Some days, actually on most days, it feels like my mind is running in circles. I’ll find myself overthinking something small, something that happened yesterday, last week, or even months ago.
I’ll start doing one thing, then get distracted, jump to something else, and completely forget what I was doing in the first place. This is my natural behavior on most days.
I’m also someone who’s been living with fibromyalgia for about four years now. It’s hard enough to manage my naturally scattered thoughts but living with the chronic pain because of this condition has made it so much harder.
On some days, it all feels like too much to handle.
Over the years, I’ve tried so many ways to manage this condition. Initially, my doctor started with some medicines, but they didn’t work so he changed and tried different ones.
After a while, he suggested I should also take therapy along with the medicines.
From medications and therapy sessions to hydrotherapy and mindfulness practices, I’ve tried almost everything. Let me tell you, nothing has helped me more than mindfulness practices and lifestyle changes.
While exploring mindfulness, one of the things I came across was journaling. And I asked myself, could journaling be a good form of therapy?
And what I’ve realized is that journaling can be an excellent tool for self-therapy, though it’s not a substitute for professional help.
I’m not a medical expert, and I can’t give you professional advice, but I can share how journaling has worked for me. It’s been a lifeline as it has helped me process my emotions, ease my mental clutter, and better understand myself.
Even if you don’t have fibromyalgia or any other chronic condition, life can get overwhelming for everyone. Stress piles up, emotions run high, and sometimes you find yourself crying without even knowing why.
We all have those days when you’re juggling so many responsibilities that it feels like your brain is ready to explode. I work a 9-5 job and if you’ve ever been in a corporate setup, you would know the amount of stress that comes with it.
My doctor and therapist both suggested that the best way to manage fibromyalgia is by staying happing and avoiding stress. Sure, that sounds great but how do you actually do that? Do we all not want that?
I first tried journaling in 2022 after my therapist suggested it. But I gave up pretty quickly because I was trying to do too much at once. Recently, though, I decided to give it another shot.
This time with a different and simpler mindset. I have been using the digital journal that my husband and I designed ourselves so that has been another motivation too!
But let me tell you, after doing it for a few months now, I can tell you from experience that it has made such a difference. In fact, I’d even say I’ve found journaling to be even more helpful than therapy sessions in certain ways.
That’s not to say therapy isn’t important, it absolutely is. And I’m not suggesting you should skip it or rely solely on journaling.
Your journey is your own and if professional guidance or help is what you need at the moment, then definitely go for it. But for me, journaling has become an important part of my self-care routine.
It’s where I pour out all the messy and complicated stuff in my head and start to make sense of it.
In this blog, I’ll share how journaling has worked as a form of therapy for me and why it might work for you too.
Whether you’re dealing with a specific challenge or just trying to navigate the chaos of everyday life, I hope this inspires you to pick up a pen, or open a digital journal, and see where it takes you. Let’s dive in.
Table of Contents
What Is Therapeutic Journaling?
Therapeutic journaling is a purposeful practice where you use writing as a tool to heal yourself emotionally and understand yourself better.
This journaling type specifically focuses on exploring your feelings, processing difficult emotions, and understanding your inner self.
It is particularly helpful for people dealing with conditions like anxiety, depression, or fibromyalgia (like me). It can be a very grounding activity that helps you organize your chaotic thoughts and find some moments of calmness.
All you need to do is be authentic and honest in your writing without the fear of being judged by anyone.
Is Writing a Good Form of Therapy?
Well, from my personal experience, I can say that writing can be extremely therapeutic. It’s not just about putting words on a page but about creating a space where you can be your most honest and vulnerable self.
For me, writing has often felt like opening a valve to release the emotional pressure that builds up inside.
When I first tried journaling, I went online and read all about it. I thought if I am doing it, why not do it the “right” way so it can solve all my problems?
