Dear Diary, It’s Me, Trying to Feel Better
Some days, your thoughts feel like a squirrel on espresso. That’s where journaling comes in. Whether you’re scribbling furiously in a notebook or doodling through your feels with an art journal, journaling can help calm the mental chaos and give you a safe space to land.
Journaling is one of my favorite therapeutic tools. Why? It’s low-cost, portable, private, and doesn’t judge your spelling. It’s also backed by research—studies show expressive writing can improve mental health by reducing stress, anxiety, and depressive symptoms (Pennebaker & Smyth, 2016).
It can support healing for many challenges, including:
Anxiety
Track anxious triggers to recognize patterns
Unload spiraling thoughts so they don’t build up
Practice grounding techniques by writing sensory details
According to the Journal of Anxiety Disorders, expressive writing reduces rumination and promotes cognitive processing, helping you break free from anxious loops.
Depression
Note small wins and mood shifts
Reflect on what's working in your support system
Use it to challenge negative self-talk
Journaling activates the left hemisphere of the brain—associated with logic and reasoning—which may help counteract the emotional overwhelm of depression (Newman, 2014).
Grief
Write letters to the person you’ve lost
Document memories, rituals, or anniversaries
Name complicated emotions without judgment
Grief journaling has been shown to reduce emotional distress and support meaning-making in the wake of loss (Neimeyer, 2012).
Bipolar Disorder (Mood Journaling)
Record mood changes, sleep, medication, and routines
Identify early signs of a mood episode
Use color-coding or symbols for quick visual insights
Mood tracking is recommended by mental health professionals as a supplement to therapy and medication, helping individuals better understand their cycles and patterns.
👉 Read more about mood journaling and download a free template here.
Life Transitions
Explore fears, goals, and identity shifts
Document growth through change
Reframe challenges as opportunities
Transitions are ripe for self-reflection—and writing helps clarify your values and next steps.
How to Journal (a.k.a. Yes, You Can Use Your Phone)
Journaling doesn’t have to mean pen and paper—though it can! Try:
📝 Paper journals (classic, tactile, totally satisfying)
💻 Apps like Day One, Journey, or Reflectly
🎙️ Audio journaling using your voice memo app
🎨 Art Journals: Draw your mood, collage your dreams, or watercolor your grief. Visual journaling (a powerful tool in art therapy) allows you to express what words can’t quite capture.
Famous Journalers, Same Human Struggles
Anne Frank found solace, a voice, and resilience while in hiding.
Frida Kahlo illustrated her physical and emotional pain.
Virginia Woolf used her diary as a laboratory for thought.
Even Leonardo da Vinci journaled about... well, pretty much everything.
You don’t need to be a genius or a published author. You just need to start. Set a reminder for a date and time you know you’re available and put pen or paintbrush to paper or type or chat away. Nobody is watching or listening, so open up, let loose, and journal away!
Ready to Write Your Way Through It?
Want to explore how journaling (or art therapy) can support your mental health in Tampa or across Florida?
Let’s connect →
📚 References
Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. Guilford Press.
Newman, M. G., et al. (2014). "The effects of written emotional expression in the treatment of major depressive disorder." Behavior Therapy, 45(2), 147–155.
Neimeyer, R. A. (2012). Techniques of Grief Therapy: Creative Practices for Counseling the Bereaved. Routledge.
Smyth, J. M., & Pennebaker, J. W. (2008). "Exploring the boundary conditions of expressive writing: In search of the right recipe." British Journal of Health Psychology, 13(1), 1–7.
