Journaling Methods for Mental Health | Integrated Counseling and Wellness
Benefits of Journaling on Your Mental Health
October 4, 2022

In our last blog post, we talked about the mental health benefits that journaling can offer. From clarity to mood improvements, starting a daily journal practice can transform your day-to-day life. There are so many amazing benefits, but also a ton of ways to journal. We are here to break down the different ways you can incorporate journaling into your life!

One Word Journaling

Journaling for your mental health doesn’t have to be intimidating. One word journaling is exactly what it implies. Write down one word with intention. This can be a word that sets the tone for your day right at the start, or it can be a reflection of the day you have had. Either way, it carves out time for you to form a connection to your words and for you to be present with yourself.

5 Minute Journal

Another simple way to journal is by setting a timer. Setting a five minute timer can give you just enough time to check in with yourself. Five minutes is plenty of time for you to set intentions. There are many apps and guided journals that will actually walk you through the five minutes to help guide your reflections.

Gratitude Journal

Practicing gratitude is an incredibly powerful tool for our mental health. Starting by listing three things we are grateful for each day can teach us about seeing the good things we have going for us. Gratitude is known for its phenomenal impacts. Taking the time out of your day to dig deep and find gratitude even on the hardest days can be great for mental fortitude and peace of mind.

Unsent Letter Journaling

Journaling grants us an escape. Unsent letter journaling is formatted like a letter to someone who you feel you maybe can’t talk to. Maybe you need to vent, or maybe you need some sort of release from the weight of another person bearing down on you. Writing a letter to them, or even to yourself, can help you release some of the pent-up feelings that need to find their way out. It can also help you get out extreme feelings to bring clarity on how to handle a particular situation.

Artistic Forms of Journaling

Journaling is not limited to writing! Daily photo journaling, collaging, video journaling, and voice journaling are all forms of connecting with yourself. At the end of the day, journaling is simply about your mental health. If writing things down doesn’t work for you, find more creative ways to connect with your presence. If you are short on time, record a voice memo where you spill everything you need to into your phone. Collaging allows you to get visual. Using images to represent what is going on in your life or in your head can help you actually see what your thoughts and feelings look like on paper.

Journaling for mental health can be a totally transformative experience, and making it a part of your daily routine doesn’t have to be hard. Try out one of these journaling techniques and watch the way your life starts to change!

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