The Power of Journaling | How Writing Can Transform Your Mental Health
You Don’t Need to Be a Writer to Benefit from Journaling
Let’s clear something up right away: journaling isn’t about beautiful sentences or poetic reflections. It’s not about being a writer—it’s about getting real with yourself.
And honestly? Most people avoid it because being real is uncomfortable.
But here’s the thing: if you’ve got anxiety swirling in your chest, stress building in your neck, or thoughts racing at 2AM—writing can help get it out. Not for likes. Not for validation. Just to unload.
At NuHu Therapy, we’re seeing more and more clients use journaling as a tool to bridge the space between therapy sessions. For people dealing with emotional overload, burnout, or just too many thoughts at once, journaling becomes the one place where everything can spill out—without judgment.
Why Is Writing So Therapeutic?
Writing slows you down. And when you slow down, you can finally hear what you’ve been carrying. Here’s what journaling is actually doing for your brain and nervous system:
It Lowers Emotional Intensity
When you write out what’s upsetting you, your brain moves from the emotional centers (like the amygdala) to the logical, regulating areas (like the prefrontal cortex). It’s not about “solving” your problems—it’s about helping your system settle. This is crucial for people dealing with persistent anxiety or post-traumatic stress. While journaling is not a replacement for therapy, many of our clients in trauma therapy use writing as a grounding tool in between sessions.
It Gives You a Mirror
You ever go back and read something you wrote three months ago and think, “Wow, I’ve come a long way?” That’s the point. Journaling builds self-awareness, which is the foundation of any real change. If you’re dealing with patterns like rumination or spiraling thoughts, journaling helps you catch them in the act. You start noticing what sets you off, what you’re avoiding, and what you need more of.
It Creates a Safe, Private Outlet
Sometimes, you’re not ready to talk about something out loud. That doesn’t mean it should stay stuck in your body. Writing gives you a pressure valve—a way to release without needing the right words, or the right person to listen.
A lot of people, especially men or individuals raised in families where emotions weren’t safe—find journaling to be their first real step toward emotional expression. One of our clients who’s now doing men’s therapy said, “It felt like a place where I could finally be honest with myself.”
But I Don’t Know What to Write
That’s one of the most common things we hear. And fair. A blank page can be intimidating. But journaling isn’t about being profound—it’s about being honest.
If you’re stuck, try writing:
“Here’s what’s been on my mind lately…”
“If I wasn’t scared, I would…”
“What I’m feeling right now is…”
“What I wish I could say to ___ is…”
Sometimes, it takes two or three pages of nonsense before you hit something real. That’s okay. That’s the work.
Journaling Isn’t Just for Anxiety or Stress
People often think of journaling as something you do when you’re feeling low. But it’s also a tool for gratitude, reflection, and tracking growth.
You can write to remember.
You can write to grieve.
You can write to celebrate the fact that, even after everything, you’re still here.
For people dealing with trauma, especially long-term or repeated trauma, this kind of reflection becomes part of rebuilding identity. It helps integrate the past into something you can carry rather than something that crushes you. Journaling also pairs well with modalities like mindfulness-based therapy, which we offer at NuHu. Mindful journaling can look like observing your breath and then writing about what came up. It can be slow, reflective, and simple. Or messy, intense, and emotional. Both are valid.
Its Another Tool…
Journaling is not a silver bullet—but it is a powerful tool. It gives you:
Emotional release without fear of judgment
A place to notice patterns, triggers, and growth
A mental “pause” in a loud and chaotic world
A private space for honesty, self-kindness, and clarity
And the best part? It’s free, it’s flexible, and it meets you exactly where you are. If you’re already in therapy, journaling can help you go deeper. If you’re not, it can help you get started. Either way, it’s one of the most underrated tools in the mental health toolbox.
Even chaos makes more sense when it’s written down.
Making Journaling a Habit (Even If You Hate Routine)
Let’s be honest. You probably already know journaling is good for you.
But the hard part? Actually doing it.
Most of us start with good intentions—a new notebook, a clean app, a couple solid days. Then life gets loud. And messy. And journaling feels like just one more thing to do.
But here’s the trick: journaling doesn’t have to look the same every day. It doesn’t have to be long. It doesn’t even have to make sense. You just have to show up, however that looks.
Tip #1: Shrink the Goal
Write one sentence. Literally just one. Even a sentence like “Today sucked” counts. That’s not failure—that’s honesty. The consistency builds the habit. Once your brain sees journaling as easy, it’ll stop resisting so much.
Tip #2: Pair It With Something You Already Do
Leave your notebook by the coffee machine. Or on your nightstand. Or open the Notes app while you’re waiting in the car. Tie journaling to a habit you already have, and you’re more likely to do it.
Tip #3: Use Prompts When You’re Blank
Here’s a few favorites from our NuHu therapists:
What’s taking up most of my mental space today?
What’s something I wish someone understood about me?
What would I say to my past self right now?
Prompts are helpful especially if you’re working through therapy or stuck in your own head. We often use them with clients in ADHD therapy, where brain fog or distraction makes open-ended writing tough.
Journaling for Different Types of Brains
Let’s face it—not everyone processes emotions the same way.
If your brain moves fast, if you have trouble organizing your thoughts, or if you’re neurodivergent, traditional journaling might feel frustrating. That’s okay. Try:
Bullet journaling: Great for ADHD brains or people who want structure. List how you feel, what you did, what worked/didn’t.
Voice journaling: Use a voice note app and talk things out. Then delete it—or keep it. The point is expression, not permanence.
Visual journaling: Draw, sketch, or use visuals to express moods and moments. Especially powerful for folks processing trauma or grief.
There is no one right way. The “best” style is the one that actually gets used.
Clark Kegley’s Experience with Journaling
Clark Kegley, a well-known personal development creator with over a decade of journaling practice, describes the habit as one of the most life-changing tools he’s ever used. In his video The Ultimate Guide to Journaling: Change Your Life in 2025, he explains how journaling helped him “consume [his] own thoughts less and less, and other people more and more,” leading to greater clarity, emotional regulation, and intentional decision-making. Kegley emphasizes that journaling is not just for writers or creatives—it’s a mindset tool anyone can use to reflect, reframe, and grow. His experience mirrors what many NuHu clients report: journaling brings a deeper understanding of emotions and habits, especially when used alongside therapy.
Frequently Asked Questions About Journaling and Mental Health
1. How does journaling help with mental health?
Journaling gives your thoughts somewhere to go. Instead of swirling around in your head, your emotions land on the page, where you can see them more clearly. This can reduce anxiety, improve emotional regulation, and help you process difficult experiences.
2. Do I need to journal every day for it to work?
Not at all. Even writing a few times a week can help. Some people journal daily, others once a week. The key is consistency in whatever way works for you. What matters is that you show up when it counts — not that it looks perfect.
3. What should I write about when I journal?
There’s no right answer. Some people write about their day, their feelings, or things they’re grateful for. Others use prompts to explore deeper thoughts. If you’re feeling stuck, start with a simple question: “What’s taking up most of my headspace right now?”
4. Can journaling replace therapy?
Journaling is a powerful tool, but it’s not a substitute for therapy. It can be a great companion to therapy, helping you track patterns, clarify your emotions, and stay grounded between sessions. Think of it as one layer of support, not the only one.
5. What if journaling makes me feel worse?
Sometimes, writing brings up emotions we’ve been avoiding. That’s normal, but it’s also a sign to go gently. If journaling consistently leaves you feeling worse or overwhelmed, that’s a cue to reach out for professional support. You don’t have to unpack it all alone.
