Writing for Wellness: How to Get the Most Out of Journaling

 Have you ever wondered why every therapist and mental health guru promotes various forms of writing and journaling?  Because it works.  

Writing is another form of expressive therapy, a group of treatments that allow for processing emotions and uninhibited disclosure outside of conventional talk-therapy. While music and art therapies are popular choices for children who cannot verbalize complicated feelings and emotions, it is an equally effective therapy for adults. More specifically, writing therapy and journaling show promising benefits for adults in addition to talk-therapy.  

Some studies focusing on PTSD have shown that participants feel a decrease in anxiety symptoms after repeated sessions writing out traumatic memories. Researchers attribute these effects to writing’s ability to facilitate cognitive processing, restructuring, and visualization in ways that speech cannot. Some other areas in that writing are effective include: 

• Maladaptive Rumination 

• Depressive and trauma related cognition 

• Grief and Loss related anxiety and depressive symptoms 

• Generalized Anxiety and Depression 

While the best therapeutic outcomes for writing come from partnering with a therapist to target goals and needs, part of what makes writing such a fantastic tool is that it is cheap and accessible for those unable or unready to utilize therapy services. You may be thinking, “For such a cheap and effective therapy, why isn’t everyone doing this?” Many people don’t see themselves as “writers.” It can be intimidating to open a blank book and know where to start.  Here are a few quick starter tips and prompts for incorporating writing into your own mental health self-care plan: 

1. Choose a Medium: This doesn’t have to get fancy (unless you want to)! A plain notebook, a leather-bound journal, a simple pen, or a fancy fountain pen. The only “right” choice is the one that is comfortable for you.   

2. Warm Up: Do not get discouraged if you open a notebook and struggle to pour your heart out. Here are a few warmups prompts to adjust to “talking to yourself” via writing: 

• Write your day as an itinerary 

• List your favorites (places, people, movies, etc.) 

• Describe your environment, clothing, or activities of the day 

• Record a recent dream 

3. Dedicate a time and routine: An indirect benefit of writing exercise is that it encourages a habit in your day. It helps to incorporate this into a ritual you already have, like coffee in the morning, a lunch break, or a bedtime routine. For those who pray or meditate this is an easy adaption to a purposeful routine. 

4. Intentions: An idea of what you are trying to accomplish by writing helps you identify what you need to be writing, often the first block people face when trying to start. If your primary issue is anxiety, writing about your stressors and fears is a good first step, and training yourself to grab a pen or keyboard when you feel worries increasing. Try a warm-up of listing your goals and reasons for journaling. 

5. Use Prompts: Again-It is ok if you can’t open a journal or notebook and begin spilling your thoughts. It takes practice to find your written voice. There are many resources online that provide journal and writing prompts, but your own therapist is a good place to start as they provide prompts that are well suited to your needs and goals. Some prompts you can try on your own are: 

• Write a letter to someone you miss or who you have things left unsaid to (without intending to send it) 

• Write letters to your past and future self 

• Outline a “Book of You” by picking a title and chapter titles 

• Map out an event or problem (similar to a brainstorm map) 

• Write about something difficult in the third person 

6. Simple is Valuable: It is not sustainable to do heavy trauma processing or longhand writing daily. Your journal should be a positive experience. It may be a goal for you to write a narrative of something important in your life, but it can also be an accomplishment just to do a “check-in” entry. Don’t focus on perfection!  

Finally, pay attention to how you feel over time. Are you tired after finishing writing? Energized? Do more memories or thoughts surface when you write? Do you feel blocked entirely and frustrated? These realizations can help you and your therapist continue to guide your sessions and homework in ways that lead to your well-being.  

Happy writing!  

Izzy Aguirre, Graduate Intern