The Mental Health Benefits of Journalling

There’s something so soothing in the mundane act of putting pen to paper. Is it because we’re in a world where we’re constantly connected and rarely offered a moment to really pause? Most likely, but still, it’s no secret that journalling is a proven method to effectively step back, slow down, and check in with ourselves.

Far from being just a place to jot down thoughts, journalling has become a recognised tool for managing mental health. It helps people untangle emotions, reduce stress, and reflect on their personal journey. Even UK services like Oxford Health NHS Foundation Trust are encouraging journalling as a meaningful part of everyday self-care.

But we want to better understand how journalling can benefit our mental health, which is what this article is all about!

Why Journalling Works

Journalling helps the brain process emotions by engaging both the logical and emotional centres. So, when we write about how we feel, we give structure and meaning to our experiences, helping us to think more clearly and respond more calmly.

Research originally led by Dr. James Pennebaker in the US showed that expressive writing can reduce stress and improve overall health. These findings have since been supported by NHS-backed initiatives in the UK. For example, Good Thinking (London’s digital mental well-being service) recommends journalling as a way to “acknowledge and understand feelings,” offering guidance on how writing can improve sleep, focus and anxiety levels.

While in Mind’s self-care resources, journalling is listed as a valuable tool for managing mental health, particularly for those living with anxiety or depression. The charity notes that writing things down can make problems feel more manageable and help people feel more in control. Additionally, a 2023 article by the Mental Health Foundation highlights journalling as one of the simplest, low-cost tools people can use to check in with their mental well-being, especially in times of uncertainty.

That’s quite a lot of credentials for such an easy act of self-care!

How Journalling Helps Your Mind

The benefits of journalling go way beyond simply venting emotions. UK-based practitioners and mental health professionals have in fact found multiple therapeutic effects:

Stress relief: Regular journalling can help unload emotional tension. According to the Counselling Directory, journalling allows you to “express what’s on your mind without judgement,” helping to alleviate internal pressures.

Improved emotional awareness: Putting feelings into words helps you identify triggers and patterns that might otherwise go unnoticed.

Mood regulation: Practising gratitude or reflecting on positive experiences can lift our mood and promote optimism. This is a technique often used in journalling-based workshops by the Wakefield NHS Recovery and Wellbeing College, which offers community journalling sessions.

Enhanced focus and mindfulness: Therapist Maddie Parkin, in a piece for BBC Bitesize, notes that journalling helps us slow down and pay closer attention to what we’re thinking, which in turn, increases mental clarity and emotional resilience.

How to Start Journalling

Don’t feel broken if you sit down to write and nothing comes out, or if you want to start but the thought of blank pages overwhelms you. We’ve broken down the best way to get started:

Choose your format: Use a notebook, journal app, or even a voice-to-text tool.
Create a habit: Start small, 5 minutes a day is enough to feel a difference.
Be open and honest: Don’t censor yourself. This space is for your thoughts alone.
Try prompts: If you’re stuck, write about something that made you feel good or bad today.

Need another tip? Good Thinking UK suggests journalling just before bed to help you unwind and get better sleep!

Types of Journalling to Explore

There’s no one-size-fits-all approach to journalling, so why not explore all the different styles and find what works for you:

Free writing: Let your thoughts flow uncensored. This can be especially helpful during highly emotional, overwhelming periods.

Gratitude journalling: Write down 3-5 things you’re grateful for each day. A favourite of many, this practice has been linked to improved mood and reduced anxiety.

Prompt-based journalling: Use reflective questions like “What challenged me today?” or “What do I need more of in my life?”

Mood and habit tracking: Combine journalling with daily logs of mood, sleep, energy or habits. This is a technique used by therapists to help clients identify patterns.

Goal-setting journals: Write out your short-term goals, track progress and reflect on obstacles.

Overcoming Common Journalling Challenges

“I don’t have time.”
Try a shorter format like the 5-minute journal. Just one sentence about how you feel every day can do more for your mind than you think.

“I don’t know what to write.”
Use structured prompts. Good Thinking UK has excellent resources and digital tools to help guide journalling sessions.

“I feel silly or self-conscious.”
This is normal at first. Remember, your journal isn’t for anyone else. Over time, you’ll likely find comfort in expressing your thoughts freely.

“I’m stuck in one way of writing.”
Sometimes we feel boxed in by how we think journalling should look. Courses like those offered by Wakefield Recovery and Wellbeing College encourage exploring different journalling styles – from bullet lists to poetry – to help boost creativity and support self-discovery.

“I’m worried about privacy.”
Use a password-protected app or a secure spot for your notebook. You can also code your entries using symbols or shorthand.

Noticing Your Progress Through Journalling

One of the really great things about journalling is being able to look back and actually see how far you’ve come. When you’re in the thick of a tough time, it can feel like nothing’s changing, but flicking through old entries can be a real eye-opener. You might notice that things you used to find “too much” are now easier to handle, or that you’re being a bit kinder to yourself without even realising it.

It’s a quiet kind of progress, but it counts. And if you’re talking things through with a counsellor or therapist, your journal can help you remember what’s been going on and figure out what you want to work on next.

When to Seek Professional Help

While journalling is a great tool for self-care, it’s not a replacement for professional support when needed. If your entries repeatedly reflect intense sadness, thoughts of self-harm, or feelings of hopelessness, it’s important to reach out.

Organisations like Mind, Rethink Mental Illness, and your local NHS mental health services can provide access to talking therapies, crisis lines or peer support groups.

As Mental Health Research UK reminds us, early intervention is so important, and journalling may be one way to recognise when it’s time to seek that help.

A Little Reminder Before You Start

Getting stuff off your chest, keeping track of how you’re feeling, or simply winding down after a long day – journalling can give you a quiet moment to check in with yourself. More and more mental health services in the UK are encouraging it, and for good reason. It’s simple, personal and shows real results with continued practice.

So, whether it’s a notebook by your bed or a notes app on your phone, give it a go. Start small. Start messy. Just start. Because your thoughts matter and taking time for yourself is always worth it.