How to Journal Daily for Mental Health: 10 Steps to Turn into a Habit

More people are learning how to journal daily for mental health. According to a study on mental health in Australia, there is an increase in people experiencing symptoms of mental health struggles, with anxiety being the most common issue. As people begin seeking healthy coping mechanisms and relief, professionals and people undergoing therapy recommend keeping a journal. 

At first glance, it might seem rather easy but once you get to it, you might find yourself going blank. So here’s a simple guide for those who are just starting their journaling for mental relief and wellness:

Certainly! Journaling can be a valuable tool for maintaining and improving mental health. It provides a private space for self-reflection, expression, and exploration of thoughts and emotions. Here's a detailed guide on how to start journaling for mental health:

Step 1: Choose the Right Journal

1. Selecting a Journal 

When selecting a journal, it is important to choose one that you feel comfortable with and that is inviting to use. You have the option of choosing a physical notebook, a digital app, or even a simple document on your computer. Consider the advantages and disadvantages of each option and choose the one that suits your needs and preferences. If you prefer writing with a pen or pencil, a physical notebook may be the best option for you. On the other hand, if you prefer typing, a digital app or a document on your computer would be a better choice. Additionally, consider the features that each option offers, such as formatting, searchability, and accessibility. Ultimately, the goal is to choose a journal that you enjoy using and that makes the writing process more enjoyable and efficient.

2. Set a Schedule: 

One effective way to establish a journaling habit is to decide on a specific time to do it each day or several times a week. By committing to a regular schedule, you can make journaling a consistent part of your routine. This could mean setting aside 15 minutes each morning to reflect on the previous day or spending time each evening before bed to record your thoughts and feelings. Whatever time you choose, make sure it is realistic and achievable for you, and stick to it as much as possible. Over time, this consistent practice can help you develop a deeper understanding of yourself and your experiences and can be a valuable tool for personal growth and self-reflection.

Step 2: Create a Safe Space

1. Choose a Quiet Place

Find a quiet and comfortable place where you won't be disturbed. This allows you to focus on your thoughts without distractions. Look for a location that is free of external distractions, such as loud noises or interruptions, so that you can fully immerse yourself in your thoughts. Choose a spot that allows you to relax and feel at ease, whether it's a quiet room in your home, a secluded corner of a park, or a cozy café with a tranquil ambiance. By setting up the right environment, you can maximise your focus and clarity, and gain valuable insights into your inner self.

2. Eliminate Judgment

When you sit down to write in your journal, it's important to remember that this is a space where you can be completely honest and open with yourself. No one else will be reading what you write, so feel free to express your thoughts and emotions without any fear of judgment. Resist the urge to censor yourself or hold back; this is a place where you can be true to yourself. Remember, your journal is a private space where you can self-reflect, process your feelings, and gain insight into your thoughts and behaviors. So give yourself permission to be completely authentic and write what you truly feel.

Step 3: Start with Gratitude

Begin with Gratitude: As you begin your journaling session, it can be helpful to start each entry by reflecting on the things you are grateful for. Studies show that gratitude can positively impact your life, and could reduce the symptoms of anxiety and depression. Take a few minutes to think about the people, experiences, and things in your life that you appreciate and feel grateful for, and write them down in your journal. 

Step 4: Explore Your Emotions

1. Identify Emotions:

Describe how you're feeling. Be specific about your emotions, and try to pinpoint any triggers.

Take a moment to reflect on your current emotional state and describe it in detail. Try to identify any specific triggers that may have contributed to your feelings. Be as specific as possible when describing your emotions, including any physical sensations you may be experiencing. This will help you gain a better understanding of your emotional state and potentially identify ways to improve your well-being.

2. Express Yourself

Express yourself openly by putting down your thoughts and emotions on paper without being too concerned about the correctness of your grammar or the structure of your writing. Allow the words to flow naturally, without any inhibitions or reservations. Write about anything that comes to mind, whether it's your deepest fears, your wildest dreams, your happiest memories, or your most intense emotions. Don't hold back, let your pen do the talking and unleash your innermost thoughts onto the page. Remember that your journal for mental wellness is a safe space to express yourself freely and without any judgment.

Step 5: Set Intentions and Goals

1. Set Daily Intentions:

Creating a detailed outline of your goals and objectives for the day can significantly enhance your productivity and provide a sense of direction and purpose. By taking a few minutes to reflect on what you hope to achieve, you can prioritise tasks that require immediate attention, identify potential roadblocks, and set realistic expectations. This can help you stay focused, motivated, and on track throughout the day, leading to a more productive and successful outcome.

