Why a journal is the secret to better mental health

Obviously I’m a big fan of good stationary and writing things down. I write for a living. Sometimes, I even write about writing. That’s about as meta as I get, sorry guys. I’m also a big advocate of doing things with your hands to promote mental health and real relaxation.

Through 2020, I wrote in a journal almost every single day. It became a ritual that allowed me to pour out my emotions on to the page, instead of my poor husband. I kept a tally of how many days we were in lockdown for, trying to stop all the days merging together. When my world was rocked by unexpected grief, I wrote it down. Pen on paper was an escape and a release.

You might not be into writing as much as me. Totally fine. But I argue that even for those less word-driven, a journal is a great tool for processing emotions, organising life and preserving memories. I also want to bust a few journal myths today. If a visceral disgust at ‘dear diary’ is stopping you from tapping into this resource, read on.

Writing helps you process and remember things better

Let me start by saying you don’t have to experience trauma or mental illness to benefit from this. Even the average day at work can need a bit of processing at the end of the day. Writing with pen on paper has been shown to help us understand our experiences and emotions better. It also makes it more likely that we’ll remember things, if we write them down when they’re fresh. This goes from everything from an engagement to a shopping list.

Writing can help when experiencing anxiety, depression or high stress. Sitting down to write can allow us a safe space to confront difficult emotions. I find it a useful place to pour out frustrations and fears, with the ability to re-read what I’ve written in a calmer moment. This reflection helps me to work through problems, reduce my stress and tap into the creative side of my brain.

You don’t just have to use it for emotions. Fun fact, spiritual writing has also been used as a form of meditative prayer for centuries. The act of writing helps clear away distractions in prayer. I also use journals for to do lists, so I don’t forget important jobs. Sometimes I draw. It’s also a great place to keep letters from loved ones or drawings from the children in your life.

A habit of writing things down at the start or end of the day can really set you up for a healthy mind. But if you’re intimidated by the idea of keeping a journal, let me clear away a few misconceptions about the whole process.

Your journal doesn’t have to be readable by anyone but you

Hate ‘dear diary’? Don’t write it. Think your handwriting sucks? Who cares! This is your place to throw out your thoughts, it doesn’t have to look a certain way. I think a lot of people don’t write because they think a journal must be a deep, well written autobiography.

It really doesn’t. My 2020 journal was full of messy writing, spelling mistakes and rambling sentences. There are letters, dried flowers and scribbled drawings in there. I’ve also got tea and tear stains on some pages. Possibly a few chocolate smears (better the journal than the white sheets, amiright?). I’m never going to share that journal. Because that’s not the point.

This journal is a place for you to think, process, vent or get creative. Any or all of those things. It doesn’t matter what it looks like. The point is that it helps you work things out. Try a few different styles and see what works for you. You can be as literary as you like. Maybe you’d rather keep it super organisational with the classic Bullet Journal format. You do you. If you’re looking for an outline to get you started, this article has a great little mnemonic.

Consistency is key to reap the benefits of journaling

While you don’t have to write multiple pages a day, consistency is still important. It’s a bit like exercise or healthy eating. You have to make it a habit through consistency to tap into all the writing benefits.

Find a time of day that works for you. I write at the end of the day, but I’m intrigued by the idea of morning pages. Set aside whatever time feels right. It doesn’t have to be ages, but I suggest starting with at least 10 minutes. This gives you a bit of time to settle into writing, but isn’t too long when you’re just starting. Eventually, you’ll get past the writer’s block and find yourself comfortable writing for much longer.

When you first start, make a commitment to write for at least 10 minutes every day for a fortnight. Once you’re in the groove, have a play to see what works. Each day will be different. Some days you’ll fly over multiple pages, other times you might just write a summarising sentence.

Don’t wait for the new year, just start

I am a classic for this. I hate the idea of starting something in the middle or end of the year. Often, I feel I should wait to start with the new year, so it’s all tidy and I can fit a year into one journal neatly.

Forget that rubbish. Just start writing. It doesn’t matter when you start. Once you start, you can get so much relief, clarity and enjoyment out of your journal. Grab a notebook and start reaping the mental health benefits today.