Journal writing has become one of my favourite self-care activities. When I am wondering or worried about something, or needing to process feelings, I often look to my journal in order to cope with life’s trials. Sometimes if I’m feeling restless, just looking at the cover of my journal creates a wave of relief, as I know if I just take a few minutes and write, I will feel better.

5 Benefits of Writing in a Journal

1. Taking a Time-out from Life

Sometimes life can be so full, with work, parenting, hobbies, errands and chores as well as maintaining various relationships that you can get easily overwhelmed. When I start to feel snappish or too anxious about all the balls in the air I am managing, I know it’s time to take a moment for me. Sitting down to write gives me a time-out from my life so I can reflect and take a break. I’ll say to my children that I need some me time and close the door to my bedroom. And write.

2. Saying Whatever You Want

Your journal is your place for your private thoughts. If you keep your journal in a safe place, like your bedside table drawer or closet, you don’t need to worry about anyone reading it. This gives you freedom to say whatever you want. It allows you to get your anger out at someone, process sadness, or describe a situation that is causing anxiety. This freedom of expression in your journal is the most important aspect, as there are so many social rules we all follow as part of being a functional society. Being able to write about things polite society may frown upon is somewhat liberating. Try it.

3. Learning What’s Working and What’s Not Working

I’ve noticed that when I’m driving my car or cleaning the kitchen I start to think about things that bother me. Life gets so busy we can forget the things weighing us down. Taking the time to write every day allows those things time to percolate to the surface so that you can start to see what you feel is working in your life and what is not. These are helpful things. When we can appreciate the things that bring us joy, by noticing them, we can be inspired to do more of it. Conversely, when we start writing about the things that bother us, we begin to see what is a passing “bad mood” and what is a lingering problem that needs to be dealt with. This is immeasurably helpful, especially if you are working with a therapist.

4. More Productive Therapy Sessions

If you are seeing a therapist, having journal entries can be immensely helpful in working on the issues you hope to deal with in session. I recall often bringing my journal to my own therapy sessions and reading selected entries. I found it immensely beneficial by focusing the therapy session and getting to the point quicker. If you want faster results, bringing your journal to your sessions can help you focus on the things most on your mind.

5. It’s Satisfying

There’s something affirming about writing one’s thoughts down. The ideas and worries floating in my mind are no longer ethereal ghosts haunting me, but are very real concerns or ideas. It’s validating. If you are experiencing isolation, loneliness, or depression, writing in a journal can become affirmation that can help you get through another day.

Writing in a journal, however often you can make the time for it, can be the difference between being confused about something and having clarity on a challenging issue. Get a notebook or a colourful journal. Have lines or no lines. Draw. Colour. Write your thoughts. Do whatever pleases you in your journal.

Try it. It just might become the friend you need.

Disclaimer: The blog on this site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. It is meant to be helpful and provide other perspectives. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local emergency number or your local crisis line listed on your government’s mental health services pages.