Journaling for Mental Health

WASHINGTON — Take a moment to listen to your thoughts. All of us have an internal monologue, a running list of things to do, worries, even daydreams. Do you control them or do they control you? Journaling can help you organize your thoughts, cope with anxiety, and face the new year with attainable goals.

Writing Therapy

Journaling is also known as writing therapy. Expressing your thoughts on paper may help with cognitive processing and emotional regulation. 

A 2022 meta-analysis of journaling for mental health describes two types used in psychotherapy: expressive writing and gratitude journaling. Expressive writing typically involves spending 20 minutes writing about “one’s deepest thoughts and feelings.” 

Gratitude journaling refers to listing everything one is grateful for to help focus on the positive parts of life. 

The meta-analysis found journaling is a low-cost, low-side effect, non-pharmacological approach to managing mental health. Journaling as an intervention helped participants in the studies reduce symptoms of anxiety and PTSD, with less of an impact on depression. The analysis states that higher-quality research is needed. 

A Time for Self-Reflection and Goal-Setting

As it relates to the new year, journaling is a great way to reflect on the past and get clear on what you want for your present and future. 

Set a timer for 20 minutes and write whatever comes to mind. Here are a few prompts to try. Sometimes, you may set out to answer the prompt, but you’ll find your writing takes you elsewhere — that’s okay. You’ll be surprised at what you might uncover.

Choose one of the following values: health, family, career, social relationships, community, creativity, adventure, knowledge and compassion. 

Answer one (or more) of the following questions related to the value you chose. If you finish one before the 20 minutes are up, plunge into another. 

• What went well in 2024 regarding this value? What did you achieve? How did it feel?
• What did not go well in 2024 regarding this value? Did you set a goal related to it that you didn’t reach? How did it feel? What did you learn from this experience? 
• If there were no logistical obstacles to overcome, what would you like to happen regarding this value in 2025?
• What are the logistical obstacles that prevent you from getting what you want?
• How do you want to feel about this value at the end of 2025 when you reflect?
• The previous prompts fall under the expressive writing style of journaling. For this last one, try gratitude journaling. Make a list of everything you are grateful for regarding your topic of choice. If you run out before 20 minutes are up, move on to another. 

Make a SMART Goal

After your journaling activity, you’ll have a clearer idea of the goals you want to achieve in 2025. Research suggests that setting and working toward goals helps improve well-being — if you reach them, even better.

If you want to improve your health this year, what does that mean to you? Putting your goal through the S.M.A.R.T. system is a well-known way to help change your behavior. It involves creating a clearly defined goal that includes the steps you’ll take toward it.

If improving your health means joining a gym, that is a great first step. But what is your plan once you get there? Here is the acronym and an example of how to apply it to the gym for beginners.

• Specific: I will go to the gym three times a week and increase my daily step count to 8,000 steps.
• Measurable: Two of my gym sessions will be 45-minute strength training workouts. My third session will be a 30-minute cardio workout. I will track my steps on a fitness tracker.
• Attainable: If my schedule prevents me from going to the gym, I can do a bodyweight strength workout at home. If I miss a cardio day, I can go for a brisk 30-minute walk.
• Realistic: I will continue the plan the following week if I miss any of these workouts or steps.
• Time-bound: I will follow this plan for six weeks and then add a second cardio workout or a third strength workout.

Write and Reflect for a Clear 2025

Every day is a new chance to set a goal and make a plan to work toward it. However your 2024 went, take a moment to feel grateful for another year on the planet. Journaling is an evidence-based practice that helps with mental health and is an excellent way to help plan your year ahead. Happy New Year!

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