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Journaling for Mental Health: 8 Tips and Best Practices

Journaling for Mental Health: 8 Tips and Best Practices

There is a long history of journaling as a therapeutic practice. Many therapists still recommend it to work through mental health issues. Journaling can be an incredibly effective tool for improving your mental wellness because it allows you to explore your thoughts and feelings in a safe and contained space. 

It can also help you become more aware of your thoughts and patterns, which can help manage mental health conditions. There are several ways to make sure you get the most out of this therapeutic practice.

Get Started

The best way to start journaling is to sit down and write. Don't worry about editing or formatting your thoughts – just let them flow freely. You can keep your journal in a physical notebook, on your computer, or even use a journal like the Aspyn Planner & Wellness Workbook.

The most important thing is to find a method that works for you and to stick with it. It might be hard at first, but eventually, journaling will become a habit that will help keep your mental wellness in check.

Don't Worry About Perfection

One of the great things about journaling is that it is a safe space to explore your thoughts and feelings without judgment. This means that it's okay if you don't feel like writing daily or if your journal entries are messy and all over the place. As long as you explore what's going on inside your mind and heart, you are doing it right.

Be Honest With Yourself

Another key to successful journaling is being honest with yourself. This means writing about everything – the good, the bad, and the ugly. Don't try to hide or sugarcoat your thoughts and feelings – they are essential, and you need to address them.


One of the best ways to write a journal is to be consistent with it. This means setting aside a specific time and place each day to write in your journal. This can help you form a routine and make journaling a regular part of your day.

Explore and Reflect

The best way to get the most out of journaling is to explore your thoughts and feelings and reflect on them. This means asking yourself questions like:

  • What caused me to feel that way?

  • What was going on in my life at the time?

  • What are some of the patterns I've been noticing?

  • How do I feel about this?

  • What do I want to do about it?

As you explore and reflect on your thoughts and feelings, you will start to see connections between them and gain a greater understanding of yourself. This can be incredibly helpful in managing mental conditions.

Keep It Simple

The last thing you want is something complicated bogging you down when you're trying to keep your mind in check. Keep your journal entries short and simple, and don't try to keep something that is hard to manage or causes a strain on you. It will make you hate journaling and defeat the whole purpose.

No Judgements

You must make your journal a judgment-free-zone. This means that you should never criticize yourself for your thoughts and feelings, no matter how outlandish or irrational they may seem. Just write them down and move on. Never beat yourself up about the contents of your journal.

Know Your Journaling Technique

There are various journaling techniques available, and it is essential that you know which one is yours. Some popular techniques include:

Freewriting: This is where you write without stopping for a certain amount of time.

Bullet Journaling: In this technique, you will use bullet points to track your thoughts and tasks to avoid forgetting them.

Gratitude Journaling: This is among the most effective techniques and involves writing down things you are grateful for each day.

Mind Mapping: This is where you create a diagram of your thoughts to help organize and clarify them.


Journaling is a fantastic way to improve your mental wellness. By exploring your thoughts and feelings, you can better understand yourself and focus on your mental and emotional wellness more effectively.


The Aspyn Planner and Wellness Workbook includes a journal with prompts to help get you started and freestyle pages when you know what you want to focus on today. 

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