Journaling: an Alternative to Therapy for Mental Wellness
When it comes to mental wellness, therapy is often seen as the go-to solution. However, it can be expensive and challenging to find a good fit. If therapy feels out of reach or you’re not sure if it’s the right fit for you, don’t worry—there’s another powerful tool you can use to focus on self-improvement and inner reflection: journaling.
Journaling offers a low-cost, accessible, and flexible way to explore your thoughts, feelings, and experiences. It’s a personal space where you can be honest with yourself, track your growth, and gain clarity in your own time.
The benefits of journaling for mental health
Journaling has numerous benefits when it comes to mental health. First and foremost, it’s an excellent outlet for self-expression. Writing about your emotions can help you process difficult experiences and make sense of your thoughts. It’s like having a conversation with yourself, where you can safely explore your feelings without judgment.
Additionally, journaling can reduce stress and anxiety. Studies have shown that writing about your emotions can help lower cortisol levels, the hormone associated with stress. It can also improve emotional regulation by allowing you to recognize patterns in your thoughts and behaviors, so you can take proactive steps to change them. Journaling also helps with goal-setting, boosts creativity, and increases self-awareness.
How to get started with journaling
Here are a few simple tips to make journaling rewarding, creative, and fun:
1. Get a cute notebook that invites you to write
Having a dedicated space for your journaling practice makes it feel special. Find a notebook that you genuinely enjoy using—something that makes you excited to write in it. Whether it’s a simple spiral-bound notebook or something more decorative, choose something that sparks joy and encourages you to pick it up every day.
2. Get creative
Journaling doesn’t have to be just about writing. Get creative with your entries by using stickers, colorful pens, markers, or even washi tape. Add doodles, drawings, or vision boards to make your journal a true reflection of your personality.
3. Find prompts
If you're not sure where to start, prompts can help guide your thoughts. You can even use ChatGPT to generate journal prompts based on your specific goals - like working on growth mindset, healing from childhood trauma, coping with a breakup, or navigating a career change. Or, simply keep a running note on your phone of things you’d like to explore. Bookmarking challenges during your day and journaling later lets you release them in the moment.
4. Follow up with research
After you explore your thoughts and voice how you feel, consider doing some research to see how others are coping. Any psychology articles, tips on reddit, or TikToks that resonate with you? There’s no need to rely on a therapist with today’s crowdsourcing and multitude of free advice.
Example prompts to get you started
What is something you like about yourself, and how will this quality propel you through life?
What is something you’re struggling with balancing?
When was the first time you felt like you weren’t enough?
What is one small thing that has caused me stress or sadness today? How can I approach it with kindness toward myself?
When I feel overwhelmed, what are the thoughts that contribute to my negative emotions? Are they based on facts or assumptions?
What is something I used to enjoy doing that I haven’t done in a while? How can I make space for that in my life again?
When was the last time I truly smiled or laughed? What was happening at that moment, and how can I create more moments like that?
Journaling can be a powerful tool for mental wellness, offering you the chance to reflect, release, and grow—whether or not therapy is part of your journey. With just a notebook and your thoughts, have the freedom to explore your mind and gain clarity.
