Journaling for Mental Health: A Gentle Way to Feel Seen, Heard, and Held
Have you ever felt so full of thoughts and emotions that you didn’t know where to begin—or how to let them out?
Maybe your mind races before bed. Maybe your heart carries silent grief or unspoken fears. Maybe you’re moving through a season that feels heavier than expected.
You are not alone.
One simple and meaningful way to care for your mental health is through journaling—a practice that creates space to breathe, reflect, and feel without judgment.
Why Journaling Helps
Journaling isn’t about being a writer. It’s about getting curious with yourself, noticing what you feel, and giving your inner world a safe place to land.
Here are just a few ways journaling can support your mental health:
Reduces stress and anxiety by offering a place to release built-up tension
Supports emotional healing after loss, trauma, or life transitions
Encourages self-awareness and compassion toward your own experiences
Improves sleep by helping you unload thoughts before bed
Builds resilience as you begin to see growth over time
Even a few sentences a day can make a difference.
How to Start (and Stick With) Journaling
If you’ve never journaled before, or if it’s been a while, here are a few gentle tips to help you begin:
Find a calm space. It could be your kitchen table with a cup of tea, or a cozy corner of your room.
Start small. Even 5 minutes is enough.
Don’t overthink it. Spelling, grammar, handwriting—none of that matters here.
Use prompts if you’re stuck. (I’ve included some below.)
Be kind to yourself. You don’t have to journal every day for it to be helpful.
Keep it private and safe. Whether that’s a locked app or a tucked-away notebook—choose what feels best for you.
What Kind of Journaling Works Best?
There’s no “right way” to journal. You get to create a practice that works for you.
You might try:
Reflective journaling to process your day
Gratitude journaling to shift focus gently
Creative journaling with doodles, poetry, or colors
Nature journaling after a walk outdoors
Stream-of-consciousness journaling (also known as a “brain dump”) to clear mental clutter
The goal isn’t to fix anything. It’s simply to be with yourself—honestly and gently.
Journal Prompts to Help You Begin
Sometimes we just need a little guidance to get started. Here are a few simple, supportive prompts:
“Today, I’m feeling…”
“One thing I need right now is…”
“Something I’m proud of is…”
“If my heart could speak, it would say…”
“Three things that bring me comfort are…”
Let the words come without judgment. You can write a sentence or a page. Either way, you’re showing up for yourself—and that matters.
You are worthy of your own attention.
Your thoughts, your feelings, your story—they all deserve space.
And if you’re in a season where journaling feels hard or heavy, I’m here to hold space with you. Therapy offers another layer of support when you need more than a notebook.
I offer virtual therapy statewide in Pennsylvania and Maryland
and in-person or outdoor sessions in Westminster, Maryland.
You’re welcome to schedule a free 15-minute consult call—no pressure, just connection.
With warmth and compassion,
Amanda Gibbons, MSW, LCSW-C, PMH-C
Restoring Heart and Home, LLC