How to start journalling

14th October 2022

Journaling can be described as the practice of taking time to write and reflect on thoughts, feelings and experiences, and the act of capturing and understanding our lives through expressive writing. 

Journaling usually involves 

Journaling can also focus on expressing thoughts and emotions that haven’t been shared with others, attempting to work through feelings of being overwhelmed, reviewing a problem and possible solutions, making important life decisions, writing about experiences to better understand them, or to getting to know yourself better.

Journaling is also a way to celebrate accomplishments and successes.

Research has shown an association between journaling and improved physical and mental health.

As we touched upon in the last article, here are some of the potential benefits of journaling:

  1. Journaling provides you with an outlet to express yourself when experiencing intense emotions such as stress, anxiety, and anger in a healthy way

  2. Journalling helps you manage symptoms like anxiety and improves your mood by helping you prioritize problems and concerns and tracking symptoms to recognize triggers

  3. Journalling allows you to find out what contributes to your stress and anxiety.

Journaling can also focus on expressing thoughts and emotions that haven’t been shared with others, attempting to work through feelings of being overwhelmed, reviewing a problem and possible solutions, making important life decisions, writing about experiences to better understand them, or getting to know yourself better. Journaling is also a way to celebrate accomplishments and successes/ Research has shown an association between journaling and improved physical and mental health.

Getting Started

Recommendations for developing a journaling schedule vary. Choose a frequency and length of time that works for you. Some people journal daily at the same time, while others journal when they have a specific topic or difficult situation they want to write about or work through. When you’re ready, start writing in your Rescript Wellness Journal

Because journal writing is for your own benefit, write about whatever you would like - any topic and format can be chosen. You don’t have to meet any expectations regarding spelling, grammar or how sentences flow. You can write paragraphs, or you can make bullet phrases/lists.

If you are feeling hesitant, start small and just begin writing. If you have difficulty choosing the topic, you might make a list of prompts to use. 

Prompts might include:

How you are feeling?

What you are thinking about?

The best part of your week?

What you are grateful for?

Research indicates that having a ritual is beneficial. Rituals provide cues which help create a mindset for writing. When beginning a new ritual or habit, it can be helpful to connect it to existing ones. For example, you might decide to write for 15 minutes with a morning cup of coffee or after dinner. You may want to experiment with different journaling strategies, environments, and times to journal, tuning in to how you feel afterwards. This will provide information about a preferred ritual.


To get started on your journey with journaling, check out the Rescript Wellness Journal.


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