Dear Diary.. The Benefits Of Journalling

Dear Diary – Could Journalling Support Your Mental Health?

Have you ever thought about keeping a journal, only to decide it feels like too much of a commitment? Journalling can be a helpful support tool. It can work well alongside therapy, although it is not a replacement for professional support.

Here, we explore the benefits of journalling, move away from the idea that it has to be done every day, and look at ways of journalling that suit you.

What Are the Benefits of Journalling?

Research carried out at the University of Cambridge has shown that writing about stressful, emotional, or traumatic experiences can lead to measurable improvements in both physical and mental health. Other studies suggest that emotionally focused journalling may even help reduce the number of sick days people take from work.

Journalling can:

• Interrupt cycles of persistent thoughts – Getting thoughts down on paper can help reduce overthinking.

• Support emotional processing – It offers a safe outlet to express feelings.

• Help shift perspective – Writing can help you see situations in a different light.

• Lighten the mental load – Offloading thoughts can help clear your head and improve focus.

• Promote self-awareness and personal growth – Patterns in thoughts and behaviours often become clearer.

• Reduce stress and anxiety – Journalling can be a calming and grounding activity.

• Encourage mindfulness – It can help bring things into perspective.

• Provide a private, non-judgemental space – Somewhere just for you to explore your thoughts.

“Having the courage to reckon with our emotions and to rumble with our stories is the path to writing our brave new ending.”— Brené Brown

Journalling vs Rumination

Rumination is a repetitive and unhelpful thinking pattern where we get stuck replaying thoughts in our heads. For example, repeatedly going over a social interaction and worrying about how you came across.

Effective journalling can help create a way out of this pattern. It allows you to review your thoughts rather than repeat them, helping to externalise what’s going on in your mind and bring greater clarity.

One helpful approach is to notice the thought, write it down, and then gently shift your attention to another activity. Journalling supports reflection and movement forwards, whereas rumination often keeps us feeling stuck.

Be Creative – One Size Does Not Fit All

Journalling doesn’t have to be a daily task that starts with “Dear diary”, and it certainly doesn’t have to be perfect. Think outside the box and be creative. If it starts to feel overwhelming, it’s OK to pause or try something different. This is for you, so do it in a way that feels kind and compassionate.

“Painting is just another way of keeping a diary.”— Pablo Picasso

Some Alternative Ways to Journal

• Lists – Writing lists of things that have impacted your day can help clear your mind. Bullet points are absolutely fine.

• Doodling – Drawing can be a helpful way to express emotions and thoughts when words feel difficult.

• Wins journal – A space to notice and celebrate both big and small achievements.

• Guided journalling – If you’d like more structure, a guided journal can be helpful.

• Playlists – Create a daily or weekly music playlist that reflects how you’re feeling or what’s been going on for you.

• Focused journalling – Write about one specific issue, such as anxiety, to help process what’s coming up.

  
  

Prompts to Help You Get Started

If you’re not sure where to begin, grab a piece of paper and choose one prompt:

• One thing I’m thankful for today is…

• The main thing on my mind today/this week has been…

• Something new I learned today was…

• The biggest win I had today was…

• A moment that stood out for me today was…

• My favourite moment from today was…

• This is what my life looks like this week/month/season…

• Something that’s been weighing on my mind is…

• Something I’m excited about right now is…

• One thing I feel proud of myself for is…

• A quote that resonates with me today is…

• How today’s weather influenced my mood…

  
  

Final Thought

Journalling doesn’t have to be a daily commitment, and there’s no ‘right’ way to do it. Try one prompt, set a five-minute timer, and see what comes up. Explore different approaches and work out what feels right for you.

You may uncover small insights about yourself that make a big difference.