The Mental Health Benefits of Journaling
Journaling is like decluttering your mind. Except instead of hauling bags to the curb, you just grab a pen and dump the mental noise onto paper (or into your digital journal, if that’s your jam). Welcome to the power of journaling—backed not just by the sellers of pretty notebooks and multicolored pens, but by a growing body of psychological and medical research.
Why Journaling Works
Numerous studies show journaling can significantly improve mental and physical health. Here’s what the research tells us:
1. Eases Anxiety and Depression
A 2018 study published in JMIR Mental Health found that participants who wrote expressively for just 15–20 minutes a day, 3–5 times a week, saw meaningful reductions in symptoms of anxiety and depression.
Journaling works like a brain dump for your emotions—an accessible and low-pressure tool to release intrusive thoughts, quiet ruminating thoughts, and make sense of what’s swirling around in your head.
2. Improves Problem-Solving and Decision-Making Skills
When your thoughts feel tangled—like the mess of wires in your junk drawer—writing helps untangle and organize them. Journaling encourages metacognition (thinking about your thinking), which is essential for solving problems, making decisions, and reframing unhelpful beliefs.
It also slows you down just enough to step back from the mental noise, reflect with more clarity, and see patterns you might miss in the rush of daily life. Research by psychologist James Pennebaker shows that expressive writing helps the brain organize chaotic experiences into coherent narratives—giving you perspective and a greater sense of control.
3. Improves Physical Health
No, writing in a notebook won’t replace leafy greens or a gym sesh—but it can improve immune function. Studies show journaling lowers cortisol levels, reduces blood pressure, and even improves wound healing (yes, really).
Turns out, giving your emotions a voice on paper is like telling your body, “Hey, it’s okay to slow down now.”
What’s Coming Next: Journal Prompts to The Rescue
In order to get the most out of journaling, you want your writing to be purposeful rather than rambling on about what you ate for breakfast.
If you’re not sure where to start, don’t worry—I’ve got you. On my Substack (Fine, But Not Really) I have a recurring series called The Write Stuff, featuring thought-provoking journaling prompts designed by yours truly to help you start writing without overthinking it (because sometimes “just start” is the hardest advice to follow).
Whether you’re journaling to better manage anxiety, process a tough week, or just make sense of your own overthinking (relatable), these prompts will give you a clear place to start.
Ready to give your brain a little peace of mind and start your journaling practice? Let’s dive in.