I used it for planning and scheduling my day, ranting about different events and incidents and how I felt about them so I could let those emotions out, track my diet, sleep, workouts, etc., and everything else I saw social media influencers doing.
It felt good initially like I have things under my control. But after a while, it became too much to handle. It took too much of my time.
Rather than actually doing those tasks, I would just write them in my journal thinking I would do them later. It became just another tool for procrastination. It felt like just another task I needed to add to my already overflowing to-do list.
I started journaling again early this year, and this time in a little more mature way for lack of a better word. Although I am still trying to track everything I mentioned above, I am a little more mindful of my journaling practice.
We designed our daily planner pages in a way that it has space and prompts to track all the above-mentioned things along with a small section at the bottom that starts with “Today was…”, and I use this space to confront feelings I had been avoiding, fears I didn’t want to name, and even hopes I was too scared to admit.
On tough days, when the pain of fibromyalgia feels overwhelming and my mind is scattered with stress, two things that help me get through that time are soft massages of my legs and arms from my husband and a therapeutic journaling session with my herbal tea.
Sometimes, just the act of putting my feelings into words helps me feel lighter, like I’ve shared a burden even if it’s only with the pages in front of me.
I won’t claim that writing is a replacement for therapy, it’s not. But it’s a valuable complement. Another plus point is that it is one of the most accessible tools for managing stress and staying connected to my emotions.
So if you ask me whether writing is a good form of therapy, my answer is yes, absolutely. It’s not a cure-all but it’s one of the simplest ways to take care of yourself.
Does Journaling Actually Help You Out That Much Mentally?
While researching for this blog, I came across a study by Cambridge University on the benefits of expressive writing on emotional and physical health where they found that writing about emotional or traumatic experiences for just 15-20 minutes over a few days could significantly improve both mental and physical health.
Honestly, this aligns so much with my personal experience with journaling. When I first started, I wasn’t expecting it to do much, but the simple act of putting pen to paper began to feel like a release valve for the tangled mess of thoughts and feelings in my mind.
On days when I felt overwhelmed by pain or life in general, journaling helped me immensely in organizing and managing those emotions.
Although there is no way to measure stress, but over time, I noticed a decrease in my stress levels because my mood was always better after a journaling session.
Today, one of the first things I look forward to every morning is my journaling. I make a warm cup of herbal tea, as normal tea or coffee doesn’t suit me, and sit with my journal to plan my day and express my thoughts.
While journaling is not a standalone solution for mental health problems but I believe it is a valuable companion to other therapeutic and medical approaches.
It is a very simple and meaningful practice that has made a significant difference in my life and it might do the same for you if you’re dealing with any mental health problem.
What Are the Benefits of Writing in a Journal As Opposed to Talking About Your Problems in Therapy?
One of the biggest reasons I started journaling was because I’ve always found it hard to open up to people—even my therapist.
It’s not that I don’t trust them; it’s just that talking about your deepest fears, worries, or emotions out loud can make you feel incredibly exposed. Vulnerability is hard, even when you’re sitting in a safe and non-judgmental space.
That’s where journaling became my lifeline. In a journal, you can be fully honest without fear of judgment or misunderstanding.
You can pour your heart out and be as candid as you want without second-guessing how your words might come across. For me, it’s a way to process emotions at my own pace.
Therapy is incredibly valuable, don’t get me wrong. But there’s something uniquely freeing about journaling that therapy doesn’t always offer.
When you write, you’re not trying to put your thoughts into neat little sentences for someone else to understand. You’re just letting them spill out as they are. It’s raw, unfiltered, and purely yours.
For anyone hesitant to open up in therapy, journaling can be a gentle first step toward understanding and untangling your emotions without feeling too exposed.
Is Journaling a Substitute for Therapy?
I’ve often wondered if journaling could replace therapy entirely. After all, when you’re writing in a journal, you’re reflecting on your emotions, untangling your thoughts, and finding clarity, all things that therapy also encourages.
