journaling for mental health


Express thoughts and feelings through writing to process emotions, reduce stress, and promote clarity.


Achieve mental clarity and emotional balance through self-reflection.


Managing thoughts and emotions can be challenging. This technique addresses issues like:

  • Struggling with self-awareness and personal growth
  • Difficulty in setting and tracking goals 🎯
  • Inability to identify patterns in behavior and thought processes


Practice journaling for mental health. Express, organize and analyze your thoughts, feelings, and experiences.

In a nutshell:

  1. Choose a medium: a physical journal, a digital app, or an online platform
  2. Set aside a dedicated time daily or weekly to write
  3. Start with a simple prompt or just free-write about your day
  4. Reflect on your thoughts, emotions, and experiences
  5. Review your entries regularly to identify patterns and track progress

My Take

It’s remarkable how putting your thoughts on paper (or screen) can provide clarity and emotional relief. As a result, you gain confidence and sort of relax mentally. It really works. When you journal, you actually gain a better understanding of yourself. Journaling also stands out due to its simplicity.

While it might not work for everyone, I believe it’s worth trying journaling. It’s a flexible and customizable practice without strict rules, i.e., you can’t get it wrong; hence, you can adapt it to your needs and preferences.

I’d been doing it for quite some time but, frankly, stopped at some point for no specific reasons – and I think that’s fine. There are times when it helps and fits your current personal situation. And there are times when other techniques impact your life more effectively (to me, it’s running and breathing techniques). I assume I’ll come back to it again …

But don’t let that stop you now from trying it out 😎


  • Easy and has no strict rules 
  • Improves self-awareness and emotional intelligence
  • Helps track personal growth and goal achievement
  • Can be done anytime, anywhere


  • Requires discipline and consistency
  • May be difficult for those who struggle with self-expression or writing
  • Privacy concerns for physical or digital journals


To make journaling a more enjoyable and practical experience, I would say:

  • Start small: I aimed for a few sentences or bullet points only.
  • Use prompts: I was often unsure what to write, but there are journaling prompts online or books to guide you. Some examples include:
    • “What was the highlight of my day and why?”
    • “What is one thing I learned today?”
    • “How can I improve my relationships with others?”
    • “What are my top three priorities for the week?”
    • “What was a recent challenge, and how did you solve it.”
  • Keep it private: I ensure my journal’s privacy using a lock, password, or hidden folder. Digital formats and apps are pretty attractive and cool to use, but I would not put my most private thoughts in the hands of companies. Just my 2 cents. 😉
  • Experiment with formats: I tried a couple of different formats, such as gratitude journals, dream journals, and goal-setting journals. There is not just this one-fits-all format.