Benefits of Journalling: Why Journaling Isn’t Just Nostalgic - It’s Good For Your Brain And Supports Anxiety Relief

A mug of comfort, a page to pour out your thoughts: small moments that ease anxiety.

I’ve been writing for as long as I can remember: scribbling thoughts under the duvet as a teenager; filling notebooks with feelings, observations and half-imagined stories. Over the years, journaling became more than a habit; it became a lifeline, a way to make sense of life’s chaos.

And here’s the thing: science says I was onto something. Writing by hand isn’t just sentimental, it literally helps your brain. The hand-eye-brain connection engages areas involved in memory, language and emotional regulation. Unlike typing, the slower act of handwriting gives your mind time to process thoughts, often leading to insights and emotional release.

The Benefits of Journaling

Even just 5–10 minutes before bed can:

• Calm racing thoughts

• Reduce anxiety

• Improve sleep

Writing helps create psychological distance from worries, letting your mind release them instead of spinning in circles.

There are different ways to journal, each with unique benefits:

• Expressive Writing: dive into big feelings or events. Reduces stress, anxiety and depression.

• Gratitude Journaling: focus on what’s good or nourishing. Boosts optimism, empathy and feel-good brain chemicals like dopamine and serotonin.

• Reflective Journaling: pause and ask questions like “What did I learn today?” or “What challenged me?” Supports self-awareness and insight.

  
  

Why Storytelling Matters

At its core, all journalling is about narrative construction. By putting experiences into words, we:

• Understand ourselves better

• Learn from our experiences

• Build resilience

  
  

It’s about stepping into the role of narrator of your own life and choosing how your story is framed, rather than feeling like a victim.

How to Get Started

You don’t need a perfect notebook or hours of uninterrupted time. All you need is:

• A pen

• A few minutes

• Honesty

Over time, journaling becomes a small but powerful ritual—a moment to reflect, realign, and reconnect.

Try these simple prompts to get started:

• What’s one thing that went well today and why?

• What’s one worry I want to put down on paper and release?

• What’s a lesson I learned this week about myself or others?

• Name three things I’m grateful for right now.

• What small step can I take tomorrow to feel more in control or aligned with my goals?

• What would you like to make more time for?

Even five minutes a day can help you feel calmer, clearer and more connected to yourself.

‘We need to do a better job of putting ourselves higher on our own ‘to do’ list.’ Michelle Obama