Journal Therapy: The Benefits of Writing for Mental Health

Do you ever feel like you need to talk to someone, but don’t have anyone to turn to? Or maybe you’ve talked to everyone you know and you’re still not feeling any better. If this is the case, journal therapy may be a good option for you! Journal therapy is a type of self-care that has been shown to have many benefits for mental health. In this blog post, we will discuss the benefits of journal therapy and give some tips on how to get started.

What Is Journal Therapy?

what is journal therapy

Journal therapy, also referred to as writing therapy, is exactly what the name suggests it is. It involves the process of providing therapeutic assistance through journal writing. It is a form of self-care that can be used to help with a variety of mental health issues. Additionally, journal therapy can help to provide clarity and insight into personal problems. It can also be used as a tool for crisis intervention and prevention.

Journal therapy has been shown to provide many benefits for mental health, including reducing stress, anxiety, and depression. It can also help to improve moods, increase self-esteem, and promote positive thinking. Additionally, journal therapy can help to improve sleep quality and increase energy levels. It can also be used as a tool for managing chronic pain. All of these benefits make journal therapy an excellent option for those struggling with mental health issues.

How To Get Started?

The idea of having to sit with your feelings and describing them can feel intimidating. For starters, one can begin by describing how their day was. This will help in easing into the idea of opening up and being honest. Gradually, one can explore various types and expressions of journaling. These prompts can act as a guide to navigate through various aspects of thoughts and emotions. They also provide an outlet for internal creativity and experimental art.


  • Letter writing: Writing letters to those who inspire or motivate you can help in practicing gratitude and feelings of love and admiration towards others. You can also write letters to your younger self as a self-reflection exercise.
  • Lists: Listing down things point by point helps in giving clarity to thoughts and having a more informed and patient point of view on things.
  • Photographed journaling: Using photographs, drawings, illustrations, and visual aids can help in a stronger emotional connection and moreover, enhance memory retention.
  • Timed journal entries: These are the emotional check-ins one can do at fixed times every day. This can be hourly, quarterly, or twice a day. They can also help in being regular in the habit of journaling and inculcating it in your daily routine.


There are readily available self-reflection prompts that help you to get started with your journey of therapeutic writing. These questions cater to different moods, emotions, and various types of emotional indulgence you want to get in. Some common examples include:

  • What are my biggest achievements?
  • When do I feel most in tune with my emotions?
  • If I had to describe myself from someone else’s perspective, how would I do it?
  • What do I see when I look in the mirror?
  • What are the things I am grateful for?
  • How have things changed in the last week/month/year?

Benefits Of Journal Therapy

journal benefits

Although it may seem like a simple activity, it carries a lot of benefits that provide great support for improving one’s mental and emotional health. It can aid in improving various clinical disorders such as:

In addition to aiding mental disorders, it also contributes to improving daily life habits which regulate your mood. Some examples include:

  • Increased self-awareness
  • Improved memory
  • Being kind and empathetic to yourself
  • Easing overthinking
  • Enhancing self-esteem
  • Being in touch with your inner self
  • Improved communication and expression
  • Documenting your progress and achievements
  • Increase in honesty and vulnerability with self as well as others
  • Positive self talk

Limitations Of Journal Therapy

Like anything, journaling also has its own set of limitations. It is important to be aware of these so that you can better understand how to get the most out of your experience.

Some potential limitations include:

  • Focusing too much on the past or present and losing sight of the future.
  • One may dwell on negative experiences instead of focusing on the positive.
  • You may become fixated on a problem instead of finding a solution.
  • Having to encounter traumatic and unpleasant thoughts from the past may cause disturbances
  • It may not suffice for those with cognitive/intellectual difficulties or learning disabilities.

Tips For Journal Therapy

journal tips

Now that you know some of the benefits journaling can offer, here are a few tips to get you started:

  • Find a comfortable place to write: This can be anywhere that makes you feel safe and relaxed. It could be in your bedroom, at a park, or in a coffee shop.
  • Ensure privacy: Keep your journal private. While indulging in your writing session, ensure that you are alone. Take care of your journal does not get read by somebody else.
  • Set aside some time: You don’t need to spend hours writing, but it’s important to set aside at least 15-20 minutes each day for journaling. Set a specific time on specific days to habituate yourself to this practice.
  • Write about whatever comes to mind: There is no right or wrong way to journal. Write about whatever is on your mind, whether it’s something that’s bothering you or something that made you happy. You can also explore areas of concern by making different categories of thoughts.
  • Don’t worry about grammar or spelling: The point of journaling is to express yourself without any technical obligations. Your language or grammar is not an important criterion for self-assessment in therapeutic writing.


Journal therapy is a great way to improve mental health. If you’re looking for a way to cope with anxiety, depression, or any other mental disorder, journaling may be a good option for you! It is a self-paced and guided activity that helps you to identify, honor, and process your emotions. It provides a great release for your emotions and further gets better at recognizing and managing them.

A Word From Therapy Mantra

Your mental health — Your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.

At TherapyMantra, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, workplace Issues, addiction, relationship, OCD, LGBTQ, and PTSD. You can book a free therapy or download our free Android or iOS app.