The Power of Journaling: A Tool for Writers and Mental Well-Being

Why You Should Embrace the Habit of Putting Pen to Paper

In today’s face-paced world, a person’s thoughts can come and go in a flash. When you find yourself lost in your own thoughts, unsure of how to process them or who to talk to, a journal can offer a safe, creative haven. Even if you don’t consider yourself a writer, journaling can give you a space to reflect on your past, create new things, and heal from past trauma. Whether you’re a writer like me who seeks inspiration or someone simply looking for a way to improve your mental health, journaling can be a life-changing experience if given the chance. In today’s installment, we’ll explore the art of journaling and how it can affect mental health.

The Writer’s Companion

For most writers, the blank page can be a source of fear and anxiety. I know it is for me. Journaling removes that fear, calms that anxiety. Journaling serves as a judgment-free zone in which the writer can express their innermost thoughts without the need to filter them. I have taken to journaling in a few different aspects since I started this blog, and I feel like it has made me a better writer and a better man.

For me, it started with a Signora Diana fountain pen—I’ll leave you a link in case you want to check it out and help my journey—and a leatherette journal book from Victoria’s Journals, also linked in the article. I wrote in this journal religiously for an entire year, usually just after midnight on a new day. I called these writings my “midnight pages,” similar to morning pages except for night owls. I handled them the same way one would morning pages in that I dumped everything I was thinking onto the paper without regard for structure or any other parameters. I’m a bit of an insomniac, and I felt like writing like that helped me sleep. I’ve taken to putting that energy into this blog as of late, but the journal is always there, and I love my fountain pens. I have noticed a stark change in myself since I started writing this way, whether it be blogging or journaling. I don’t feel as gripped with depression as I have been in the past, and I feel better emotionally as a whole. Many writers do this, and I encourage you to do the same.

Many famous authors, most notably Virginia Wolff and Ernest Hemmingway, kept a journal as part of their writing process. Their journals not only fueled their many literary accomplishments but also provided valuable information and insight for future readers and writers. Wolff began journaling at 33 in 1915, proving that there’s no age limit and it’s never too late to start. She continued the daily process until her death in 1941, leaving behind 26 volumes of personal journals. In contrast, Hemingway did not keep a journal in the traditional sense. Instead, he used personal letters to express his thoughts and feelings. Not exactly my idea of a journaling practice, but it obviously worked for him. Hemingway’s letters were his way of capturing his thoughts and feelings as they happened, providing a candid and unfiltered look into his life. His journaling practices mirrored his writing. He wrote from a dedicated space, tracking his word count and composing with a minimalist style that focused on action. As a writer, I’ve learned a lot from Hemmingway, and his journaling habits are just another thing to add to the list of practices I’ve developed thanks to him. Though I couldn’t imagine journaling as letters, the rest of Hemmingway’s process resonated with me. Apart from the obvious literary benefits, journaling also helps to sharpen observational skills, nurtures a habit of daily writing—something I often struggle with, and I know I'm not the only one—and allows a space for those fleeting ideas that if nurtured properly, might someday grow into a great story. For lack of a better way of saying it, journaling takes chaos and turns it into clarity. Who knows, your next journal entry could lead to your next masterpiece.  

Journaling for Mental Health

Aside from its obvious creative benefits, journaling is a proven tool for improving mental health. It gives us a safe and judgment-free space to process emotions, reflect on past and present experience, and gain perspective. By turning your thoughts into words, you’re externalizing your feelings, which can be a lifesaver in times of high stress or anxiety. Using myself as an example again, I deal with anxiety regularly, along with the occasional bout with depression. Research has shown that journaling and other forms of expressive writing can even improve immune function, reduce depression symptoms, and enhance your emotional health. 

