Journaling for Mental Health: Research-Backed Benefits & 5 Easy Steps to Begin
Journaling for mental health is a simple, research-backed way to care for your emotional well-being. Writing about your thoughts and experiences can reduce stress, ease anxiety, and support healing. Research from the American Psychological Association (APA, 2002) found that expressive writing helps people manage emotions and improve mood. A National Institutes of Health (NIH, 2018) study on Positive Affect Journaling also showed that focusing on gratitude and positive reflection can increase life satisfaction and reduce mental distress.
Whether you’re new to journaling or want to refresh your routine,this guide will share the proven benefits and five simple steps to help you begin journaling for your mental health today.
How I Have Journaled for My Mental Health
As a therapist, I often encourage my clients to try journaling. In my own life, I’ve gone through seasons where I journal regularly and others where I set it aside. Much of the time, I have done spiritual journaling – writing my thoughts and feelings to God. Sometimes I’m quiet and reflective, “listening” for what He may be showing me and journaling about it. This practice helps me feel seen and heard by God and builds my trust in Him through the most painful parts of life. Both in my personal experience and professional work, I’ve found that journaling can strengthen mental and spiritual health.
What is Journaling Like For Mental Health?
Journaling can take many forms. It might be as simple as writing about your emotions, exploring what you feel, and noticing patterns in your thoughts or reactions. Some people, like me, use spiritual journaling as a way to connect with God, receive comfort, and hear God speak to us about His love and care, conviction, and receive His peace.
Journaling doesn’t have to have perfect writing. It is meant for your eyes only, although counselors may assign it as therapy homework. In these instances, therapists suggest it not to read what you’ve written but to help you gain self-awareness and process emotions between sessions.
What Does The Research Say About Journaling and Mental Health?
Research from the American Psychological Association (APA, 2002) and a National Institutes of Health (NIH, 2018) review highlight that expressive writing can lower anxiety, improve immune response, and enhance overall emotional well-being.
How Does Journaling Improve Physical Health?
In the APA (2002) article, psychologists Pennebaker & Smyth suggested that writing about emotions and stress can boost immune functioning in patients with HIV/AIDS, asthma, arthritis, and other life-threatening diseases.
How Does Journaling Improve Emotional Well-Being?
The key to writing’s effectiveness is how people use it to better understand and learn from their emotions. Venting emotions alone is not enough to relieve stress. The mere act of writing is not necessarily beneficial, especially if people write about traumatic experiences, which just increase distress.
People who write about negative things over and over again without getting any better do not benefit from writing. Writing has to lead to growth, psychological change and an increased awareness of the positive aspects of a painful situation.
So the takeaway — just writing to vent won’t improve your emotional health. It must lead to personal change, increased awareness, and development of a more positive perspective on stressful events.
What Is Positive Affect Journaling (PAJ)?
The NIH (2018) study found that PAJ reduced mental distress and increased positive emotions.
Positive Affect Journaling is a journaling approach focused on gratitude, optimism, and reflection on good experiences.
Results of the NIH study showed that PAJ was associated with improved mental health, lower anxiety, decreased mental distress, and lower perceived stress.
PAJ led to higher perceived resilience – in other words, journaling focusing on the positive led people to feel they could bounce back from difficult situations.
How Can You Start Journaling for Better Mental Health?
Step 1 – What Type of Journal Should You Choose?
Paper, digital, or guided. Choose what is easiest and most natural for you. The goal is to make journaling easy to access so you can use it regularly.
Several options:
SACRED Prayer Journal by Ann Vos Kamp (A Christian Journal)
Big Life Journal (for teens & tweens)
Big Life Journal (Adults)
The Original Gratitude Journal
Step 2 – How Often Should You Write?
Start small. (5-10 minutes, 2-3 times a week). Even five minutes a few days each week helps build consistency. Journaling works best when it becomes a gentle habit, not another “to-do.”
Step 3 – How Do I Learn From Journaling?
Identify feelings you experienced each day.
Write down an event or person who triggered those feelings.
Ask yourself “Am I satisfied with the way I acted in that situation?”
If not, ask yourself “How could I have handled the situation differently?”
Step 4 – What are Positive Affect Journaling Prompts?
Research from the National Institutes of Health (NIH, 2018) found that Positive Affect Journaling (PAJ), focusing on optimism or meaningful experiences, can help reduce anxiety and increase overall well-being.
Examples of PAJ are:
What are you thankful for?
What did someone else do for you?
Something good that happened this week was….
A person I’m grateful for today is…
A strength I used today was ….
I’m looking forward to….
I am thankful to God for….
For what moment today am i most grateful for?
When today did I have the deepest sense of connection with God, others and myself?
Step 5 – How Can You Use Journaling in Counseling?
Share insights from your journal with your counselor.
Journaling helps you identify triggers, progress, and patterns in therapy.
What’s The Takeaway About Journaling for Mental Health?
Journaling for mental health is more than putting words on paper—it’s an intentional practice that supports your emotional and physical well-being. Backed by research from the APA and NIH, journaling can reduce anxiety, improve mood, and help you recognize positive patterns in your daily life. By focusing on Positive Affect Journaling, you train your mind to notice moments of gratitude, connection, and calm.
Start small with simple steps, and remember that journaling improves your mental health and helps create emotional balance. Over time, journaling can become a trusted part of your self-care routine.
If you’d like guidance or support in creating a journaling practice that fits your mental health goals, reach out to one of our expert counselors. You don’t have to do it alone—our team is here to help you find perspective, wisdom, and hope.
Paraclete Counseling Center is conveniently located in Suwanee, GA, and offers both online and in-person therapy to clients in Suwanee, Johns Creek, Duluth, Alpharetta, Cumming, Buford, Norcross, Lawrenceville, Roswell, Peachtree Corners, Dacula, and the surrounding areas. We are proud to offer Christian counseling to individuals, couples, and families looking for faith-based support in their therapeutic journey. Whether you're dealing with mental health concerns, relationship challenges, or desiring personal growth, we are here to walk with you through whatever you're going through. Schedule your first session with us today!
