Journaling For Mental Health: How To Actually Get Started

The journals I’ve been using for a while are these pastel-coloured notebooks from a multipack I found on Amazon. They have a simple design, but the beautiful colours evoke a happy feeling within me. Making journaling something that isn’t daunting.

Creating a routine

Finding time to write can be challenging, especially with a busy schedule. However, as my mum always tells me, your health is more important than anything else, even money and your job.

Taking just a few minutes each day to jot down some thoughts or feelings can be a great start. Setting a regular time for writing is also beneficial, as it helps create a habit.

Remember, you aren’t writing a novel; a few sentences or even bullet points will suffice.

Sometimes the most important thing in a whole day is the rest we take between two deep breaths – Etty Hillesum

Having somewhere to Journal

I always found journaling the most comfortable when sitting on the floor in a corner. This might sound depressing at first, but it was creating a little safe corner for me. Mostly I would sit in my bedroom on the floor, which was already decorated for comfort.

Finding somewhere quiet—or loud, if that’s what you prefer—helps create a little ‘me’ moment. This ‘me’ moment is where you can let out any emotions, thoughts, and feelings that are troubling you. You will also be free from distractions that might hinder you from writing down what you truly feel, without the fear of being seen or read.

Writing is a way of talking without being interrupted – Jules Renard

A brighter, naturally lit room creates the best environment for journaling. Or, if you’re like me, journaling right before bed with a warm reading lamp also creates that cozy feeling. Journaling in nature can be very inspiring too.

The quiet beauty of the natural world, like seeing a pink flower with a shiny beetle inside, sparks my creativity and offers a peaceful place to reflect. Nature’s calm often helps clear my mind and encourages deeper thinking.

The ‘No Judgement’ mindset

When journaling, we might sometimes feel restricted by ourselves or others. We don’t write down what we want to write because we fear being judged. This mindset is common today.

A 2015 study found that “75 percent of class or workshop participants responded that they misjudged someone at least once a month or more. The survey also found that 23.4 percent said they misjudged someone based on their appearance two or three times per month; 9.4 percent said once a month; 17.4 percent said two or three times per week; and 4.7 percent said they misjudged someone, simply based on their appearance, every day.”

If you compare this 2015 study to now, the numbers have likely increased. While I couldn’t find a study for 2024, it’s clear that the influence of social media and societal norms has heightened the feeling of being judged.

These factors create an ideal image, and if you don’t fit into that category, you’re more likely to feel judged for not conforming. This can also affect your self-esteem.

Be honest with yourself

When journaling, strive for honesty. Avoid lying to yourself or concealing your true feelings. Authenticity in your journal is crucial for personal growth and self-understanding. It’s a safe space for you to explore your thoughts and emotions openly.

Writing the truth will help you process and understand your feelings better, enabling you to work on them.

For instance, if you didn’t help an elderly person cross the road and feel guilty about it, truthy documenting the event can provide relief. I often struggle with guilt over what I perceive as “bad” actions, even if there are valid reasons behind them.

By writing down the situation and explaining it to myself, I can clarify why it happened and ease my feelings of guilt. It’s kinda like doing the Gollum.

Using a Journaling Help Guide

Are you finding it hard to know what to write? Well then, maybe start by asking yourself some questions, exploring tips, or using prompts to help inspire you to write in your journal.

Here is how you can create a helping hand for your journaling:

• Reflect on your day: What happened today? Did anything make you feel a certain way? Is there something you need to debrief on or something you want to remember? Any lingering thoughts or emotions?
• Set Goals: What do you want to achieve tomorrow, this week, or this month? Write down your goals and your plan for accomplishing them. Once you reach a goal, reflect on your journey and how achieving it makes you feel.
• Gratitude List: What are you thankful for today? List at least three things, no matter how small. It might feel odd initially, but even through my eating disorder, I discovered the profound impact of gratitude.
• Emotional Check-In: How are you feeling right now? Why do you think you feel this way?
• Positive Affirmations: Write down positive statements about yourself. Start with “I am…”
• Personal Achievements: Reflect on what you’ve accomplished recently, no matter how small.
• Mindfulness Moments: Recall a moment when you felt truly present and describe it in detail.

Closing Up: Cheers to Your Journaling Journey!

While starting to journal and creating a routine might be hard in the beginning, once you get started, you can unleash its benefits to the fullest. Remember, journaling is a process, not a destination. Every step you take brings you closer to your goals.

Don’t be discouraged if it feels awkward or challenging at first. The more you practice, the more natural it will become. Trust the process, and be kind to yourself along the way. Your journal is your space to explore, reflect, and grow.

If you haven’t started yet, there’s no better time than now. Grab a pen, pick up your favourite notebook, open a new document, and let your thoughts flow. Happy journaling!