2. Reflect on Achievements 

Take a few moments to reflect on all that you have accomplished throughout the day. Write about the tasks you completed, the goals you achieved, and how each accomplishment made you feel in your journal. Even the small wins are worth acknowledging. Whether you finished a challenging project or simply managed to cross a few items off your to-do list, take pride in what you have done and the effort you put in. By recognising your achievements, you can boost your confidence, stay motivated, and set yourself up for continued success in the future.

Step 6: Use Prompts for Inspiration

1. Prompts for Inspiration 

If you're unsure what to write about, use prompts to spark your creativity. Here are a few examples: 

• What made me smile today? 
• One thing I learned today
• What small act of kindness have I witnessed or participated in today?
• What are the 10 things I would like to remember when things get tough?
• If you could go back in time, what would you like to say to your younger self?
•  What is something you could easily do today that you couldn’t do in the past?

Step 7: Track Patterns and Triggers

1. Identify Patterns

If you want to gain a deeper understanding of yourself, it might be helpful to pay attention to patterns across your thoughts, emotions, and behaviors. By recognising these patterns, you can gain valuable insights and identify areas where you may want to make changes or improvements.

2. Note Triggers:

Reflect on your recent experiences and try to identify any specific events or situations that have caused you to experience strong emotions such as joy, anger, sadness, fear, or anxiety. By becoming aware of what triggers these emotions, you can begin to develop effective strategies to manage them more skillfully in the future. It's important to remember that everyone reacts differently to different triggers, so take the time to understand your unique emotional responses and work on developing coping mechanisms that work best for you.

Step 8: Reflect and Evaluate

1. Reflect on Your Entries: 

Periodically go back and read previous entries. Reflect on your progress, challenges, and changes in perspective. Take a moment to reflect on your progress, the challenges you faced, and any changes in your perspective that may have occurred since you last wrote. By doing so, you can gain a deeper understanding of your personal growth and development and use this knowledge to continue improving your future entries in your journal for mental health improvement.

2. Evaluate Your Well-being: 

Assess your overall mental well-being regularly. Look out for persistent negative patterns such as constant sadness or anxiety, difficulty in making decisions, and lack of interest in activities that you usually enjoy. If you notice any of these patterns, consider seeking support from a mental health professional. They can provide you with the necessary guidance, tools, and resources to help you manage your mental health and improve your overall well-being. 

Step 9: Be Patient and Compassionate

1. Practice Self-Compassion: 

Be patient with yourself. Journaling is a personal journey, and it's okay to have ups and downs. It's important to remember that progress isn't always linear, and it's okay to experience moments of difficulty or stagnation. When you encounter these obstacles, be kind and gracious with yourself. Take time to reflect on your thoughts and feelings, and remind yourself of the reasons why you started journaling in the first place. By doing so, you can build resilience and find the motivation to continue on your journey of self-discovery and growth.

2. Celebrate Progress 

Note the strides you're making in understanding your thoughts, emotions, and behaviors, and in effectively coping with any mental health challenges you may be facing. Recognise the value of your efforts in enhancing your overall well-being and leading a fulfilling life.

Step 10: Experiment and Adjust

1. Try Different Approaches 

There are different styles of journaling that you can experiment with to find the one that suits you best. Some of these styles include bullet journaling, where you can jot down quick notes or ideas, free writing, where you can let your thoughts flow freely without worrying about structure, or structured prompts, where you can use pre-written prompts to guide your writing. Give these styles a try and see which one helps you better express your thoughts and emotions.

2. Adjust as Needed: 

Your journaling practice is a personal journey that can evolve and change over time. As you continue to journal, you may discover new techniques or preferences that work better for you. Don't be afraid to experiment and adjust your approach to better suit your needs. Whether it's trying out different prompts, writing at a different time of day, or using a new format, there are many ways to make your journaling practice more effective and enjoyable. Remember that the purpose of journaling is to help you reflect, grow, and gain clarity, so make sure your practice is serving those goals.

By using a journal, you can create a safe space for self-reflection and exploration of your thoughts and emotions, which can lead to greater personal growth and insight. Following these steps on how to journal for mental health and making it your own can unlock many benefits of journaling, especially in mental wellness.

Want to combat anxiety through journaling? We have the journal just for you! Check out the Peace Journal and start your anxiety relief habit.