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How can I use Journaling for my wellbeing?

Updated: Jul 17, 2023



Journaling has become very popular recently and is an excellent strategy to have in your wellbeing toolkit.

Journaling is getting your thoughts, feelings, ideas, worries and inspirations out of your head and onto paper to create space to think. When thoughts are bouncing around in our head, it can be difficult to make sense of them or think clearly.

The more frustrated and confused we feel, the more stressed and ewe become. By writing things down, we can relieve that pressure and taken a step back. We will then be able to think clearer and solutions may present themselves easily.


We can use writing, drawing or typing. It's low cost and can be done anywhere.


You can use bullet points, full sentences, spider diagrams, colours to represent your emotions or pictures as ways of expressing yourself.


Once you have journaled, you can use it in many ways.

Goals can be broken down into smaller tasks that you can work on achieving.


Insights can be explored.


Difficult emotions can be examined to see if there is a pattern and therefore identify a trigger and


Positive thoughts and feelings can be promoted, used as affirmations or inspiration for bringing more joy into your life.


Journaling is a great tool for reducing stress

Processing emotions

Reducing overwhelm

Improving wellbeing

Self discovery

Goal setting and coming to terms with the past.

To get started, choose whether you are using a notebook, phone/laptop or a sketch pad.


Find a style that works for you.

If you like free expression, then go for it.

If you like more structure, you might want to try Journaling prompts such as:

Describe a favourite childhood memory


Write about an experience in nature

Describe something that causes you to feel anxious


What would your life look like if you had everything you wanted?


Describe yourself.


If you're using journaling to help you resolve a disagreement, try writing from both sides of the argument.


If you are using it to help you accept a difficult experience, once you have written it down, look for positives that you can take from the experience and how you can protect yourself from a similar situation in the future.


Try and find a routine so that journaling becomes a regular activity.


Think about what you want to achieve from journaling


How much time do you have and how do you want to use what arises when you are journaling?


Be honest


Imagine you are writing to:

Your future self

Younger self

Someone you admire

Someone who has passed on

Someone who has upset you

Someone who needs your advice


Use quotes to inspire your exploration


Keep it safe.


Enjoy it, it's an opportunity to create personal space and get to know yourself. Be free !


If you would like support with managing your wellbeing, please get in touch.

Chris. x



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