Life can be overwhelming at times, and finding ways to manage stress is essential for
maintaining emotional wellness. One of the simplest yet most effective tools you can
incorporate into your self-care routine is journaling. Writing your thoughts, feelings, and
experiences can provide clarity, release pent-up emotions, and offer the opportunity to
resolve what has been bothering you…all on your own! Here’s everything you need to know
to get started with journaling for stress relief.
Why Journaling Works for Stress Relief
Journaling acts as a form of self-expression and reflection, which are both therapeutic for our
wellbeing. When you write, you create space to process your thoughts, detach from
immediate stress factors, and shift your focus toward solutions or gratitude. Over time, this
practice can rewire your brain to handle stress more effectively.
How to Get Started with Journaling
- Choose Your Tools
● You don’t need anything fancy! A notebook and pen, digital platforms, or on some
random piece of paper will do! Whatever speaks to you will work perfectly. - Set Aside Time
● Consider this a step in your self-care routine. If you don’t have one yet, now you do!
Start with 5–10 minutes a day. Morning or bedtime are great, but pick a time that
works for you and stick to it. Consistency is key and it will give you something to look
forward to. - Find a Comfortable Space
● Choose a spot where you feel comfortable and free from distractions. This could be
your favorite chair, a cozy corner, or even a park. A “perfect” spot is whatever is
perfect for you! - Start Small
● Don’t overthink it! Begin by writing whatever comes to mind, and let your mind run
free! Here are some prompts to help you get started:
○ What’s been on your mind today?
○ What’s one thing you’re grateful for?
○ What’s something that made you smile recently?
○ What’s a challenge you’re currently facing, and how do you feel about it? - Experiment with Different Styles
● There are so many different ways to go about journaling! Try some different styles
when you are first starting out and see what resonates to you! This whole experience
is about you becoming in tune with your emotions! Here are a few styles you may
want to try out:
○ Free Writing: Write whatever comes to mind without editing.
○ Gratitude Journaling: List three things you’re grateful for each day.
○ Reflection Journaling: Reflect on your day and write about your highs and
lows.
○ Stress Journaling: Write specifically about what’s stressing you and explore
potential solutions. - Let yourself be!
● Consider your journal a safe haven. It is a safe space for you and you only! Don’t
worry about spelling or grammar, just write unfiltered and honestly!
Overall Thoughts
Journaling is a simple yet transformative tool for managing stress. Whether you’re new to
journaling or looking to deepen your practice, remember that there’s no right or wrong way to
do it. The key is to start writing and let your thoughts flow freely. Your mental and physical
wellbeing will be glad you started!
