How To Begin Journaling For Stress Relief

In the fast-paced world we live in, stress has become a major part of our lives. We all go through tough times in our lives that can cause stress and anxiety. While some people find it easy to deal with stress, others may struggle with it. One great way to deal with stress is by journaling. It’s a simple yet effective way to record your thoughts and feelings, which can help you better understand yourself and the world around you. Here are some tips on how to get started with journaling for stress relief.

1. Choose Your Journal

The first step in starting a journal is to choose the right one. There are a variety of journals available, with different sizes, styles, and designs. You can choose a simple notebook or a fancy, leather-bound journal. Depending on your preferences, you can choose a hardcover or a soft-cover journal. Look for a journal that feels comfortable in your hands and that you can carry around with you.

2. Decide What To Write

Once you have your journal, you need to decide what to write. There are no specific rules about what you can or cannot write in your journal. You can write about your feelings, things you are grateful for, your goals for the future, and anything else that comes to mind. You can also write about your daily activities or events that happen around you. However, if you are looking to journal for stress relief, it may be helpful to write about your concerns, worries, and anxieties.

3. Set A Regular Time To Write

Write at the same time every day. You can either choose to write first thing in the morning or before you go to bed at night. Setting aside a specific time every day to write can help you stay consistent with your journaling habit.

4. Find A Quiet Place To Write

Find a quiet place where you can write without any interruptions or distractions. This could be your bedroom, a park, or a quiet café. Make sure the place you choose feels comfortable and safe, and that you have privacy. You can also choose to play some soft, soothing music if it helps you focus better.

5. Start Writing

Now, it’s time to start writing. Write freely and honestly, without worrying about spelling, grammar, or punctuation. Just let your thoughts and feelings flow onto the paper. You can start with a simple sentence or a single word and then build from there. If you get stuck, try asking yourself some questions to get your thoughts flowing, such as:

  • What am I feeling right now?
  • What happened today that made me feel happy or sad?
  • What do I want to achieve in the future?
  • What do I want to change about my life?

6. Stay Consistent

To make journaling a habit, you need to stay consistent. Try to write every day, or at least on most days of the week. The more you write, the more you’ll get out of it. It will also help you stay committed to the habit of journaling and make it a part of your daily routine.

7. Re-read Your Entries

After you’ve been writing for a while, take some time to re-read your entries. This can help you reflect on your thoughts, feelings, and experiences. You may find patterns emerging that you can use to identify your stress triggers and develop strategies to cope with them. You may also find that your journaling helps you develop a more positive outlook on life and helps you appreciate the good things that are happening around you.


Journaling can be a powerful tool for stress relief. By writing down your thoughts and feelings, you can better understand your emotions and work through your problems. Don’t worry about being perfect or writing in a certain way. Just focus on expressing yourself and letting your inner thoughts and feelings come out. With consistent practice, you’ll be able to make journaling a habit and reap the many benefits that come with it.


FAQ#1: What is journaling?

Journaling is the practice of writing down your thoughts, emotions, and experiences in a notebook or journal. It is a reflective process that involves self-expression and self-discovery. Journaling can help you gain insights into your emotions, behaviors, and beliefs.

FAQ#2: How can journaling help relieve stress?

Journaling is an effective tool for managing stress because it allows you to express your emotions and process your thoughts. By writing down your feelings and experiences, you can gain clarity and perspective about your situation. Journaling can also help you identify patterns in your behavior and develop coping strategies.

FAQ#3: How can I get started with journaling?

To begin journaling, you need a notebook or journal and a pen or pencil. Find a quiet and comfortable place where you can write without distractions. Set aside a specific time each day for journaling, and commit to writing for a certain amount of time, such as 10-15 minutes. Start by writing about your day or your current emotions, and let your thoughts flow freely. Remember that there is no right or wrong way to journal, and your entries can be as long or as short as you like.


1. Grant, A. M., & O’Connor, S. A. (2015). The differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour research and therapy, 74, 76-84. (Grant & O’Connor, 2015)

2. Jiang, Y., Liehr, P., & Morrissey, S. (2019). Effects of guided imagery and journaling on sleep and mood disturbance in cancer patients: a randomized clinical trial. Journal of holist nursing, 37(1), 70-80. (Jiang, Liehr, & Morrissey, 2019)

3. Singh, N., & Sharma, R. (2018). Role of writing therapy in reducing anxiety and depression in patients with chronic obstructive pulmonary disease. Medical journal of Dr. D.Y. Patil University, 11(5), 399-403. (Singh & Sharma, 2018)