The benefits of journalling for stress and anxiety relief

Life can feel overwhelming sometimes. Whether it’s juggling work, health challenges or job hunting, stress and anxiety can creep in and start taking control. Journalling is a simple and effective way to manage those feelings, giving you a safe space to express your thoughts and emotions.

If you’ve never journaled before, don’t worry – it doesn’t have to be complicated. This blog will walk you through what journalling is, explain why it works, and show you how to get started for your mental wellness.

What is journalling?

Journalling is the act of writing down your thoughts, feelings and experiences. Think of it as having a judgement-free conversation with yourself. You can use a physical notebook, an app, or even your computer – whatever feels right for you.

Unlike a diary for tracking daily events, journalling is deeply personal and reflective. It gives you the freedom to explore your emotions, reflect on situations, and ultimately, gain clarity about things that are causing stress or anxiety.

Types of journalling

Not sure what to write about? There are many ways you can journal, so find a style that suits your needs. Here are a few approaches to consider:

Gratitude journalling

At the end (or start) of each day, write down three things you’re grateful for. This easy practice helps you focus on the positives and stop dwelling on what’s bringing you down.

Stream of consciousness journalling

This style is all about writing freely without overthinking. Pour your thoughts onto the page as they come, without worrying about grammar, spelling, or structure.

Prompts-based journalling

If you struggle to get started, using journal prompts can help. For example:

• “What’s one thing I’m holding onto that I’d like to release?”
• “What does my ideal day look like?”

Mood tracking

If you’d like to better understand patterns in your emotions, use your journal to record how you feel each day. Over time, you may notice triggers that influence your mental health.

Goal setting

Use your journal to write and reflect on goals – big or small. Breaking your ambitions into clear steps can make them feel more achievable.

Why does journalling reduce stress and anxiety?

Journalling works by helping you process your thoughts and emotions in a healthy way. It’s recognised by mental health professionals as a tool for managing stress and anxiety. Here’s why it’s so effective:

• A safe way to release emotions: Bottling up emotions tends to build tension and makes stress worse. Journalling gives you a healthy, private outlet to express how you feel—whether you’re angry, frustrated or overwhelmed.
• Gaining perspective: By writing down your worries, you can often see things more clearly. Problems that felt enormous may actually seem more manageable once they’re broken into words on a page.
• Breaking the worry cycle: Anxiety often stems from overthinking. Journalling interrupts this cycle by moving those thoughts out of your head and onto paper, freeing your mind to focus on other things.
• Encouraging mindfulness: Writing in your journal forces you to pause and reflect, bringing your focus to the present moment. This can be a powerful way to reduce stress and create a sense of calm.
• Tracking progress: Seeing how far you’ve come can be incredibly uplifting. For example, if you’re dealing with anxiety while searching for work, looking back on your journal entries might help you notice positive changes and progress.

The science behind journalling

Studies have shown the link between journalling and mental health benefits. Research published in the journal Advances in Psychiatric Treatment found that journalling helped reduce symptoms of anxiety and stress, while also improving emotional resilience.

Another study, conducted at the University of Texas, showed that writing about stressful experiences for just 20 minutes a day could reduce both physical and emotional distress.

By consistently journalling, you not only manage immediate stress but also build tools to cope more effectively with challenges in the future.

How to start journalling for stress relief

Starting a journal might feel a little intimidating, but it doesn’t need to be perfect (or even make complete sense). Follow these easy steps to get started:

1. Find your tools

Choose a journal and pen you enjoy using, or try a journalling app if you prefer digital. Pick something simple so you don’t feel pressured to create something fancy.

2. Set aside time

Decide on a regular time to journal—a quiet morning, your lunch break, or a calming moment before bed. Just 10–15 minutes per session can make an impact.

3. Start with a question

If you feel stuck, use a question to guide your writing. For example, “What’s on my mind right now?” or “What made me smile today?”

4. Write freely

This is your private space—there’s no right or wrong way to journal. Focus on expressing yourself without judgement.

5. Read and reflect

Take time to re-read your entries. What patterns or insights do you notice? Reflecting on your writing helps you make meaningful connections between thoughts.

How journalling can support you to find work

Living with anxiety or stress while looking for work is tough, but a journal can become your motivator. Use your journal to:

• Track daily accomplishments, no matter how small.
• Reflect on any setbacks and brainstorm solutions.
• Visualise what your ideal role looks like and what steps you’ll take to get there.

At CoAct, we understand the challenges of living with anxiety and finding meaningful work. Through our Disability Employment Services (DES), we’ll help you set achievable goals, build your confidence, and secure employment you’ll enjoy. Contact our team today.