What is journaling?

Journaling therapy is the practice of writing down your thoughts and emotions to better understand and process them. Research shows that expressive writing can reduce stress and anxiety by helping you “let go of the burden.” Just like talking to a friend or a therapist, writing can support self-reflection, manage anxious thoughts, and improve emotional well-being.

Interestingly, journaling therapy has also been linked to physical health benefits. Studies suggest it may help lower blood pressure and ease conditions like IBS by reducing overall stress levels.

6 simple tips to get started with journaling.

1. Create a routine.

Set aside just 5 minutes a day, whether in the morning, before bed, or during your commute. Consistency makes it easier to turn writing into a habit.

2. Choose a topic.

Start simple. Write about how you’re feeling, what’s on your mind, or a recent event that impacted you. No pressure to be perfect, just write.

3. Be creative.

Lists, stories, mind maps, or drawings. Use the format that feels right for you. The goal is self-expression, not perfection.

4. Pick the right format.

Use plain paper, a digital notebook, or a guided journal, like the one from Daily Garboos. Choose whatever inspires you to start.

5. Write just for you.

This is a safe space to reflect and process emotions. Let go of expectations and let your thoughts flow freely.

6. Let emotions surface.

Writing can bring up strong feelings. If it feels overwhelming, take a break. If you need more support, consider speaking to a mental health professional.

When journaling isn’t enough.

While journaling is a powerful self-help tool, if stress or anxiety starts interfering with your daily life, it’s important to seek professional support. Meela helps you find a licensed psychologist or psychotherapist who fits your needs. We have Sweden’s largest network of verified mental health professionals specializing in stress, anxiety, and emotional well-being.

This content was created in collaboration with Daily Garboos.