Guide

Journalling for mental health

Find out what journalling is, how writing or recording your thoughts can help you understand your feelings better, and explore different ways to journal – from free writing to prompts and mood‑tracking.

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What is journalling?

Journalling involves writing (or talking) about yourself and your life. You can write about anything that you want to, but it’s common to write about things that have happened in your life (either recently or in the past), your thoughts, and how you feel.

There are lots of different ways to journal – some people write in a notebook, while others use a journalling app or just the notes on their phone.

Writing or talking?

On this page we just talk about ‘writing’ to keep it simple – but some people find it easier (or more accessible) to use voice-to-text software or voice notes instead of writing or typing. If you use audio, this page is for you too.

The idea behind journalling is that writing things down helps you to express yourself – getting things out of your head and onto paper or a screen can help them feel much less overwhelming. Often, it also helps you to get a better perspective, or some more understanding about something that’s happened or the way you’re thinking and feeling.

Journalling doesn’t always mean writing every day (although some people find this helpful), and it doesn’t matter how ‘well’ you write. Journalling is for you, not anyone else – so you don’t need to worry about spelling, grammar, or the words you’re using.

How can journalling help your mental health?

Journalling can make a big difference to people’s wellbeing.

Expressing yourself

Writing things down can be a great way to express your feelings and it can help you feel less overwhelmed too. Whether you’re angry, sad, stressed, or worried, it’s rarely a good idea to try to push these feelings away – and journalling is a really healthy way to express them.

Over time, expressing your emotions can help you build the skills you need to identify, understand, and cope with the way you feel, so journalling can be a valuable step towards feeling better.

Getting perspective

Journalling often lets you see your thoughts and feeling from another perspective – and as a result, it can be easier to reflect.

With a bit of space, you might be able to notice links between the things that happen in your life, what happens in your head, and what you then do.

When you have this information, it’s more likely that you’ll be able to make changes that help you to feel better in the long run.

Problem solving

Journalling can also be a practical way to approach problem-solving – for example, if you write about the potential solutions and their strengths and drawbacks, or if it helps you understand all of the things that are affecting the problem in the first place.

If you’re struggling with your mental health

Of course, if you’re struggling with a mental health condition, journalling does not replace support like talking therapies – and if you’re in crisis, it’s important that you get urgent support as soon as possible.

While it is never a replacement, journalling can often help people get the most out of talking therapy or counselling.

For example, it might help them to think more about something they were talking about in a session, or help them better understand things they want to try to explain to their therapist in future.

How to start journalling

When it comes to journalling, everyone has to start somewhere. If you’ve never journalled before (or never found an approach that works for you), here are four things to consider before you get stuck in:

1

Explore your options

It’s up to you whether you want to use pen and paper, an app, a computer document, or the notes in your phone. You might want to think about how easily you’d be able to access the different options, how private they are, and whether you’d be able to journal without distraction.

2

Remind yourself it doesn’t have to be perfect

Sometimes people find it hard to start something new if they put pressure on themselves to get it right. With journalling, it isn’t about creating something ‘good’ – it’s about the process being helpful.

3

Start small

You don’t have to write multiple pages every time. You might be surprised at how helpful it can be to write just a few sentences about how you’re feeling.

4

Consistent doesn’t have to mean everyday

Some people find it helpful to try to write a little bit every day – but others might prefer writing less often. It’s a good idea to try to write fairly regularly, to help journalling become a habit – but if you’re busy or distracted for a bit, that’s OK too. It’s never too late to start journalling again.

Different types of journalling

There are different approaches to journalling, and all of them can work on paper or through an app or document.

You can mix-and-match from these approaches depending on what you find helpful, and what you need at any given time. It’s possible to try to gratitude journal most days, for example, but free write when you feel you need to – or to free write most of the time, but to use a journal prompt if you feel stuck or overwhelmed!

Free writing

Some people write freely – they just start writing and jot down whatever comes to mind.

Free writing might be a great option for you if:

  • You know what you want to write about
  • You’re looking to express yourself and get your thoughts and feelings down quickly
  • You find structure too restrictive – or it feels like you’re being told what to do

You might find free writing less helpful if:

  • You’re not sure where to start or find an empty page (or screen) intimidating
  • You find it a bit awkward to write this stuff down, but think it would it easier with a bit more structure
  • You end up feeling overwhelmed by all of your thoughts and feelings when you try to write like this
  • Writing freely just means you end up in a spiral feeling even more sad, angry, or disappointed – and not finding any additional understanding or perspective

Gratitude journalling

Gratitude journalling is a pretty simple concept – it’s about listing a few things you’re grateful for each day. We know that deliberate gratitude is good for our wellbeing when it means we take the time to stop, recognise the good, and appreciate whoever (or whatever) has led it to happen.

