Journalling: How writing down your thoughts and feelings can support your wellbeing.
- Emma-Kate Corby
- Feb 3
- 3 min read
Updated: Feb 9
Journalling has been a part of my life since childhood, offering a safe space to express my thoughts and feelings. However, it was during the COVID-19 pandemic that I transformed this occasional habit into a 'most days' practice, finding the routine of writing incredibly helpful amidst the uncertainty of that time.
How Journalling Helps Me
Each morning, I dedicate time to journalling over a cup of coffee, grounding myself for the day ahead. This ritual allows me to pause and reflect on how I am feeling physically, mentally, and emotionally. It essentially forces me to stop and pause before I rush out into the busyness of the day.
My personal daily writing practice involves consciously set my intentions for the day, whether that involves focusing on personal qualities I want to develop or demonstrate that day, or outlining tasks I plan to accomplish. Getting clear on these two things, ultimately leads to a more satisfying and purposeful day for me.
Journalling also helps me process my emotions and regulate my feelings, particularly when I’m experiencing stress or negativity. Having this space to express myself freely has been invaluable in navigating life’s inevitable ups and downs.
The Science
Scientific research supports the numerous benefits of journalling on well-being. A systematic review and meta-analysis published in 2022 [1] found that journaling can be an effective non-pharmacological tool in managing mental health, contributing to reductions in symptoms of anxiety and depression.
Additionally, regular journalling has been linked to improved immune function and fewer stress-related doctor visits, highlighting its positive impact on physical health [2].
Helpful Suggestions
If you're considering incorporating journalling into your own routine, here are a few suggestions that have helped me along the way:
Use Guided Journals: When starting out, using a journal that has prompt questions can be helpful. These prompts provide structure and mean you won't be staring at the blank page, wondering where to start!
Keep It Brief in the Beginning: You don't need to write pages and pages; even just 5 minutes of journalling can have a positive effect on your well-being. Consistency matters more than length, especially when you're trying something new.
Integrate into Existing Routines: Although it doesn't matter when you journal, many people find that 'habit stacking' - pairing journaling with other parts of your morning or evening routine - makes it easier to be consistent.
Explore Thought-Provoking Questions: If you don't use a guided journal or just want to 'go a little deeper' occasionally, here's a great list of questions you could ask yourself when journaling. You might be surprised by how reflecting on these deeper questions can bring insights that open your eyes to new possibilities for your life!
Journalling really has been a transformative journey for me, offering me greater clarity, emotional release, and a way to connect more deeply with myself and for what I really want for my life. I encourage you to explore this practice and discover the unique benefits it may bring to your life too!
[1] Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(e001154). https://doi.org/10.1136/fmch-2022
[2] Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
