Sian Ferguson is a health content writer based in Cape Town, South Africa. With almost a decade of experience reporting on health and wellness, her goal is to create empathetic, science-based content that empowers readers to take care of their well-being.

You can read more of her work on Healthline and Psych Central. With the tedious demands of everyday life, managing stress can feel like just another impossible task on a never-ending to-do list. We all experience stress from time to time. But long-term stress can send your nervous system into overdrive.

While cortisol can be helpful in small amounts, chronically high levels of cortisol can wreak havoc on your mental and physical health [1]. This is exactly why stress management is important. Fortunately, there are a number of scientifically proven ways to reduce stress levels.

For example, journaling can be a simple, enjoyable way to relax and unwind. There are a number of science-backed benefits of journaling for mental health. Because journaling can reduce stress, it can have a positive impact on your overall mental well-being. Multiple studies have examined the effects of journaling for stress management.

For example, a study got participants to journal regularly for 12 weeks. After just one month, the participants reported experiencing less anxiety and greater resilience to stress [2]. A study gave a short expressive writing exercise to 96 hospital patients and their family members.

The exercise was led by healthcare practitioners in the hospital. The exercise reduced levels of stress and burnout in the patients, family members, and practitioners [3].

Two years later, a follow-up study found that the exercise had long-term benefits. After the initial exercise, many participants found it so helpful that they began using writing to cope with stress [4].

In fact, the deeper your subject matter, the more therapeutic the process. A study found that people who journal about deeper topics — including traumatic and distressing experiences — experience better physical and mental health benefits than those who write about surface-level topics [5].

Research has shown that journaling can help people cope with work-related stress, academic stress, and the stress of losing a loved one [6] [7] [8]. The above-mentioned study points to the theory that writing about trauma helps us confront it. Confronting it — instead of avoiding it — may seem scary, but ultimately it helps us understand and process the experience more.

This reduces our overall stress levels [5]. If this is true, journaling is the perfect tool to release that anxiety from the body and mind and onto a tangible surface. You can even rip up your journal pages and throw them away for an added feeling of release.

Whatever you do, just get it out! Schaufel M, Moss D, Donovan R, Li Y, Thoele DG. Better Together: Long-term Behaviors and Perspectives after a Practitioner-Family Writing Intervention in Clinical Practice.

Perm J. Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial.

JMIR Ment Health. Published Dec Baikie KA, Wilhelm K. Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment.

Evidence-based articles, expert-sourced lifestyle tips and stories from your community. Why Journaling Can Help Reduce Stress — and How to Get Started. Articles By Celia Shatzman. Published On: Aug 22, Last Updated On: Sep 7, Cynthea Corfah Photo courtesy of Corfah.

How She Learned To Listen To Her Body Laura Lozoya, from VillaRica, Georgia, shares her journey with atopic dermatitis and eosinophilic esophagitis. Name something you can do today that's a step in the right direction in terms of how you want to change or improve your life.

Journaling helps with stress by acting as an emotional release. Think about how you feel after talking through a problem or venting to a close friend: Journaling is a lot like that, except because you know no one will read your journal, you can express your thoughts and feelings in a more unfiltered way.

Journaling can also help you organize your thoughts, and bring the important things in life into stronger focus. A really good journaling session or series of journaling sessions can help you realize you need to leave a job that's burning you out, or need to have a conversation with someone who is bringing you down.

Please note, comments need to be approved before they are published. Start your Month Plan and get one month free with code FREEMONTH.

Select a journal that resonates with you. It could be a simple notebook, a beautifully designed journal, or even an electronic journaling app. The important thing is to choose a format that motivates and inspires you to write regularly. Make a commitment to write in your stress journal every day, even if it's just for a few minutes.

Set aside a specific time that works for you, whether it's in the morning, during lunch breaks, or before bed. Consistency is key to reaping the benefits of journaling. Find a quiet and comfortable space where you can focus and reflect.

It could be a cozy corner in your home, a tranquil park bench, or a local café. Experiment with different environments to discover what works best for you.

If you're unsure where to start, consider using writing prompts to jumpstart your journaling practice. Writing prompts can range from specific questions about your day to broader topics such as gratitude, self-reflection, or future goals.

