Therapy
Journaling for Mental Health
July 2, 2026
— CHRISTINE SPARACINO
Last year I created a guided journal, inspired by clients who had told me they weren’t sure how to journal or where to start. Since then, I have thought about how to use expressive writing and journaling for mental health. In my own life, journaling and expressive writing has been helpful for my anxiety, and I want to encourage you to try it and develop a consistent habit.
Dr. James Pennebaker conducted research studies, identifying what was helpful and not helpful about journaling and expressive writing. One of his key findings was that when we write, we need to connect with our emotions through the writing, and when we identify, feel, and release the emotion through writing, it is healing.
Let’s break that down a bit. Instead of writing a list or a series of events of what happened in your life, journal about what the experience felt like, what emotions you connect with as your write, how it felt then and now. As we express our feelings on the page, they loosen a bit within us and that can be healing in itself.
Take a moment when you’re journaling and check in with yourself. Are you connecting to your emotions? Do you know what you’re feeling? Can you share it on the page?
As we acknowledge our thoughts and feelings on the page, we are acting as our own psychotherapist. This is a double benefit of journaling. Not only are we externalizing what is in our mind and getting it out (and not consuming our thoughts), but often the voice in our head that holds some perspective can step in. We may find that our own inner cheerleader steps up and gives us a pep talk. Or that the more rational part of our brain takes over and begins challenging our irrational thoughts.
There are many ways to do this. Some people write three pages every morning like Julia Cameron and The Artist’s Way. It’s a form of free association as you write, putting down on the paper whatever comes to mind, even if you repeatedly write “I don’t know what to say, I don’t know what to say…”
You can also try stream of consciousness writing. Identify a scenario or situation or a feeling you are stuck in, and allow yourself to write as your thoughts come in your mind. See where the thoughts lead and what stories develop as you write.
You could write down your fears and then work through the feelings that arise and try to pep talk your way on the page. Often when we externalize our anxieties on a piece of paper, the worries don’t seem as large and we find a way to manage them.
Another option is to use a prompt to get you started. That’s why I created the guided journal. Each day there is a prompt or a quote for reflection. If you’re using a prompt, just follow it and see what comes to mind in response.
Journaling is usually most helpful when we do it with pen and paper. The movement of your hand across the page allows your brain to process the words that is unique from typing.
Pick a journal to write in. It could be a 99 cent composition book from Target or a leather Moleskine. In a pinch, you could even journal on the back of a receipt or a scrap of paper. If you love stationary, then indulge in a new notebook.
Journaling is for your eyes only, so try to be as honest as you can. Write what you really feel, even if you don’t want anyone to know or you feel ashamed to admit your thoughts. Allow yourself to be open and to share freely, knowing that no one will see this.
You can re-read your journal or you can also write and forget about it. There’s no right way to do it.
Putting a favorite album or playlist on can facilitate the process of journaling. Some people even enjoy lighting a candle or making a hot cup of tea. Turning the journaling into a ritual can make it more enjoyable, and over time, it can become an activity that you look forward to doing, rather than a homework assignment.
If there are insights you discover while writing, consider talking about them in your next therapy session. Journaling can deepen your experience of psychotherapy and allow your therapist to understand and help you more fully.
