Dear self: How journaling can transform your mental health

MANILA, Philippines – Do you ever feel the weight of something unspoken pressing down on you but find yourself unable to express it to someone else? Or are there moments when words fail you altogether, leaving only a tangled mess of thoughts that seem impossible to set free? You are not alone.

Well, have you ever tried putting pen to paper just to clear your mind? For years, people have turned to journaling as a way to make sense of their world, anchor their thoughts, and find comfort in the simple act of writing.

Whether we keep a leather-bound diary or jot down our musings on a digital notepad, the process is a timeless ritual that taps into something innately human: the need to understand ourselves.

For some, the value of a good notebook isn’t immediately clear. Often arriving as gifts, notebooks can sit untouched on shelves, gathering dust and waiting to be discovered. But as the demands of daily life intensify and information overload becomes a constant presence, many come to realize the importance of capturing and processing their thoughts. 

It’s often at this point that the practice of journaling begins to call, offering a simple, quiet space to pause, breathe, and let thoughts find their place on a once-overlooked notebook.

Why journal?

Think of journaling as a way to declutter your mind. It’s an act that allows you to untangle complex emotions and articulate thoughts swirling around your head. But it’s not just about documenting the problematic times; journaling can also capture the everyday joys and triumphs that often go unnoticed.

For clinical psychologist and UST professor from the College of Science Marc Eric Reyes, journaling is part of what he calls a “mental hygiene regimen” — a set of practices to maintain good mental health. He often includes journaling as one of his top recommendations in seminars, webinars, and counseling sessions.

Reyes emphasizes that journaling, unlike blogging or social media sharing, is a personal and private act. Journaling should remain a secluded space — a personal conversation with oneself, away from the eyes of others.

One of the primary benefits is the ability to document experiences and emotions, which is helpful, especially when you have sessions with a therapist. 

“Nagkakaroon ng concreteness. Pwede mong mabalikan. Naramdaman ko pala ‘to kahapon, bakit ko siya naramdaman? Ano yung nag-transpire nung araw na ‘yun kaya ko ‘yan naramdaman ([Your thoughts] become more concrete. You can look back at them. I felt this yesterday, why did I feel it? What happened that day that made me feel this way?),” Reyes told Rappler.

Often, clients find it challenging to remember what they felt or thought since their last session. Having a written record provides a concrete way to revisit these thoughts.

Reyes highlighted that “when you write it down, it becomes real,” transforming fleeting, vague feelings into something tangible that can be revisited and understood.

He explained that the primary purpose of journaling is to create a private space where thoughts and emotions can be processed without the pressure of an external audience. “Journaling is different from blogging,” Reyes cautioned, particularly for Gen Z, who may be accustomed to sharing openly on social media. 

Journaling doesn’t necessarily have to be an elaborate process filled with intricate calligraphy, washi tape, or stickers. While it is easy to get caught up in the idea that your journal should be aesthetically pleasing, the truth is, the value lies in the act of self-expression.

For those open to trying it, journaling can be a decisive step towards greater self-awareness and emotional resilience. Don’t overthink it. Just start with a sentence, a word, or a doodle. The most important thing is getting your thoughts on paper, focusing on your inner reflections.

And if you feel inspired later on, you can always add personal touches, such as stickers, little mementos like ticket stubs and receipts, or anything that speaks to you — but remember, that’s entirely optional since the essence of journaling is in the words, not the decoration.

“You’re able to release it on paper. It’s also a conversation with yourself. So, journaling becomes a communicative process. It’s like conversing with your inner thoughts,” the clinical psychologist said.

How to get started

More often than not, most people tend to be scared of starting their journaling routine. 

For those new to journaling or looking to re-establish a practice, it’s important to remember that there are no strict rules to follow. Journaling doesn’t have to be a polished composition or an essay; it can be as simple as a list of words or a collection of random thoughts. 

Many people feel intimidated by the idea of needing perfect grammar or structure, but embracing a relaxed approach can make all the difference. After all, journaling is about expressing yourself freely, without judgment. 

Allow your thoughts to flow naturally and explore your feelings, whether you’re celebrating small victories or processing challenges.

For some, starting with simple questions or prompts can ease the process. Asking oneself questions like, “How did I feel today?” or “What’s something that happened that affected me?” or even “What is something I am most grateful for?” can create a gentle entry point. 

Another technique, as Reyes pointed out, is “talking to yourself in the third person.” For example, a journal entry might begin with “Dear [Your Name],” followed by reflections as if speaking to a friend. This approach can create a comforting dialogue, especially for people who struggle with self-acceptance or self-care.

