If you’ve been researching self-care practices, you may have come across journaling as a suggested coping skill—but you might not feel confident in how to begin using journaling in your life.
A common question we hear in our practice is:
“Wait—you want me to journal about that? I wouldn’t even know where to start.”
That’s completely understandable. Journaling can feel intimidating at first, especially if you're unsure of what to write or how it’s supposed to help. This post is designed to demystify journaling by explaining what it is, how to start your own journaling practice, and the many mental, emotional, and even physical benefits it can offer.
What Is Journaling?
Journaling, at its core, is the regular practice of writing down your thoughts, feelings, experiences, and observations. It’s not about being a “good writer” or having perfectly crafted sentences—it's about creating space for reflection and self-awareness. At The Carlile Therapy Group, we often guide clients toward tools that promote emotional insight, regulation, and intentional living—and journaling can be a powerful way to support all three.
The great thing about journaling is that it’s incredibly flexible. It can be tailored to your unique goals, whether you're looking to process emotions, build new habits, or just create a calm moment in your day.
Ways to Use Your Journal
Here are a few ways you might use journaling as part of your self-care or therapy journey:
Unloading thoughts: A brain dump at the end of the day can help release racing thoughts and calm your mind.
Creating a dialogue with yourself: Explore internal conflicts or questions by writing both sides of the conversation.
Tracking your internal experience: Monitor mood, anxiety levels, or recurring patterns over time.
Gratitude journaling: Regularly note the things you're thankful for to help shift focus from stress to appreciation.
Goal setting: Break down your big goals into actionable steps and reflect on your progress.
Monthly reviews: Look back on the past month to assess what’s working and what needs adjusting.
Sleep or dream logs: Track sleep quality or recurring dreams that may give insight into your subconscious.
Affirmations: Reinforce positive self-beliefs or intentions through repetition.
Letter-writing: Write to your future self, a younger version of you, or even to someone you're not ready to speak to in real life.
The Many Benefits of Journaling
Journaling offers a wide range of mental and physical health benefits. At The Carlile Therapy Group, we often integrate journaling into our collaborative and evidence-based therapy approach because it helps clients build self-awareness, insight, and emotional resilience between sessions.
Some of the key benefits include:
Processing and reflecting on emotions
Reducing stress and anxiety
Improving emotional regulation
Enhancing mindfulness
Promoting gratitude and a positive mindset
Boosting creativity and problem-solving
Reinforcing therapy concepts outside of sessions
Improving memory and cognitive clarity
Supporting better sleep
Tracking personal growth and progress toward goals
As a complement to therapy, journaling can deepen your understanding of yourself and provide clarity in the moments between sessions.
Tips for Starting a Journaling Practice
If you're new to journaling, start simple and give yourself permission to experiment. There’s no “right” way to do it. Here are some tips:
Set aside 5–10 minutes a day—consistency matters more than length.
Try different formats: You might prefer handwritten journals, typing in a digital app, or even voice notes transcribed into text.
Start with prompts: Questions like “What am I feeling right now?” or “What did I need today that I didn’t get?” can help you get started.
Don’t worry about grammar or structure—this is for you, not anyone else.
Be honest—use this as a judgment-free space to express what’s real for you.
Want Help Getting Started?
If journaling feels like something you'd like to explore further—but you’re not sure how to use it in a way that supports your mental health—we’re here to help.
At The Carlile Therapy Group, we’re committed to providing personalized care that meets you where you are. Our therapists can help you integrate journaling into your therapeutic work in a way that’s meaningful, sustainable, and aligned with your personal goals.
Learn More
Interested in learning how journaling (and other self-care practices) can support your emotional health? Contact us today to schedule a consultation with one of our compassionate, experienced therapists. We’d love to help you create a journaling practice that supports your growth, healing, and everyday wellbeing.