Journaling to Improve Mental Health

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Keeping any type of journal will help with improving any mental health issues. However, if you want to tackle a specific problem you’re having, it will help to determine the right type of journal to keep. Keeping a particular kind of journal may work best for your issue.

• Boosts Your Mood – If you want to boost your mood, keeping a gratitude journal is where it’s at. Once a day, preferably before bed, write down what you’re grateful for today. It might not seem like much but it’s powerful for going to sleep & thinking positively about your life.

• Increases Your Sense of Well-Being – As you write out your thoughts, you’ll start seeing issues from a new angle just because you’re opening your mind to think about it. This is going to make you feel more capable of dealing with whatever happens.

• Lessens Symptoms of Depression – Understand that depression is different from sadness and that you likely need a counselor. Writing it all down can make it seem less horrific so that you can feel better. Plus, you can look back at days you thought life was "over" and see better days after.

• Reduces Anxiety – The problem with anxiety is that it was designed to help us get away from immediate danger. It triggers the "fight or flight" response. If each time you have that anxious feeling you choose to write in your journal how you are feeling and why, then you’ll start to control it better.

• Lowers Avoidance Behaviors – Many people who have mental health issues practice avoidance behaviors such as not going to places that cause them anxiety, or not doing the things they need to do due to how they feel. When you write it out, it helps you get the feelings out but do the thing anyway.

• You’ll Sleep Better – Pouring your heart out into a journal is a great way to get things off your chest. However, for sleep, go to the gratitude journal and write down what you’re thankful for today and go to sleep thinking of that.

• Makes You a Kinder Person – Exploring your emotional state and accepting your feelings while you work through what makes you who you are in your journal is going to make you naturally more empathetic to others too. Letting go of judgment for self improves your thoughts for others also.

• Improves Your Memory – This is almost a situation where you want to say "duh" but it must be said. Writing down things helps you remember them because you can go back and read it, but also because the act of writing something down enables you to recall it.

One thing that can help you make your journaling work is to learn how to keep one effectively. Make some journaling rules, do it every day to create a habit, and keep it private unless you decide to let your therapist see it or you decide to use it to help others. This is for you and only you for the most part.

Tips for Making Journaling Part of Your Daily Routine

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The way to ensure that journaling works for you is to do it long term. Long-term journaling gives you more insight into your life because you’ll be able to reflect on the past, present, and even the future (sort of) to try to get answers in your life.  

But first, you must dive in and do it steadily. And you need to do it daily to make it a consistent habit. Below are some simple tips for making journaling part of your daily routine.

• Make It Easy – If you don’t make it a huge deal, it’ll be simpler to get done. For example, it’s easier to use a pen and paper rather than a computer for most people. You can have the book in your bag or on your bedside table or wherever you plan to write. I personally find it useful to keep it nearby at all times in case inspiration strikes at some random moment.

• Select a Time That Works For You – The best times to journal are early morning or right before you go to bed. However, these times might not work for some people. If you know a better time, do it. For example, some people like journaling while on lunch at work. It’s up to you. Think of what part of the day that you have the most creative energy and opportunity, and then try to include doing some journaling during that time.

• Get a Drink and Eat a Snack – Don’t allow your mind to manufacture any excuses or extraneous thoughts while you’re journaling. Make sure you’re fed and hydrated before you get started.

• Create a Comfortable and Accessible Space – It’s easier to delve into your thoughts if you’re comfortable and not thinking about how bad your backside hurts on a chair or how uncomfortable your wrist feels. Some people like sitting at a desk, some in a comfy chair, while others prefer relaxing in their bed while journaling. Choose wisely.

• Combine It with Something Else You Enjoy Doing – If you enjoy working out, why not journal right after you are done? If you have a daily activity, add journaling to it. It’s a variation of habit stacking and it’ll help to establish your new journaling habit quickly.

• Use Relaxing Music to Set the Mood – I know that some people prefer silence, and that’s okay if you do. But consider trying some music that doesn’t have words and that you find relaxing. It might help you to gather your thoughts and to remain calm and focused.

• Utilize a Particular Type of Journal – For some people, using a style of journaling like bullet journaling, prayer journaling, project journaling, and more, works better since it defines some rules for entry. The constraints can help guide you towards your goal.

•  Consider Using Prompts – With a simple Google search, you can discover journaling prompts for any type of journal you want to use.

• Reward Yourself – When you have been diligent for a month writing in your journal, take some time to read what you wrote, then reward yourself for succeeding.

To truly experience the full benefits of journaling, it needs to be done nearly every day. Therefore you need to find savvy ways to incorporate journaling into your daily life. The best way to accomplish this is to make it easy and turn it into a habit.