You’ve probably heard people say that keeping a journal for mental health is a helpful way to sort out your thoughts and feelings, and to deal with the things life throws at you. However, you might not be entirely convinced that journaling will actually make a difference, and with everything you already have going on, it can feel like adding another thing to your to-do list. Not to mention, it can feel strange to write about yourself, like it’s too personal or even selfish.

First of all, it is totally normal to feel this way! For many young people, with school, home and friends taking up a lot of your attention, it’s not often you spend dedicated time focusing on yourself. But given a chance, journaling can be an opportunity for self-care. There are known benefits to journaling like reducing stress and increasing self-compassion, both of which are important for self-esteem and mental health.

If you want to journal, but you feel that you have nothing to write about, no worries! First of all, there is no right or wrong way to journal—you choose the method that works best for you. And believe it or not, it’s writing itself that reveals what you have to say. Nevertheless, having a guide can be very useful. Here are some tips to journal for mental health.

Choose the tools that work best for you 

A pen and notebook, a note-taking app, or a journaling workbook—there are many different methods to journal for mental health. Choose the one that feels most comfortable for you.

Make time to journal

Journaling is more effective when you prioritize it. Choose a quiet place and a dedicated time to spend with yourself.

Put aside limiting thoughts and beliefs that stop you from journaling

Taking time to focus on yourself doesn’t have to feel selfish. Going inward increases self-awareness and self-compassion both of which are key skills needed for a healthy self-esteem. Having a healthy self-esteem increases your chances of success whether in school, at home or with friends and loved ones. 

Writing about what you’re thinking and feeling will feel strange at first. Anything that is outside of our comfort zones will feel this way, but discomfort isn’t a bad thing! It means you’re learning. And while our thoughts and feelings can be messy at times, remember you’re writing to understand, not to judge. 

Use journal prompts to get inspired

Journal prompts can be helpful when you don’t know where to start. There are books, websites, and worksheets with prompts to help you start journaling. Below are a few prompts we put together to help you start self-exploring.

• What is weighing on my mind right now or what has been on my mind lately?
• How am I feeling at this moment or how have I been feeling recently?
• What is something that I am excited for this week?
• What is something that I am proud of?
• What are at least three things that I like about myself?
• What is something that makes me feel stressed, worried or scared lately? 
• If I could change things in my life what would they be? What change would I like to see?
• What is in my control right now?
• What is not in my control right now?
• Is there anyone I trust? If so, who? Could I talk to them about these things if I needed to?
• What are three things I am grateful for this week?

No matter how you choose to journal, what really matters is slowing down and checking-in with your thoughts. When you get them out of your head and onto the page things start to become clearer and choosing a path forward becomes possible. You got this!

If you or someone you know is looking for help with self-exploration and reflection, our team of therapists Shantal Placido, LCSW; Spencer McCauley, LCSW; and Teresa Giolitto, LMFT are here to help. 

Please email us at spencerstherapypractice@gmail.com or click the green “Contact Us” button at the upper right hand corner of the page.

Author: Shantal Placido, LCSW