
“I don’t know what to write about.” Writer’s block is common, but using prompts or writing whatever comes to mind—even if it’s just “I don’t know what to write”—can help get the words flowing.
Tip: Let go of the pressure to write something profound; free-flowing thoughts can be enough.
“I’m not good at writing.” Perfectionism can hold you back, but journaling is your space to be messy and free from judgment.
Tip: Try free-writing for five minutes to let your thoughts flow without editing or overthinking.
“The best advice I can give is to discipline yourself to journal,” said Jordan. “It’s best if you make it a daily habit. You’ll find that many of the areas in your life will improve and you’ll begin to gain insight on your life and the people and things around you.”
Journaling for mental health is a transformative practice that helps you process thoughts, reduce stress, and deepen your self-awareness. Done regularly, it can be a path to healing and personal growth, and empower you to take charge of your mental well-being.
You can get started today if your employer offers Lyra.
Sign up nowPrioritize your emotional well‑being.
Join Lyra today
Related Reading
Related Reading