But over time, I’ve come to understand that while journaling is a powerful therapeutic tool, it’s not a substitute for actual therapy.
When you’re journaling, you can let your emotions out without worrying about being judged. It’s like having a private corner where you can reflect, vent, and just process everything going on.
But there are limits to what you can achieve on your own. A journal, no matter how detailed, can’t provide the objective feedback that a trained professional can.
A therapist doesn’t just listen, they guide you, challenge your thought patterns, and help you see things from perspectives you might never have considered.
Talking to someone, though, is a whole different experience. Sharing your fears and struggles with another person can feel scary, but it’s also where a lot of healing happens.
A therapist can help you unearth parts of yourself that you might not even realize exist. Things a journal alone can’t reveal.
So, while journaling can be a valuable part of your self-care routine and a complement to therapy, it’s not a replacement. You deserve both, a safe space to write and a safe person to talk to.
5 Steps to Get Started With Journaling as a Form of Self-Therapy
If you’re ready to give journaling a try, let me share some simple steps to help you get started with this wonderful habit in a way that’s not just enjoyable but also sustainable.
Step 1: Start With a Clear Intention
When I first started journaling, I had a clear reason in mind, it was recommended by my therapist and doctor as a way to express myself and ease my stress.
But I let myself get swept away by what I saw on social media. I saw all these beautifully curated journals with perfectly filled pages, cute stickers, and creative layouts.
I wanted my journal to look like that. I wasn’t just writing anymore, I was trying to create something that looked good enough to share, something worthy of validation.
In doing so, I lost sight of why I started journaling in the first place. My journal wasn’t supposed to be a showcase, it was supposed to be a safe space for me to express myself, my thoughts, and my feelings.
That oversight made journaling feel more like a task than a therapeutic habit.
So, the first step to starting journaling as a form of self-therapy is to set your intention. Ask yourself: Why am I doing this? Your reason should come from within, not from what others are doing or what social media portrays as “ideal.”
If your goal is to express yourself, let your journal be your canvas of raw thoughts and emotions. If you want to use it for planning or organizing, that’s okay too, but don’t let it become a burden.
Most importantly, don’t feel pressured to make it look a certain way or meet anyone else’s standards. Journaling is about you. Keep that intention front and center.
Step 2: Choose the Right Type of Journaling
One of the most beautiful things about journaling is that there are no rigid rules. You can tailor it entirely to suit your needs and preferences.
However, depending on your purpose or what you want to achieve, you can try different types of journaling and see what works better for you.
If your main goal is to express yourself, I’d recommend starting with the Morning Pages technique introduced by Julia Cameron. It’s simple, raw, and freeing.
You don’t need a fancy journal or prompts. Just grab a notebook and write whatever comes to mind. Traditionally, this is done first thing in the morning, but since there’s no “one right way” to journal, you can write at any time of the day that works for you.
Don’t worry about structure or grammar, the idea is to pour your heart out and let your thoughts flow naturally.
On the other hand, if you’re someone like me who enjoys planning and organizing their life alongside journaling, there are types of journals designed to help with that.
These often include prompts or sections for tracking tasks, habits, or goals while still giving you space to reflect and express yourself.
The key is to find a type of journaling that feels natural and sustainable for you. Experiment with different approaches and let your intention guide your choice.
Whether it’s unstructured freewriting or a more organized system, the type of journaling you choose should support your goals and, most importantly, bring you a sense of relief and clarity.
Related Blog: What Are The Different Types of Journaling?
Step 3: Pick the Right Medium for Your Journaling
Once you’ve set your intention and chosen the type of journaling that resonates with you, the next step is deciding on the medium. What kind of journal or tool you’ll use.
This choice depends on what you hope to get out of your journaling practice and how you plan to use it.
If you’re just starting out with something simple like Morning Pages, all you need is a blank notebook or journal. It doesn’t have to be fancy. A notebook lying around your house will also do.
