Let’s Talk Journaling

By Rachel Silberman, Clinical Trainee

​Journaling can be an extremely effective mental health outlet and coping mechanism for many individuals. It provides a structured space for individuals to express and explore their thoughts and emotions in a non-judgmental environment. The act of putting thoughts onto paper can provide a cathartic release, helping individuals gain clarity and perspective on their feelings. Moreover, it offers a tangible record of one's emotional journey, allowing for reflection and identification of patterns over time. This self-awareness can be a crucial step in understanding triggers, managing stress, and fostering personal growth.

Ultimately, the practice of journaling empowers individuals to cultivate a deeper connection with themselves, promoting emotional well-being and resilience in the face of life's challenges. Studies have found that journaling can reduce mental health distress significantly. A study (2023) conducted by Smyth et al. found that journaling can serve as an effective intervention for mitigating mental distress, increasing well-being, and enhancing positive physical functioning.

It is also important to note that while journaling can be an effective tool for many individuals, it is most effective in combination with other modes of mental health assistance such as therapy. If you are struggling to get started, consider writing about some of the following journal prompts from Switch Research (2022)!  

• Think of a strong negative emotion such as anger, anxiety,or sadness. What do you notice happening in your body when you experience this emotion?
• Create a list of thoughts and feelings you hold about yourself. Do you suppose others have these thoughts and feelings, too?
• Write about something kind that someone did for you this week. What was this act of kindness? How did it make you feel about yourself?

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​Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Ment Health. 2018 Dec 10;5(4):e11290. doi: 10.2196/11290. PMID: 30530460; PMCID: PMC6305886.

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