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Mental Wellness Benefits of Journaling

Journaling has been researched and recognized for quite some time as a healthy form of self-care that has been proven to have significant benefits to mental well-being. Journaling can help us lean into acceptance rather than judgment when reflecting on our day-to-day experiences and emotions that arise based on what has occurred. Research has shown that regularly journaling can decrease intrusive thoughts, lower blood pressure, help with various mental illnesses such as anxiety and depression, and assist with gaining clarity in various areas of life. Read along to take a little dive into the various mental wellness benefits journaling has to offer!


A Safe Space to Express Yourself Fully

Journaling offers a safe space for you to let out exactly what thoughts are running through your head, identify/acknowledge/validate your feelings, or spend time doing some deep inner reflection on various themes. Journaling can promote self-regulation of emotions and can break the chain of ruminating thoughts that may be coming up for you on challenging topics. This is a private space for you to show up entirely authentically as yourself!


Encourages “Slowing Down” and Self-Reflection

Making journaling a priority can reduce reactivity in conflict or when challenging scenarios arise. The journaling practice allows you a space to slow down, reflect, and acknowledge your feelings so you can formulate how you wish to respond when faced with a difficult conversation or problem in your life. 


Increases Self-Awareness and Insight

Journaling can foster an increased sense of insight and self-awareness. Self-awareness can be defined as one’s conscious knowledge of their traits, behaviors, and emotions. Journaling will encourage you to become vulnerable and honest with yourself and can help you confront different aspects of yourself. You can review past journal entries to become more aware of your patterns, habits, triggers, and more. Journaling is often a practice that can promote self-growth and confidence throughout the counseling process!


Journal prompts that may spark inspiration:

  • What can you do today, this week, or this month to take better care of yourself?
  • Write a letter to your younger self. What are words of encouragement or support that you would want to share with your younger self?
  • How do you define happiness?
  • What activities make you feel refreshed and rejuvenated? What about these activities promote these feelings?
  • What would the ideal perfect day look like for me?

There are various types of journaling including gratitude journaling, brain dump journaling, art journaling, or bullet journaling. The choice is truly yours and you can explore different forms of journaling to see which type feels right for you. Go down the Pinterest rabbit hole for inspiration and examples of these various styles of journaling! We hope that taking time to read about the benefits of journaling has sparked some thoughts surrounding how you can incorporate journaling into your self-care practices. Need support in finding ways to care for yourself and your mental well-being? Our counselors at Natural Balance Counseling are ready to walk alongside you on this journey. Reach out today to schedule a free 15-minute consultation to see if we would be a good fit for you!