Gratitude journalling might be a great option for you if:

  • It feels like a more manageable commitment – just a few bullet points each day
  • You don’t often notice the small, good things and you want to do so more
  • You want to create a collection of good memories, even if they’re small moments
  • You’re open to seeing if it helps your general mood

You might find gratitude journalling less helpful if:

  • You want to explore your thoughts and feelings more widely, rather than just focusing on gratitude
  • You want to write about something specific, like something that’s happened to you

Mood tracking

Some people approach journalling by tracking their mood (and sometimes other things, like how well they slept or whether they’ve been outside each day). Even though they’re not writing loads of words, they might still be able to identify patterns or triggers for their feelings.

Mood tracking might be a great option for you if:

  • You find this kind of tracking helpful – and you want to know if the things you do are linked to how you feel
  • You’re often not sure how you feel and you want to practise trying to identify emotions or rating your mood
  • You think this will be more accessible than writing things out in words

You might find mood tracking less helpful if:

  • You find tracking things boring and you’re not motivated to keep going
  • Tracking things makes you feel self-critical, or you end up judging yourself
  • You want to explore your thoughts and feelings more widely, rather than just noting things down
  • You want to write about something specific, like something that’s happened to you

Journal prompts and templates

There are lots of journal prompts and templates available to guide you. Some are just one question (or a title), while others are more structured with a series of questions or instructions. Sometimes these prompts can be linked to a specific type of therapy approach (for example, cognitive behavioural therapy).

Prompts and templates might be a great option for you if:

  • You want to explore your thoughts and feelings, but a blank page or screen feels overwhelming or scary
  • You don’t know where to start, and you think a prompt would help you give journalling a go
  • You know what you want to write about, but you’d find it helpful to have some structure or support to help you to express yourself
  • You find you need some structure to help you find perspective, or to stop you spiralling and feeling stuck in challenging thoughts or feelings

You might find prompts and templates less helpful if:

  • You just want to write – and don’t want to spend time looking at prompts or choosing one first
  • You find structure too restrictive – or it feels like you’re being told what to do

Journalling templates and prompts you can try

There are lots of different prompts and templates you can use if you think it would be helpful to get started. 

Explore your thoughts and feelings about a challenging situation

Sometimes you might want to journal if you’re struggling with something that’s happened now or in the past.

There are two templates that can help you journal about the challenging situation. Both are about your feelings, how you’re thinking about the situation, and what you’re planning to do.

Thought records

A thought record involves answering seven questions. It helps you identify your thoughts and feelings – and to consider whether your thoughts and the things you do are supported by evidence or not. It also asks if there could be a more helpful way to think about the situation instead.

Theory A and theory B

Another way of journalling about a challenging situation or problem is answer questions about two ways of understanding a situation – theory A and theory B.

Theory A is how you think about the situation at the moment, and theory B is an alternative way of thinking about it.

Answering similar questions about each theory helps you to compare the evidence for each theory and think about what you’ll do next.

Write a letter to yourself from a more compassionate perspective

The idea of writing a letter to yourself might feel a bit strange at first, but some people find it a really helpful way to express themselves and see their situation from another, kinder point of view.

Writing a letter from a compassionate point of view means trying to be caring – to understand your situation, care about yourself, and think about what you can do to move forwards.

Some people find it helpful to try to write to themselves like they’d write to a friend – others imagine the most compassionate version of themselves is writing the letter. What’s important is that you try your best to be calm, understanding, and kind to yourself.

It’s up to you how you approach writing a letter like this – you can refer to yourself as ‘I’ or as ‘you’ – whatever feels most comfortable.

Try a daily check in template

Some people find it helpful to start with the same few questions every day. Sometimes they might continue journalling if something’s on their mind – but even if they don’t, answering a few simple questions can make a big difference.

Journalling apps you can try

Lots of apps have features that allow you to journal or track your mood, including: 

App
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MindShift CBT

The MindShift CBT app helps people tackle their anxiety using tools based on cognitive behavioural therapy (CBT).

Totally free
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Manatee

The Manatee app helps young people connect with their parents and carers, with content and support for both.

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Find more wellbeing apps

Explore trusted apps that can help you feel calmer, manage symptoms, and find support when things feel overwhelming.

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Dates

First published on: 14 January 2026
Last updated on: 20 March 2026
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Approved by the NHS
The information on this page has been reviewed and approved by an NHS clinician to make sure it is accurate.

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