They can help stimulate your thoughts and encourage deeper exploration of your emotions. Consistency is vital when it comes to journaling. Aim to write in your stress journal regularly, ideally every day. Make it a habit, just like brushing your teeth or exercising.

By making journaling a part of your routine, you create a dedicated space for reflection and self-care. Honesty is crucial when journaling for stress relief. Allow yourself to be vulnerable and authentic in your writing.

Don't censor your thoughts or emotions. Embrace the rawness of your experiences, as it is through honesty that true self-discovery and healing can occur. Take time to review your previous journal entries periodically.

Look for patterns, insights, and progress in your journey. Reflecting on your past experiences can provide valuable lessons and reinforce your growth. It also serves as a reminder of how far you've come in managing stress.

Sharing your goals and intentions can create accountability that helps you follow through. However, it can backfire if you choose to share it with the wrong people. For more ways to reduce chronic stress and increase your self-care, check out Best Self-Care Tips and Tools.

When you block off time to journal, you make it a natural part of your day, and you're more likely to do it. Way to prioritize your self-care! Did you know planning on paper is also a highly effective stress management technique and that our planners are also part journals?

Learn more with How to Use a Planner to Manage Stress. According to researchers and research papers reported by NPR, a great way to form a good habit like journaling is to create a habit trigger. A journaling habit trigger can be as simple as linking it with something pleasant you experience on a daily basis.

For example, if you take a break every afternoon to enjoy your favorite beverage, try journaling around that existing habit. You can also link it to a time of day like just before bedtime.

Explore a bit and find what works best for you. Before long, journaling will become an effortless, automatic practice. To ease into a sustainable journaling habit, start with just a sentence or two. Try this for a minute or so every day.

Once you get into a rhythm, you may find yourself writing a paragraph, a page, or more without even realizing it.

Until then, keep it short and sweet. For example, if you want to tap into the power of daily gratitude, try a gratitude notebook with prompts that make it easy to write and develop an attitude of gratitude.

Same goes with self-care, health and wellness, even goal setting. There are guided journals for all of that good stuff and more. Remember, a stress relief journal can be a powerful tool for managing chronic stress and promoting well-being. It offers a safe space for self-expression, helps identify stress triggers, enhances self-awareness, and facilitates the processing and release of emotions.

By starting your own stress journal and following these tips, you can harness the benefits of journaling and develop effective stress management strategies.

Make journaling a part of your daily routine and witness the positive impact it has on your life. Ready to begin your journaling journey? Start with a new journal or notebook that inspires you! You must be over 18, a resident of the U.

and meet additional eligibility criteria to qualify. Late fees may apply. Estimated payment amounts shown on product pages exclude taxes and shipping charges, which are added at checkout.

Click here for complete terms. Loans to California residents made or arranged pursuant to a California Finance Lenders Law license.

No impact on credit score and no late fees. Pay in 4 is currently not available to residents of MO or NVMissouri or Nevada. Offer availability depends on the merchant and also may not be available for certain recurring, subscription services.

When applying, a soft credit check may be needed, but will not affect your credit score. You must be 18 years old or older to apply. PayPal, Inc. GAGeorgia Installment Lender Licensee, NMLS RIRhode Island Small Loan Lender Licensee.

NMNew Mexico residents:. Find more disclosures related to Pay in 4. Journaling can help you:. Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them.

Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors. Keep in mind that journaling is just one aspect of a healthy lifestyle for better managing stress, anxiety, and mental health conditions.

To get the most benefits, be sure you also:. Try to write every day. Set aside a few minutes every day to write. This will help you to write in your journal regularly. Make it easy. Keep a pen and paper handy at all times. Then when you want to write down your thoughts, you can.

You can also keep a journal on your smartphone. Write or draw whatever feels right. Your journal doesn't need to follow any certain structure.

It's your own private place to discuss and create whatever you want to express your feelings. Let the words and ideas flow freely. Don't worry about spelling mistakes or what other people might think.

Use your journal as you see fit. You don't have to share your journal with anyone. If you do want to share some of your thoughts with trusted friends and loved ones, you could show them parts of your journal. You get to know yourself by revealing your most private fears, thoughts, and feelings.

Look at your writing time as personal relaxation time. It's a time when you can de-stress and wind down. Write in a place that's relaxing and soothing, maybe with a cup of tea.