How To Start A Journal For Mental Health

The first thing you’ll need to acquire is a journal that works for you. There are lots of different journals for you to consider, so think about which option best suits your preferences. Here are a few things to consider when getting a journal:

• Journal type: Take a look at the different types of physical journals available and see what you like the look of. Or, consider going with a digital journal to make use of digital tools.
• Design: The design of the journal you choose is another important factor, so consider the right aesthetics and size of your preferred journal. Choosing a smaller one might make it easier to carry with you, but a larger one offers more space for long-form content.
• Purpose: The overall purpose of your journal will help you decide on which one is right for you. If it’s going to be used to document your mental health journey then a standard journal works well. If you’ll also use it for daily tasks and scheduling, then a multi-purpose journal with a calendar might suit you better. 

Finding the time to make use of your mental health journal can be challenging, especially if you have quite a busy lifestyle. So make sure you set aside a portion of your time for your writing. There are a few ways to tackle this, such as:

• Consistent schedules: For many people, sticking to a predetermined schedule for your writing works well. By scheduling a set time for your writing, you’ll quickly pick up the habit and make it a part of your daily routine.
• Flexible schedules: Alternatively, a more flexible scheduling approach can be useful. Writing entries when you feel the urge to can help capture impactful emotions more readily. It also works better for hectic lifestyles as you can jot down notes as and when you can.
• Short notes: The process of writing out a long-form thought can be disconcerting, so consider shorter notes instead if this is a problem for you. Even a few small sentences can encapsulate your feelings and make an impact in your life.

A mental health journal is an incredibly personal thing, so how you use it depends entirely on you. This extends into the formatting and overall structure of your journal - you can use it in a way that works best for you. There are a few different formats to try out, so consider testing the following to see if you like them:

• Lists: Listing out your emotions, things you’re proud of or challenges you’re experiencing is a simple and effective way to format your output in the journal. Even simple things like to-do lists can help guide your writing and help you feel accomplished.
• Drawings: If you’re more artistically-inclined, then drawings can be an excellent way to approach your journal. From sketches and doodles to more expressive art, drawings are the perfect outlet that blends liberating thought with creativity.
• Prompts: Another option is to use prompts to help guide your writing process. There are plenty of great journal prompts readily available for you to utilize.

One of the most important things to remember about your mental health journal is that it should act as a safe space for you. You aren’t using it to be overly critical of your emotions or behaviors, but as an outlet and a way of understanding yourself. So try to focus on the following principles when using your mental health journal:

• Allow unfiltered thoughts: Give yourself room to include unfiltered thoughts and vent on the page. This will stop you overthinking and provide you with a more honest representation of your mental state.
• Keep it private: If you want to ensure free expression through your writing, then keep your journal private. This will remove any fear of judgment and give you the freedom to truly write what you feel.
• No critiquing: When it comes to reading through your mental health journal, try not to critique yourself. Instead, focus on a compassion approach and take note of any growth or change you notice.

Your mental health journal is your own personal space, so don’t feel that you have to create entries in any particular way. As it’s ultimately an extension of yourself, include whatever you’d like to. You can write short or long-form entries, poems, sketches or anything else that comes through you organically. 

Try to drop any sense of judgment or critiquing when interacting with your journal. It should act as a safe place for you to vent frustrations or outline your emotional state. So be kind to yourself and approach your entries with compassion. If you’ve been dealing with a personal struggle, be kind to yourself about your journey. 

There isn’t a hard-and-fast rule about how to handle the contents of your mental health journal. So don’t be afraid to try out different things to see what works best for you. You might enjoy using a structured style where you consistently write entries in a formulaic way. Or, you might benefit from using prompts to help kick off an entry. Experimenting is key here, as everyone is different and what works for someone else might not work for you. 

The process of journaling can often feel daunting, particularly if you’re struggling with your mental health. To combat this, try to make the process as manageable as possible for yourself. Set a time limit if needed, something achievable like five minutes of writing. You should also aim for consistency over quantity when writing entries to create a more clear timeline of your life. 

To help you stay motivated with your journal entries, consider the purpose of your writing. Is it for emotional release, self-discovery or a way to track your own growth? Whatever your reasons are, you should focus on these to guide your writing. It’s also worth noting that you can change your purpose over time to better suit your needs. 

Your mental health journal can be an incredible tool to help strengthen your journey for self-improvement. Although the journal is often used as a platform for catharsis, it can do much more than that. So, let’s learn how you can use your mental health journal for self-improvement: 

Use your mental health journal as a healthy way to handle your thoughts and feelings. You can do this by giving yourself the freedom to express yourself without filtering your thoughts or holding back. By keeping your emotions raw on the page, you’ll be able to learn a lot about your emotional patterns and how you think. 

Another useful way to work towards self-improvement with your journal is by setting clear goals. You can include entries that focus on what you want to achieve, such as handling your emotions better or adopting a more positive mindset. By writing down your goals, you cement them and create a realistic target to aim for. 

Finally, try using your journal entries for reflection as a way for personal growth. Go back to past entries, read over them and compare how you felt then to how you feel now. It’s also an opportunity to reflect on past goals and achievements. Celebrate the victories and acknowledge the defeats in a compassionate way. By revisiting these older entries, you can adjust your intentions and goals to plan ahead. 

Making a habit of utilizing your mental health journal can be challenging at first, but with time you’ll be able to cement the habit. If you worry that you won’t be able to stick with consistent journaling, then try adopting the following tips:

• Start small: Don’t feel compelled to write pages of content every time you sit down to write in your journal. Even a few lines or bullet points can feel rewarding and provide you with a useful release.
• Keep a routine: One of the best ways to consistently journal is to schedule a set time for writing. From an early morning session to writing just before bed, find a time that works for you and stick to it.
• Find somewhere to write: Finding the right place to express yourself in your journal can help tremendously with consistency. Choose somewhere accessible, safe and quiet for you to focus on your entries.
• Use prompts: If you find yourself struggling to find something to write about, then prompts can be a useful addition to your arsenal.
• Make it enjoyable: Try your best to make the process as enjoyable as possible. Get comfortable before writing, choose a journal you like to use and keep the writing process stress-free.