Journaling for Emotional Wellbeing: How Writing Can Help You Process Emotions
When emotions feel tangled and overwhelming, it can be hard to make sense of what’s going on inside. You might find yourself stuck in your head, going over the same thoughts again and again. That’s where journaling can really help.
I often recommend journaling to my clients at Roles We Play Counselling because it’s a simple way to start understanding what you’re feeling. And no, you don’t have to be a writer, this isn’t about crafting perfect sentences or finding the right words. It’s about getting your thoughts out of your head and onto paper (or a screen) as once they’re out, you can see them more clearly.
Why Journaling Helps
We’re not always taught how to sit with our emotions, so many of us have grown up believing we should ‘just get on with it’ or ‘stop being so sensitive’. But pushing feelings down doesn’t make them go away, it just buries them for a while.
Journaling gives your emotions a place to go. It can help you:
Process tricky emotions like anger, sadness, guilt, or anxiety.
Understand yourself better, by spotting patterns in how you think and feel.
Gain clarity about situations or relationships that might feel confusing.
Reduce stress, because writing things down can ease the pressure in your mind.
How to Start Journaling for Emotional Wellbeing
You don’t need much to get going: a notebook, a pen, or even your phone notes app. Here are a few simple ways you can start:
1. Free Write
Set a timer for 5 or 10 minutes and write whatever comes to mind. Don’t edit and don’t worry if it makes sense, just write. This can be a helpful way to let out emotions you’ve been holding in.
2. Name the Emotion
If you’re feeling something but aren’t sure what it is, try starting with “I feel…” and finish the sentence. Keep going until something clicks, you can also use emotion lists or wheels if you get stuck.
3. Write a Letter (That You Don’t Send)
Sometimes we have things we wish we could say to someone but can’t. Writing a letter helps release those feelings in a safe way and you don’t have to send it, often, just writing it can help.
4. Gratitude Lists
Focusing on what’s going well doesn’t mean ignoring the hard stuff, but it can help shift your perspective. Try writing three things you’re grateful for at the end of each day, they don’t have to be big, sometimes a good cup of tea makes the list.
5. Check-In Prompts
If you’re not sure where to start, these prompts can help:
How am I feeling right now?
What do I need today?
What’s taking up most of my headspace?
What’s one kind thing I can do for myself today?
Using Journaling Alongside Therapy
Some of my clients at Roles We Play use journaling between therapy sessions as it helps them track what’s coming up emotionally and brings more focus into our work together. If you’re already in therapy, journaling can give you a clearer picture of what you’d like to explore in sessions.
And if you’re thinking about starting therapy, journaling can highlight the areas where you might want support, for example, you might notice recurring themes in your writing - like struggles with boundaries, self-criticism, or anxiety - that you’d like to work through with someone.
You Don’t Have to Journal Every Day
This isn’t homework. There’s no right way or wrong way to do it. Some people write every morning while others pick it up when something’s on their mind. Do what works for you.
What matters most is that you’re giving yourself time and space to listen to what’s going on inside.
If you’d like support in processing emotions, whether through journaling or talking things through, I offer online and in-person therapy in Beckenham. Get in touch today to see how therapy at Roles We Play Counselling can help.
Contact me here or explore more about how I work.
