Therapeutic Journaling: How Writing Can Enhance Mental Health and Support Trauma Recovery
The Mental Health Benefits of Journaling
Journaling isn’t just for writers – it’s a practical, therapeutic tool accessible to anyone, and the mental health benefits can be significant and ongoing. Whether you’re jotting down thoughts on the tram or train, venting your day’s frustrations before bed, or quietly reflecting with a pen in the backyard, putting words to paper has real impacts. Research shows that regular journaling supports emotional processing, reduces stress, and over time, can noticeably lift mood (König et al., 2020).
Processing Emotions: Journaling is a safe space to express whatever’s swirling in your mind — from old hurts to daily irritations — giving structure to chaos and room to breathe.
Stress Reduction: Even quick, honest reflection can help settle jangled nerves, slowing the mind’s constant hum and helping you respond to stress more calmly.
Emotional Regulation: By writing freely about difficult feelings, we practise naming and navigating emotions, building resilience and gradually smoothing the ups and downs.
Mood Improvement: People who journal consistently often notice an overall improvement in their sense of wellbeing – even when life doesn’t get easier, they find more inner steadiness (Travagin et al., 2016).
Self-Understanding: With time, journaling can enhance insight, providing clarity around patterns, triggers, and strengths that might have gone unnoticed otherwise (Wen & Parry, 2018).
It’s worth noting that these benefits aren’t the result of grand literary efforts or perfect sentences. Even a few honest words – or something scrawled in a phone note – can spark a new sense of ease. For many Australians, journaling offers a judgement-free zone to ‘let it out’ and reconnect with themselves, in much the same way a heart-to-heart with a mate might help clear the air. Over time, these small acts of expression add up, supporting better mood, steadier emotions, and a deeper sense of self-understanding (Smyth & Helm, 2018).
Practical Approaches to Therapeutic Journaling (and How to Actually Get Started)
Practical Journaling Methods
There’s something quietly powerful about taking pen to paper. But before you imagine thick leather-bound tomes and hours spent hunching over a desk, let’s demystify journaling. It doesn’t have to be fancy, and—crucially—it doesn’t have to be overwhelming. Here are some tried-and-true methods adapted for real Australian lives, whether you’re in the thick of school lunches, long commute days, or late-evening wind-downs.
Free-writing: This is your uncensored brain-dump. Set a timer (five minutes is plenty to start), pick up a cheap Coles notebook, and just write. No filter, no pressure for “good” sentences. If you can think, you can free-write. Many Australians find this cathartic after a tough day at work or during tough times when emotions feel a little jumbled.
Gratitude Journaling: Research shows that reflecting on what you’re grateful for can nudge your mind toward optimism (Beyond Blue). Jot down three specific things you’re thankful for each day. They can be as ordinary as “hot coffee on a cold morning” or “finding a car park on the first go.”
Guided Prompts: If staring at a blank page is daunting, guided prompts can nudge you gently into reflection. Try prompts like, "What’s something that made me smile today?" or "What would I tell a friend who’s feeling the way I feel right now?" You can find whole lists of prompts online, or invent your own.
These methods are not one-size-fits-all. Mix and match as you go. Some people type on their phones as they ride the train; others doodle and sketch alongside their words. If you’re keen to start small—great. Five minutes a day is more than enough to kick off a sustainable, therapeutic journaling habit. Think of it like a morning cuppa: a brief pause that adds up to something meaningful over time.
Overcoming Barriers to Starting a Journaling Practice
Let’s be honest: journaling can feel a bit awkward at first. Maybe you’re picturing self-conscious diary entries or worrying you’re “doing it wrong.” It’s normal to feel resistance, doubt, or even dread when you try something new—especially something as personal as journaling. The good news? There’s truly no right or wrong way to do this.
Acknowledge the Resistance: That little voice that says you’re too busy, too tired, or not “writerly” enough? It’s incredibly common. Resistance is part of the process, especially if life’s been busy or you’ve had tough experiences.
Start Small—Really Small: Forget sitting down for half an hour. Try one minute or a single sentence. Write on a napkin, back of a receipt, or in the notes app on your phone.
No Expectations, No Judgement: Therapeutic journaling is about you, for you. No one else is reading (unless you want them to). Spelling, grammar, and neatness don't matter. If you miss a day, shrug and start again tomorrow.
Self-Compassion Above All: Be gentle with yourself, especially if some days the words don’t flow. Some people find it helpful to remind themselves, "Progress, not perfection." It’s about showing up for yourself in small ways that build over time.
If you ever feel stuck, try changing up the format. Record a voice memo, draw a little cartoon about your day, or stick in a photo that means something to you. Make the practice your own.
Journaling for Trauma Recovery
For those who’ve experienced trauma, journaling can become a vital part of healing—if approached with care. The goal isn’t to force yourself to relive things before you’re ready. Instead, journaling can offer a sense of control over your story—a safe way to process difficult thoughts or memories, and a chance to make meaning from what’s happened.
A Tool for Meaning-Making: Sometimes, trauma disrupts our sense of self or the world. Writing helps piece together the narrative, making it less chaotic and more manageable. Even noting simple observations—like physical sensations, thoughts, or feelings—creates a thread of self-understanding.
Pacing is Crucial: There’s no rush in trauma recovery. Dip in and out, and never pressure yourself to write about details you’re not ready to face. If a topic feels overwhelming, step back. Sometimes, just noting how you’re feeling in the present moment is enough.
Emotional Safety: Consider rituals for safety: writing in a specific place, setting a timer, or ending with something grounding, like a gratitude note or a self-soothing activity (“I made a cuppa and sat in the sun” counts).
Seek Support: If you find distress increasing, or the writing brings up more pain than help, this is a sign to reach out. Therapeutic journaling is a valuable complement to professional support, not a replacement. Many Australian psychologists—including those at Salt & Earth Psychology—can help tailor journaling approaches to support your unique journey (Australian Psychological Society).
Ultimately, journaling in the context of trauma is about reclaiming your narrative, at your own pace, with plenty of support and kindness. It can be a steady companion as you move towards recovery, piece by piece.
Conclusion: Embracing Journaling for Mental Wellbeing
Journaling is a gentle, flexible practice that supports mental health, whether you’re managing daily worries, living through painful chapters, or simply seeking a steadier headspace. The evidence is clear: making time to write can help you process difficult emotions, regulate stress, and foster self-understanding, no matter your starting point (Baikie & Wilhelm, 2019).
Emotional expression and regulation: Journaling gives you space to acknowledge and work through whatever you’re feeling, building resilience in your own way.
Stress and mood improvements: Even brief, regular writing can help you move through difficult periods and spot patterns that might otherwise go unnoticed.
Personal growth and clarity: Over time, many people find journaling helps unlock insights about themselves and their journey, laying the groundwork for self-compassion and new choices.
If you’re curious about journaling, remember: there’s no ‘right’ method, no minimum word count, and certainly no competition. It’s perfectly okay to start simply — maybe just a few lines when you feel like it. Your journal is for you, shaped by your experiences, your pace, and your comfort. Each person’s mental health journey is unique, and what matters most is finding what feels gentle, helpful, and sustainable for you (Wen & Parry, 2018).
Whether you’re picking up a pen for the first time or rekindling an old habit, give yourself permission to explore. If journaling ever feels overwhelming, that’s a sign to pause and perhaps reach out for additional support – you don’t have to face hard things alone. Above all, treat yourself with the patience and kindness that journaling itself can help foster, knowing you’re building a supportive skill for your mental wellbeing.
