Journaling can provide many benefits to our mental health. There is research showing benefits for specific populations or diagnoses such as: anxiety and depression (Sohal et al, 2022), substance use (Krentzman et al., 2022), and military veterans (Mims, 2015). Other benefits can include increased emotion regulation, self esteem, and self efficacy (Travagin et al., 2015). It’s easy to talk about the benefits, but what does journaling really mean? The truth is it can be whatever you would like it to be. Some popular options include “Dear Diary”, poetry, or stream of consciousness (writing whatever comes to mind without any editing or judgment). On days when it is difficult to get started journal prompts can help. When you read these prompts, what comes up for you? Do you immediately love or hate it? Have you read it before? Does it make you think of someone or some thing you’ve encountered before? Don’t forget to grab your pen and start writing. Now you are journaling! Release and see where it takes you.

Here are some journal prompts that any one can use.

WHAT IF: allow yourself to explore the possibilities. Explore the what if’s. Recognize that not all what if’s are scary or “bad”.

✨What if it wasn’t your fault?

✨What if it all works out?

✨What if I wasn’t afraid to try?

✨What if I did the opposite?

Where do I belong?

✨Where do I want to belong?

✨With whom do I want to belong?

✨What does belonging feel like?

✨ How do I make others feel like they belong?

Where can I be honest?

✨ With friends?

✨ With family?

✨ With my partner?

✨ Online?

When do I feel supported?

✨ Who is there?

✨ How does it feel?

✨ How often do I experience this feeling?

✨ How do I know it is support?

When do I feel safe?

✨What does safety mean?

✨What / who is not around?

✨How long does the feeling last for?

✨Are there ways you can create safety? More often? When you’re scared? Around triggers?

What’s your favorite journal topic?

For the more research oriented folks, here are some articles that highlight the importance of journaling for both adolescents and adults.

• Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075-1092.

• Krentzman, A. R., Hoeppner, B. B., Hoeppner, S. S., & Barnett, N. P. (2022). Development, feasibility, acceptability, and impact of a positive psychology journaling intervention to support addiction recovery. The Journal of Positive Psychology, 1-19.

• Mims, R. (2015). Military veteran use of visual journaling during recovery. Journal of Poetry Therapy, 28(2), 99-111.

• 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(1).

• Travagin, G., Margola, D., & Revenson, T. A. (2015). How effective are expressive writing interventions for adolescents? A meta-analytic review. Clinical psychology review, 36, 42-55.