The best thing about journaling is freedom. You don’t have to stick to a certain format. Nobody will read it, so you don’t have to worry about how it looks. You can just focus on your feelings and the words that come from them. Freeform entries, gratitude lists, or even bullet points to illustrate your thoughts are all valid. Personally, I love the freedom of a free-form entry. The key is being consistent. You don’t have to write every day or at a certain time, but you should try to remain consistent; that’s the key. You may find over time the process becomes a sort of mirror into yourself. Writing your thoughts and feelings consistently can reveal patterns in your thoughts and behaviors that you wouldn’t otherwise notice. 

Shining a Light on Men’s Mental Health

As I sit here writing this, it’s the third of August. Men’s Mental Health Month has come and gone, but the fact I started this article in June and haven’t gotten it written until now speaks to the point I’m trying to make with this piece. I was in a dark place and did not know how to get myself out. I was afraid to reach out for help in fear of being mocked or seen as overly sensitive. So, as I often do, I turned to the pen. It has always been my way to escape the norms of modern society. Society often discourages men from openly discussing their feelings for fear of being seen as too sensitive. I know I have had a problem with this over the years, particularly towards members of my family. I have anxiety and occasional depression, which are common side effects of bottling up emotions. Journaling gives people, not just men, a private and judgment-free way to express themselves, helping to break down the barriers that might otherwise exist.

For men who couldn’t imagine themselves going to a traditional therapist—like me for instance—the journal becomes the therapist. The blank page offers no judgment, no rebuttal. It only accepts your words and allows you to explore all those thoughts and feelings, to be vulnerable so you may not have been before. I have been asked on countless occasions by friends and people close to me why I don’t see a therapist. The truth of it is, I don’t feel I need someone in an office with a couch and a notepad to tell me what’s wrong with me or how to fix it. So I instead turn to journaling.  It may be a small step, but the significance of journaling and its role in mental health cannot be understated. I have seen the benefits of it. Since I started 

How to Get Started

If you’re new to journaling, I have a few tips for you to make it an easy and sustainable part of your daily routine:

• Start Small: Begin with five or ten minutes of journaling per day. I started with ten, but your results may vary. Before long, you’re exploring your feelings daily and it becomes less of something you feel you have to do and more something you want to do. Consistency matters more than the length of your writing.
• Be Honest: Remember that you’re writing for yourself and not for an audience. Your journal is your space to be open with yourself, share your genuine feelings, no matter what they are.
• Experiment: Try different writing formats. My favorite is stream of consciousness. There are videos and articles all over the internet on this type of writing in case you’re curious. You can also try other formats like writing prompts—again, the internet is full of them, but there are also books out there you can get. I’ll link one that I use here. Some people even use gratitude journals. Write down what you’re grateful for everyday and see if it sparks something. Whatever resonates with you, there are no wrong answers.
• Choose Your Tools: Whether it’s a leather-bound journal, simple notebook, or even an app, pick what feels right for you. Personally, I like to journal using my Kindle Scribe, but I started out with a fountain pen and dedicated journaling book I mentioned earlier in the article. I can also recommend an app called Honestly. You can write as much as you want and you have the option of AI feedback. If that’s not your thing, I’ve found that feature to be optional. Again, there are no wrong answers. Find what feels most comfortable to you and use it. The important thing is getting your feelings out.

There are no right or wrong answers. Your journaling process is yours alone. Nobody is going to see it and therefore cannot judge or critique you. Find your method, find your comfort zone, and stick to a routine. 

Conclusion: A Simple Yet Powerful Practice

Journaling is more than just writing, it’s a tool for self-discovery, creative and personal growth, and mental health maintenance. For writers, it’s a way to refine our craft. For anyone, it’s a step toward building emotional strength and self-awareness. 

So I urge you, grab a pen, find a quiet moment to yourself, and let your thoughts flow. You may be surprised by the clarity, creativity, and healing that await you on the page.

Have you ever tried journaling to improve mental health? What strategies did you implement that have worked well for you? Leave your thoughts in the comment section below, drop me an email, or send me a message via the contact form on my homepage. I’d love to have a conversation with you.