Journaling for Mental Health: How Putting Pen to Paper Can Create Positive Change
Let’s be honest: we’re living in a world where stress, anxiety, and information overload are at an
all-time high. If you’ve ever found yourself glued to your phone, endlessly scrolling social media, and feeling more overwhelmed than ever, you’re not alone. Here’s the good news: there’s a simple and powerful way to take control of your mental health, and it doesn’t involve an app or a screen. It’s journaling.
I know, journaling may seem old-school, but trust me, it’s making a serious comeback—and for good reason. Studies show that journaling can be a game-changer for mental health, offering a way to process emotions, reduce stress, and find clarity in the chaos. Plus, every minute you spend journaling is one less minute spent doomscrolling, which we all know isn’t helping anyone.
The Science Behind Journaling and Mental Health
When it comes to mental health, journaling is one of the most effective and affordable tools you can use. Research shows that expressive writing (aka journaling) can lower levels of depression and anxiety, help people process traumatic experiences, and even improve overall well-being.
According to a study published in the Journal of Affective Disorders, people who journaled about their thoughts and emotions experienced significantly lower levels of depression and anxiety compared to those who didn’t. Even just 5-10 minutes a day of journaling can help rewire your brain, making it easier to process emotions, manage stress, and navigate life’s ups and downs.
Another study found that “writing about positive experiences for just three consecutive days resulted in improved mood and well-being for weeks after the fact.” So, if you’re feeling down or overwhelmed, journaling can be your go-to tool for lifting your spirits and gaining perspective.
Journaling vs. Screen Time: Why It Matters
Now, let’s talk about something we all struggle with: phone addiction. Whether you’re catching up on emails, checking Instagram, or browsing TikTok, we spend an average of 7 hours a day looking at screens. Don’t get us wrong, we know technology has its perks, but spending too much time glued to our phones has a serious impact on mental health - and the mental health of our children.
According to The Anxious Generation by Dr. John Duffy, the more time we spend on social media, the more likely we are to experience anxiety, loneliness, and feelings of inadequacy. In fact, Dr. Duffy notes that teens and young adults today report higher levels of anxiety and depression than ever before, with social media being a major contributor. A study from the University of Pennsylvania backs this up, finding that limiting social media use to just 30 minutes a day resulted in lower levels of anxiety, depression, and feelings of isolation.
So, what does this have to do with journaling? Every minute you spend journaling is a minute you’re not on your phone, absorbing endless content and comparison traps. Journaling offers a much-needed digital detox, giving your brain a break from the constant barrage of notifications, likes, and updates. Plus, journaling allows you to focus on yourself and your feelings—something that’s hard to do when you’re scrolling through someone else’s highlight reel.
How Journaling Improves Your Mental Health
Still not convinced? Let’s break down some specific ways journaling can improve your mental health:
1. Stress Relief: When you’re stressed, your thoughts can feel like they’re bouncing around in your head with no direction. Journaling helps you sort through those thoughts, putting them on paper so you can gain clarity. It’s like decluttering your brain.
2. Emotional Processing: Journaling gives you a safe space to process your emotions, whether you’re angry, sad, or confused. Writing things down helps you make sense of your feelings, which can reduce the intensity of negative emotions.
3. Self-Reflection: Regular journaling encourages self-reflection, helping you become more aware of your thoughts, behaviors, and patterns. This self-awareness is key to personal growth and emotional resilience.
4. Mindfulness: Writing by hand forces you to slow down and focus on the present moment, making journaling a powerful mindfulness practice. This helps quiet the mental chatter and brings you back to the here and now.
Cut Down on Screen Time, One Journal Entry at a Time
Ready to cut down on screen time and start journaling for your mental health? Just take 5 mintues each day to write down what’s going on in your head. If your having trouble and need somewhere to start, just write down three things you are grateful for.
If you need a little extra help, we’ve created six unique 28-day guided journals to help you focus on mindfulness, gratitude, self-discipline, and more.
By swapping just 10 minutes of phone time for journaling each day, you can start to feel more present, less anxious, and more in control of your mental health. And the best part? You don’t have to do it alone. Encourage a friend to start journaling too, and this can help you both with accountability.
Whether you start this journey on your own, or find a friend to do it with you, we encourage you to simply begin.
Resources
The Anxious Generation by Dr. John Duffy
A must-read book that explores the growing anxiety levels among today’s youth and how screen time and social media are contributing to the mental health crisis. Link to book.
Journal of Affective Disorders
Study on the impact of expressive writing on reducing depression and anxiety levels: Link to study.
American Psychological Association
Article on the mental health benefits of expressive writing: APA Expressive Writing Benefits.
National Alliance on Mental Illness (NAMI)
Information and resources on mental health, stress relief techniques, and mindfulness: NAMI.
Psychology Today: The Benefits of Journaling for Mental Health
An overview of how journaling helps with stress reduction and emotional processing: Psychology Today. Link to article.
Mindset in the Making: 28-Day Guided Journals
Explore the full collection of mindfulness, gratitude, and self-discipline journals to enhance your mental health journey: Mindset in the Making.
The Science of Gratitude (UC Berkeley Greater Good Science Center)
Insight into how gratitude journaling can improve your mental health and well-being: Gratitude Science. Link to study.
Ready to get started?
Explore our collection of 28-day guided journals designed to help you with mindfulness, gratitude, self-discipline, and more!