That said, if having a pretty cover or a nicely bound journal motivates you to write consistently, feel free to invest in one that makes you happy.
If you want to track specific areas of your life, be it habits, moods, or goals, there are planners and journals designed with prompts and sections to help guide your focus.
Personally, I use our Mindful Living Digital Journal, which my husband and I created together. It’s a planner and health tracker rolled into one.
I designed it to be comprehensive enough to help me practice mindfulness, gratitude, and self-care while managing my daily life.
I work a 9-5 job and have fibromyalgia so I needed a tool that could help me plan and organize my day, and track everything related to my health like my mood, sleep, water intake, diet, supplements, exercise, and more.
This journal also has space for reflections. Every planner page ends with a section that starts with “Today was…”. This is where I jot down my thoughts, feelings, and observations about my body and mind.
This part of my journaling is deeply personal. It’s where I express my emotions candidly. Things I don’t share with anyone. I also write about one thing I’m grateful for, a self-care activity I did, a positive affirmation, and more.
Whether you use a pre-designed planner like ours or a simple blank notebook, make sure your journal suits your needs. If self-therapy is your focus, make room for gratitude, affirmations, self-care, and reflections.
It’s your personal space to grow, heal, and stay connected to yourself.
Step 4: Start Small and Use Prompts if You Feel Stuck
Every time you see something interesting on social media or the internet and you want to give it a try, it might feel very exciting at first, but it can easily overwhelm you when you try to take on too much at once. Journaling is no different.
As I told you before, when I first started, I wanted to fill each page nicely with meaningful insights and deep emotions.
But I couldn’t do it for longer because journaling is most impactful and sustainable when it’s done in a way that feels natural and manageable.
So if you’re completely new to journaling, my advice for you is to start small. Even writing a few sentences about how your day went or how you’re feeling will make a big difference over time.
The most important thing is to focus on consistency rather than quantity. It’s not about filling a journal quickly but about building a sustainable practice that works for you.
On some days, the hardest part will be not knowing what to write. This is where prompts can help you. They give you a starting point and a direction so you can explore topics that you might not have thought about on your own.
For example, you could write about:
- “What made me smile today?”
- “What’s one thing I’m grateful for right now?”
- “What’s been weighing on my mind lately?”
These simple questions can help you ease into the habit without feeling pressured to produce profound reflections every time. Over time, as you get more comfortable, you might find that words flow more freely and that you no longer need prompts.
Remember, journaling is your space. Whether you write two lines or two pages, it’s all about creating a routine that feels right for you.
Related Blog: 7 Reasons Why Is It Hard to Start Journaling?
Step 5: Create a Routine Around Your Journaling Habit
Speaking of routines, the last step to get started with journaling as a form of self-therapy is to create a routine around this habit.
It is not just journaling; if you want any habit to stick, one of the best ways is to weave it into your day by pairing it with things or activities you already enjoy.
For me, journaling has become a very important part of my morning routine and it is something I look forward to every day.
I make a cup of herbal tea and spend time with my journal after waking up. It’s a quiet and peaceful ritual that helps me set the tone for the day.
Previously, my natural reflex was to reach for my phone and scroll through Instagram first thing in the morning. But now, I avoid my phone entirely and focus on this mindful start to my day.
And I absolutely love it! Especially now that it’s so cold here in India, I cozy up in my bed with a warm blanket and let my thoughts flow onto the page.
On warmer days, I move to a comfy spot by the window, soaking in the sunlight as I write.
You can create a similar routine tailored to your preferences. Pair journaling with an activity you already look forward to, like having your morning coffee, winding down with a cup of tea in the evening, or even sitting outside for a few minutes of fresh air.
The key is to make journaling feel like a natural and enjoyable part of your day, not a chore you have to force yourself to do.
By integrating it into your routine, journaling becomes more than a habit. It becomes a practice you genuinely look forward to, a time to reconnect with yourself amidst the busyness of life.
