Starting my first official job at a public relations and advertising agency right after college was an exciting experience. Each day felt like a new story, filled with wins and challenges. Even though my days were filled with lots of writing—press releases, media pitches, and talking points—I needed another form of writing to get through the day. I needed writing therapy, and I found it through journaling.
Writing in my journal became a safe space to share my thoughts and feelings after tough days. Looking back on my experiences helped me make sense of my job and provided clarity that I sometimes missed. Through journaling, I recorded my journey and better understood my changing life.
I didn’t realize it then, but journaling would become my best form of writing therapy.
Writing therapy is healthy
Embracing the therapeutic power of journaling has been a transformative experience, especially when it comes to processing grief and loss. Putting pen to paper has created a safe space for my emotions and facilitated a deeper understanding of my feelings.
Harvard Medical School highlights how writing about grief and loss can boost the immune system and improve mood and well-being. Each stroke of the pen acts as a release, allowing my heart to unburden itself and ultimately pave the way for healing and resilience.
One thing to note is writing therapy is not a substitute for professional treatment. When dealing with sudden death or violence, you may need to talk to a therapist.
Benefits of journaling for writing therapy
Journaling is a powerful form of writing therapy, enabling you to articulate your emotions on paper. Here are some tips to maximize the benefits of your journaling experience.
- Select a journal that transports easily and allows you to write in places outside your home.
- Designate your journal as a safe space where you are free to explore your feelings.
- Use reflective journaling to record events as they happen and to apply critical thinking and self-reflection.
- Through expressive journaling, reflect on changes affecting you or your workplace. Write about what you like and don’t like.
- Consider journaling to highlight your gratitude for the people and things you appreciate.
How to build a journaling writing practice
To fully enjoy journaling’s advantages, aim to write regularly. The consistency of your routine is more important than the length of each entry. Strive to incorporate writing into your daily habits, just like you would with bathing or enjoying a cup of coffee in the morning. Set aside a dedicated time each day, whether in the quiet hours of dawn or the peaceful moments before bed, to let your thoughts flow onto the page. I usually write in the mornings. However, I may write at lunchtime or before bed on busy days when I have early morning meetings.
Once you create your writing routine, set up a space where you feel comfortable and inspired to write. Perhaps you have a cozy chair by the window or a guest bedroom—wherever it is, make it your special place for reflection and creativity. Also, fill your writing space with items that bring you joy, such as a favorite notebook, a collection of inspiring books, or a plant that breathes life into the room. Consider lighting a candle or playing soft music to set the mood, allowing your mind to wander and your thoughts to flow freely.
Knowing how to start a “better every day” journal can be tricky. The blank pages are daunting, thinking of what to fill the lines with can be overwhelming, and leaves you crippled with anxiety, unsure how to start. 
Could you light a candle and wrap yourself in a blanket to read a book before bed? Or maybe you need to allow yourself a slower start to the morning instead of rushing around? 
Just like a diary, you can use a junk journal as an outlet to write about your feelings, experiences, or memories.
Updated August 2022 — In my previous blog posts, I focused on survival in, 
