Sometimes, putting our feelings into words can be tough—especially when we’re feeling angry, sad, or anxious.
Journalling is a powerful tool for expressing emotions without fear of judgment. More than just a place to write, it can be a form of self-care that benefits your mental health in multiple ways. We spoke with Child and Adolescent Therapist Maddie Parkin to explore the benefits of journaling and how you can get started.
What Does a Journal Look Like?
Journaling is simply recording your thoughts, emotions, and experiences—usually in a notebook. But it’s not just about writing long diary entries! Your journal can take many forms, including:
✅ Doodles and drawings – Expressing emotions visually can be just as powerful as words.
✅ Bullet points and keywords – No need for full sentences! Jot down key emotions or events.
✅ Poems and song lyrics – Writing creatively can help process complex feelings.
✅ Collages and scrapbooks – Stickers, photos, or colorful pens can make your journal feel like a safe space.
Prefer digital tools? Many smartphones have notepad apps for quick journaling. However, if privacy is a concern, a traditional paper journal ensures your thoughts stay personal.
Why Is Journaling Good for You?
Writing is a form of self-expression that helps clear the mind, similar to meditation. Journaling has several mental health benefits:
🧘 Reduces Anxiety & Stress
“Journaling can be a transformative outlet for anyone feeling consumed by anxious thoughts,” says Maddie. Writing down your worries can help you process them and let go of stressors that are beyond your control.”
🎯 Helps Identify Emotional Triggers
Tracking your emotions daily—even with a simple mood score (e.g., 1-10)—can highlight patterns and help you recognize what influences your mood. This self-awareness makes it easier to seek support when needed.
💪 Boosts Self-Esteem & Positive Thinking
Affirmations, positive quotes, and self-reflection in your journal can build confidence. Maddie reflects, “Reviewing old journal entries provide insight into your progress and the challenges you overcame.”
Writing by hand strengthens memory and reduces screen time, giving your mind a break from digital overload. Over time, journaling can even enhance problem-solving skills.
⏳ Creates a Personal Time Capsule
Years from now, you can revisit your journal and see how much you’ve grown. It becomes a record of your journey, filled with lessons and memories.
Should You Share Your Journal?
Your journal is your private space, but sometimes sharing can be beneficial:
🔹 Keeping It Private – Having a space where you can express yourself freely is important for emotional release.
🔹 Sharing for Support – If you’re struggling, showing a trusted friend, family member, or therapist can help you communicate feelings you may struggle to express out loud.
🔹 Celebrating Creativity – If your journal includes art, poetry, or deep reflections, you might feel proud to share it with others. The choice is yours!
How to Start Journaling: Maddie’s Top Tips
📌 Start small – A few sentences about your day and emotions are enough.
📌 Don’t overthink it – Your journal is for you, not for perfection!
📌 Ignore mistakes – Spelling errors or messy handwriting don’t matter.
📌 Let thoughts flow – Write freely, even if it seems random.
📌 Make it a habit – Set aside 10 minutes before bed or use your journal whenever you feel the need.
Journaling is a simple yet powerful habit that can transform the way you process emotions. Whether you write daily or only when you need clarity, your journal is your personal space for self-discovery and healing. So, grab a notebook, pick up a pen, and start writing—you might be surprised by what you uncover!
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