How to Start Journaling for Mental Health (Even if You’ve Tried and Quit Before)

ByKristy Wessel Updated on

Discover how journaling for mental health can help you find calm and clarity.

journaling for mental health, image of a journal with crystals and a dried orange

Journaling is more than just a cozy habit. Decades of research show it can make a real difference for your mental and physical health.

  • Journaling lowers stress. A study found that journaling can reduce cortisol (the body’s main stress hormone) by up to 23% (Reflection App). That means less overwhelm and more calm.
  • Journaling helps process emotions. Psychologist James Pennebaker’s landmark research showed that people who wrote about emotional experiences for just 15–20 minutes a day felt better, got sick less often, and even reported stronger immune function (Cambridge, PMC).
  • Journaling eases anxiety and depression. A meta-analysis of journaling interventions showed a 9% reduction in anxiety, a 6% reduction in PTSD symptoms, and measurable improvements in depression (PMC).
  • Journaling improves self-awareness. By writing down thoughts and feelings, you start noticing patterns, like what triggers your stress or what truly helps you reset. This kind of self-awareness makes it easier to choose supportive habits (UW-La Crosse).
  • Journaling boosts overall well-being. People who journal regularly report more optimism, resilience, and life satisfaction (Verywell Health).

The takeaway? Journaling is a simple, research-backed way to reduce stress and support your mental health. And it does not require hours of writing—just a few minutes a day can create lasting change.

👉 For more ideas on building a journaling for mental health practice that works for you, explore How to Use a Travel Journal for Things Other Than Traveling.

Why Journaling for Mental Health Can Feel Hard to Start

Many people begin journaling with enthusiasm only to quit after a few days. Some common challenges include:

  • Not knowing what to write about
  • Feeling like writing has to be long or perfect
  • Starting with too much pressure or expectation
  • Forgetting to make journaling part of a daily rhythm

If this sounds familiar, you are not alone. The good news is that journaling does not have to be complicated. With a gentle approach, it can become a supportive habit you look forward to.

Step 1: Choose the Right Journal

Journaling for mental health does not need to be fancy, but choosing one that feels good in your hands makes the process more inviting. Some people prefer a dotted notebook like the LEUCHTTURM1917, while others love spiral-bound journals that lay flat.

If you are not ready to buy a new notebook, start with what you already have. Even a sheet of paper works. What matters most is that you begin.

Step 2: Set a Gentle Intention

Instead of aiming for daily, hour-long entries, start small. Write for five minutes. Jot down a few sentences. Give yourself permission to write imperfectly.

You might use a phrase like:

  • Today I want to notice what I am feeling
  • This journal is my space for release, not perfection

Setting a gentle intention helps journaling feel like self-care instead of another item on your to-do list.

Step 3: Use Prompts to Get Started

Journaling for mental health prompts remove the pressure of staring at a blank page. Here are a few to try today:

  • What is one emotion I am feeling right now?
  • Where am I holding tension in my body?
  • What is one thing I need today?
  • What small moment of calm did I notice this week?

👉 Try this free Journaling Kit for Burned-Out Moms to make it even easier.

Step 4: Create a Supportive Environment

Journaling for mental health works best when it feels soothing. Light a candle, sit with a blanket, or keep your journal next to your bed. If mornings are busy, try journaling at night. If evenings are hard, try journaling at lunch.

Pair journaling with something you already do daily, like drinking coffee or winding down before sleep. This makes it easier for your brain to build the habit naturally.

Step 5: Release the Pressure

There is no wrong way to journal for mental health. You can write in lists, doodle, or even use journaling trends for inspiration. The point is not to write something beautiful but to create space for your feelings and thoughts.

If you skip a day or even a week, you have not failed. You can always return.

How to Stick With Journaling for Mental Health Long-Term

The secret to keeping a journaling practice is making it yours. Forget the rules. Choose what feels supportive. Some people love morning pages, others prefer short reflections at night.

Ask yourself: What kind of journaling for mental health practice feels easiest for me right now? Then start there.

Final Thoughts

Journaling for mental health is not about doing it perfectly. It is about finding a rhythm that helps you breathe a little easier and notice yourself more fully. Even if you have tried before and quit, you can begin again with gentleness.

If you are ready to start today, download my free Journaling Kit. It includes prompts, a needs and feelings inventory, and a guide to help you build your own practice with care.

Affiliate Disclaimer


Some of the links on this page are affiliate links. This means if you click through and make a purchase, I may earn a small commission at no extra cost to you. I only recommend journals, inserts, and supplies I truly believe in and that support mindful, creative, and healing journaling practices. Your support helps keep Write to Heal growing and sharing free resources. Thank you. 💛

Writer, Poet, Journaling for Healing

Kristy Wessel is a writer, poet, and creative guide based in Minnesota. After experiencing a mental health crisis in 2018, she discovered journaling as a lifeline- a practice that helped her untangle anxiety, find clarity, and begin again. Out of that journey she founded Write to Heal, a space for burned-out, overwhelmed people to reconnect with themselves through words. Her work has appeared in The Loft Literary Center's Blog, Hippocampus Magazine, and Commoners Zine. When she isn’t writing, Kristy can often be found by the lake with her family, tending her garden, or filling yet another notebook with reflections.

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