To begin a journaling practice, one might start small, allowing only five to 10 minutes to jot down whatever comes to mind. The goal here isn’t to pour out every hidden corner of oneself at once — we know there’s plenty there — but to ease into the process gently, to let the writing become a companion rather than a task. Starting this way, the page feels less daunting, more like a quiet meditation than an overwhelming demand. 

Journaling also offers endless possibilities, but one of the most meaningful is writing a letter to your future self. Taking a quiet moment to envision the months ahead can be a reflective practice for anyone. By noting down their hopes, intentions, and goals, a person can create a blueprint for the life they aspire to build. This approach can feel like a conversation with their future self — a way to chart aspirations they can revisit at the year’s end.

But if words don’t come easily, Reyes mentioned that even drawing can be a form of journaling. “It doesn’t need to be just words,” he explained, noting that images, doodles, or even colors can convey emotions more accurately than language for some people. 

Journaling, however, may not be everyone’s cup of tea. “Kaya palagi kong tanong (That’s why I always ask): do you love to write? Kasi may taong tamad magsulat (Because some people are lazy as writing). So it’s not actually for everybody,” Reyes said.

The cathartic release of the pen

Beyond mere record-keeping, Reyes highlighted journaling as a means to purge the mind of overwhelming thoughts, especially those that are difficult to discuss.

“One benefit of journaling is that it becomes like purging na ilalabas mo yung saloobin mo (that brings out your inner thoughts). So nakakagaan for some ‘yung (So it’s a relief for some) process of writing it. So it becomes very cathartic,” Reyes noted.

Research has shown that journaling can enhance memory and uplift mood. Consistent diary writing has also been linked to improved mental well-being, indicating that writing can convert emotional challenges into more precise understanding. This shows that writing is a powerful mechanism for personal insight and emotional management.

A journal also doesn’t have to record daily or reflect every emotion. Even those who write only in moments of sadness or difficulty still benefit from the exercise.

“Whatever your purpose for your journaling serves your purpose. So even if you journal only when you’re sad, it still serves a purpose,” Reyes said.

Journaling can serve as a safe outlet for people who may feel unable to confide in others. 

According to Reyes, this is particularly helpful for individuals who feel uncomfortable sharing with others. Journaling can benefit individuals who may not be very talkative or expressive. 

These people often find themselves at a loss for words in conversations, feeling shy or hesitant to share their thoughts and feelings openly. For them, the blank pages of a journal offer a safe space to explore their emotions without the pressure of an audience.

In this intimate space, they can delve into their problems, and as Reyes noted, “Sometimes in the process of writing it, journaling the problem that you’re facing, an answer could simply pop up a solution to the problem, or you could write different options.”

A journey through memory and progress

Journaling can also be a tool for self-reflection and tracking personal progress. 

Reyes further described it as “a way of keeping track” of thoughts and feelings, which can be valuable for clients in therapy. By revisiting what was written over time, people can observe patterns in their emotions or behaviors, making it easier to work on specific issues.

“Writing it puts it out there. And it becomes real; it becomes evidence that you could go back to,” Reyes explained.

“Kapag sinulat mo na, kahit paano, it’s like a way of facing it. Sometimes when we speak, nakakalimutan natin or hindi natin nasasabi lahat. Pero pag sinulat mo, nandiyan lang siya (When you write it down, in a way, it’s like facing it. Sometimes when we speak, we forget or don’t say everything. But when you write it, it’s right there),” he added.

It serves as a valuable tool for memory recall. As Reyes pointed out, our memories can often be faulty, leading us to forget important details. However, keeping a journal allows individuals to easily track their daily experiences and revisit critical moments, allowing for a more coherent understanding of their journey.

Many find themselves flipping through old journal entries, revisiting familiar memories with a sense of nostalgia. Each page brings back the thoughts of a past version, with joys and struggles that still feel vivid. It’s almost like reconnecting with an old friend who knows every story, though they haven’t yet heard the new chapters.

By looking back on these entries, people can trace their emotional journey over time, seeing patterns and progress that might otherwise go unnoticed.

So, if you ever find yourself brimming with emotion, perhaps reach for a pen and a notebook. Let journaling be a quiet friend, an invitation to see if it, too, might guide you somewhere new. – Rappler.com

Zulaikha Palma is a Rappler intern studying AB Journalism at the University of Santo Tomas.