Discover 6 different types of journaling for mental health to guide you in choosing the right type of journaling for you. Plus a free guided journal for you!
About 2.5 years ago, when I was struggling with postpartum depression and feeling really anxious, I started writing in a journal. I never thought it was something for me, but then I discovered gratitude journaling, and it changed everything. As I kept going with my wellness journey, I realized how much mental health affects our physical health. That’s why I decided to write this blog post about different types of journaling for mental health.
In my opinion, if you’re just starting out, guided journals with questions and prompts are the best. I found it hard at first to just write about my feelings and experiences in a blank notebook, so having prompts really helped me think deeper.
In this blog post, I’ll talk about different types of journaling for mental health, the benefits, and how to journal especially if you’re a beginner!
Also, I made a FREE 20-day mental health journal to help you get started before you decide to buy one (you can find the form to download in this blog post). I hope this post helps you find the right type of journaling and makes you feel better overall.
I’d love to hear from you! Leave a comment below and tell me which type of journaling for mental health you’ve chosen to help improve your wellbeing.
This post is all about 6 different types of journaling for mental health.
What Is Journalling For Mental Health?
Journaling for mental health is a simple yet powerful practice of writing down your thoughts, feelings, and experiences as a way to improve your emotional well-being such as to relieve stress and anxiety. It’s like having a private conversation with yourself on paper.
By putting your thoughts into words, you can process difficult emotions, and track your progress over time. Journaling can help reduce stress, boost self-awareness, and promote a sense of calm and balance in your life. There are different types of journalling which is what I will be going through to help you identify which is the perfect type of journalling for you.
Benefits Of Journaling
Everyone will experience different types of benefits when journaling as we all journal for different reasons. But here are some of the benefits of journaling on your mental health and overall wellbeing:
Emotional Outlet
When writing down your feelings and thoughts on a piece of paper it provides a safe space to express and process emotions, helping to reduce stress and anxiety levels. This is particularly helpful if you struggle to speak about your emotions to people and prefer to relieve any negative feelings by writing them down.
Reduces Stress
Regular journaling has been shown to lower cortisol levels, the stress hormone, leading to a greater sense of calm and relaxation. I find this to be particularly true with gratitude journaling. This is because when I am stressed I tend to only focus on the negative but when I practice gratitude, it instantly helps to shift my mindset and reduce stress.
Coping Mechanism
During difficult times, journaling serves as a coping mechanism, offering comfort, validation, and a sense of control over your emotions and experiences.
When I was going through postpartum depression, gratitude journalling was genuinely my coping mechanism and helped me go through one of the toughest moments in my life.
Better Sleep
Adding journaling as part of your night routine can help improve sleep significantly. This is because writing down worries, thoughts, and to-do lists before bedtime can clear the mind and promote relaxation, leading to improved sleep quality.
How To Journal For Your Mental Health
Here are the steps to take to start journalling:
- Find a quiet and comfortable space where you can focus without any distractions.
- Set aside time each day for journaling, even if it’s just a few minutes. For example, journaling during your morning routine and night routine.
- Choose a journal that resonates with you – check out the 6 different types of journaling for mental health down below.
- Experiment with the different journaling types that I have mentioned below until you find the one that works the best for you.
- Be consistent with your journaling practice, but also be flexible and forgiving if you miss a day. The important thing is to keep going and make it a habit.
- Write honestly without worrying about judgment or criticism as this is a private conversation with yourself!
6 Different Types Of Journaling For Mental Health
1. Gratitude Journalling
Gratitude journaling is all about recognizing and cherishing the good things in life. It’s about shifting your attention away from negativity and embracing abundance.
In my experience, gratitude journaling has been one of the best journals for depression as it helped me during postpartum depression. Its guided format really helps to keep you focused on the positives, even during tough times.
I started using it during my postpartum depression, and three years later, I’m still reaping its benefits. In fact, I loved it so much that I created my own gratitude journal, which you can find HERE —a four-month journal with questions on each page along with weekly doses of inspirational quotes and self-care/healthy habit challenges.
Incorporating this journal into your morning and evening routines can be a game-changer for your mental health. Starting and ending your day with gratitude sets a positive tone, ensuring you prioritize your well-being every single day.
Related Blog Post: Benefits Of Gratitude Journalling
2. Expressive Journalling
Expressive journaling is all about letting your thoughts and feelings flow without holding back. It’s like giving yourself permission to unload whatever’s on your mind, without worrying about being judged.
Just grab a notebook, like this pretty one HERE, jot down the date, and pour out your thoughts and emotions. It’s a simple but powerful way to clear your mind, prevent stress and anxiety from building up, and find clarity amid chaos.
3. Creative Journalling
Creative journaling is all about adding a splash of creativity to your journaling routine, whether it’s through drawing, painting, or collage. It’s a fantastic way to engage your artistic side and unwind while expressing yourself.
If you’re someone who enjoys coloring and tapping into your creative energy, this type of journaling is perfect for you. I have vivid memories of my own experience during pregnancy, sitting by the open garden door, coloring away. It was like a breath of fresh air for my mind, instantly relieving stress and leaving me feeling calm and centered.
If you find yourself frequently overwhelmed by stress and a whirlwind of thoughts, incorporating creative journaling into your routine can be incredibly beneficial.
4. Reflective Journalling
Reflective journaling is when you take a moment to look into your experiences, emotions, and personal growth. This type of journaling is perfect for wrapping up your week, month, or even year. In my gratitude journal, I made sure to include a special page each week for reflection. It’s a space where you can jot down your feelings, recount your experiences, and celebrate how far you’ve come on your gratitude journey.
5. Traditional Journalling
Traditional journaling is exactly what it’s called. It is the traditional way of journalling for your mental health. It is about jotting down your daily thoughts, feelings, and experiences, much like keeping a diary.
All you need is a blank notebook, making it simple and accessible. It’s ideal if you prefer writing freely without any specific questions to answer. With traditional journaling, you have the freedom to write about anything—from expressing gratitude to reflecting on your emotions and experiences.
6. One-Sentence Journalling
One-sentence journaling is about summing up your day or a special moment in just one line, making it a fast and easy way to think about what happened and how you felt.
You can do this in a notebook, a planner with space for notes, like my FREE productivity planner, or even in your phone’s notes app. Here is an example of one sentence journalling: Even with today’s challenges, moments of laughter with loved ones reminded me of the power of connection and resilience.
Other Mental Health Posts:
- 20 Powerful Habits To Improve Mental Health
- Mental Health And Exercise
- The Ultimate Healthy Work-Life Balance Guide
This post was all about 6 types of journaling for mental health.
I hope you found this helpful!
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Lots of love, Mariam x
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