Wrapping Up – Is Journaling a Form of Therapy?
If you’ve been through any trauma in your life, please know that therapy is a must.
There’s nothing that can replace sitting with a therapist, talking about things, and having someone who truly listens and guides you. Journaling is amazing, but it can’t dig as deep as a therapist can.
That said, if you’re just going through a rough patch, life feels too much sometimes, or you’re like me, dealing with a mental health condition where even a regular day can feel like a battle, journaling can genuinely help.
It’s such a beautiful way to take care of yourself, a little act of self-therapy.
Speaking from experience, journaling every day makes you feel so much lighter like you’ve let go of something heavy you’ve been holding onto.
I can’t even explain how fulfilling it feels. And over time, you’ll notice your mood improving, stress levels going down, and life just feeling a bit more manageable.
Of course, journaling alone isn’t the whole answer. There are so many other aspects that you have to take care of if you want to live a healthy and happy life like a balanced diet, regular exercise, and quality sleep.
But journaling is a powerful way to track these habits, keep yourself grounded, and create a more mindful and intentional life. It helps you become a better version of yourself.
It’s not something you’ll see results from overnight, but stick with it and I promise you’ll feel the change. So pick up your notebook, or your Mindful Living Digital Planner 😉, and start journaling.
I’m so excited to hear about your journey. Don’t forget to let me know how it’s going in the comments. I’m rooting for you! Namaste!
Related Blogs – How Journaling Helps in Different Aspects of Your Life
- What Is Journaling and What Are Its Benefits?
- 5 Simple Steps to Start Journaling for Mental Health
- How to Journal for Overthinking
- Journaling vs. Keeping a Diary: What’s the Difference?
- The Pros and Cons of Journaling
- What Type of Self Care Is Journaling
FAQs – Is Journaling a Good Form of Therapy
Is Keeping a Journal Therapeutic?
Oh, 100% yes! Journaling is like talking to a version of yourself that actually listens. It’s where you can vent, ramble, or pour your heart out without worrying about judgment.
Whether you’re going through a bad day or just need to clear your mind, journaling has this magical way of making you feel lighter.
It’s not about being perfect or following rules, it’s about letting it all out. For me, it’s been such a lifesaver when life feels chaotic. And trust me, over time, it feels like a mini-therapy session you can have any time.
Do Psychologists Recommend Journaling?
Yes, a lot of them do! And it’s no surprise why. They recommend journaling as a supportive tool, especially for stress management and emotional well-being.
I’ve had my therapist recommend it to me, and now I’ve finally realized how much it helps.
It’s not about solving everything in one go, but it’s a small step that makes a big difference over time. It’s also completely yours. You can write however and whatever feels right.
How Can Journaling Be Used as an Effective Therapy Technique to Improve Your Overall Well-Being?
Journaling works because it helps you sort through your emotions, track your habits, and reflect on what’s working or not in your life.
I’ve already told you how I use my daily health tracker page for things like my mood, sleep, water intake, stress, and pain levels, and my daily planner page for things like gratitude, affirmations, mindfulness, and self-care.
Over time, it’s helped me notice patterns and focus on what I can control. It’s not an overnight fix, but it slowly works its magic. If you stick with it, you’ll feel calmer, more focused, and more in tune with yourself.
The best part is that it’s just you and your journal, no rules, no judgment.
Related Blog: What Type of Self-Care Is Journaling?
What Are Some Effective Journaling Prompts for Mental Health?
If you’re stuck on what to write, prompts are such a good place to start! Try writing about:
- What’s been on my mind lately?
- What’s one thing I’m proud of today?
- What’s one thing I’m struggling with, and how can I work through it?
- What am I grateful for right now?
These don’t need to be perfect or super deep, just start writing whatever comes to mind.
Like I said in the blog, whether it’s a few lines or a full page, it’s about showing up and being real with yourself. That’s where the magic happens.
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