Journaling for Stress Relief: Practical Techniques to Calm Your Mind

Published in

Obsidian Observer

5 min readSep 6, 2024

In today’s fast-paced society, stress has become a familiar companion for many individuals. For me personally, until I got stress better managed, it was causing some subtle but serious health issues.

While we may not always have control over the stressors in life, we can better equip ourselves with strategies to manage our reactions to stress.

One valuable and accessible tool is the practice of journaling.

Let’s explore how writing or typing thoughts can help calm our minds and alleviate stress.

Why Journaling Works for Stress Relief

Before delving into methods, it’s beneficial to understand why journaling proves to be such a tool for handling stress:

It serves as an emotional outlet, enabling you to express emotions you might otherwise keep bottled up.
Writing helps to organize your thoughts, making overwhelming situations feel more manageable.
The act of writing can be meditative, assisting in slowing down a racing mind.
Journaling creates a record of your experiences, enabling you to recognize patterns and pinpoint stress triggers over time.
It provides a space for introspection and problem-solving without fear of criticism or disruption.

Now, let’s explore some journaling techniques that can be employed to alleviate stress.

Stream of Consciousness Writing

This method entails writing for a duration without concerning yourself with grammar, spelling, or coherence. It serves as a tool to declutter your mind from thoughts.

How to do it:

Set a timer for 10 to 15 minutes.
Write without pausing until the timer expires.
Allow your thoughts to flow freely without filtering or self-censoring.
If you encounter writer’s block, write “I don’t know what to write” until new thoughts come.

Does it help? Sarah, a marketing professional, felt overwhelmed by project deadlines. To unwind before sleep, she experimented with stream-of-consciousness before bed. “At first, I just wrote about how stressed I felt,” she says. But as I kept writing, I found myself brainstorming solutions and prioritizing tasks. By the end, I felt much calmer and had a clearer plan for the next day.”

Gratitude Journaling

Shifting your focus towards gratitude can transform your perspective from tension to gratitude, aiding in alleviating anxiety and enhancing mood.

Here’s a simple daily practice to boost your mood and perspective:

Take a few minutes daily to jot down 3 to 5 things that bring you joy or gratitude.
Get specific. If you’re thankful for a friend, try detailing why, like how your friend Lisa reached out to check in on you.
Don’t overlook things that make life brighter, like enjoying coffee or soaking up the sunshine.

Let’s take a real-life example to see if this can help. Meet John, a high school teacher who turned to gratitude journaling during a time at work. “I was feeling drained and undervalued,” he recalls. “Committing to finding silver linings each day helped me see the moments I had been missing. A student’s breakthrough, a colleague’s kind word — these small victories began to outweigh the stress.”

Stress Diary

Sometimes, putting your worries on paper can offer clarity and ease their grip on you.

Here’s how you can do it. First, list out what’s bothering you. Besides each concern, consider:

How likely is this fear to come true?
What’s the worst-case scenario?
What steps could I take if things go south?
Is there anything I can do now to prevent or prepare for this?

Regarding this technique, consider the example of Jane, a new mother who found herself constantly worrying about her baby’s health. To ease her anxiety, she started jotting down her worries. “Putting my fears into words made them feel more manageable,” she shares. “I soon realized that many concerns were unfounded, and I could devise action plans for the difficult ones. It gave me a sense of empowerment.”

If you want to learn more about journaling, please see my Journaling Articles for more insights.

Writing a Letter You Never Send

This is one of those I find most interesting!

Writing a letter you do not intend to mail can help you navigate emotions or conflicts.

Steps to follow:

Select a recipient (could be an individual or even your future self).
Express your emotions, keeping in mind that this letter will remain unsent.
In case of conflict, attempt to empathize with the person’s viewpoint well.
Remember gratitude: look for the good and the positive.

Consider what Tom did when he struggled with resentment toward his supervisor. He decided to write a letter detailing all his frustrations. “Pouring out my thoughts on paper was therapeutic,” he reflects. “However, the real breakthrough occurred when I attempted to view things from my boss’s perspective; I gained some insight into the pressures she was under, which helped me feel less personally targeted and more empathetic.”

Problem-Solving Journal

At times, stress arises from being stuck with a problem. Using your journal to brainstorm solutions can be empowering.

How to go about it:

Clearly outline the issue you are dealing with.
Brainstorm solutions without any judgment.
Evaluate the pros and cons of each potential solution.
Select the most promising solution and devise an action plan.

Alex put this method into practice. Alex felt stressed due to his increasing credit card debt. He utilized his journal to brainstorm ways to boost his income and reduce expenses. “Having all the options laid out made me feel less confined,” he shares. I decided to start a dog-walking service on weekends and reduce dining out. It’s been six months. I have made progress in paying off my debt.”

Of course, we may not always arrive at a quick solution, but journaling is a proven technique for “brainstorming a solution” with yourself.

Establishing a Journaling Routine

To maximize the stress relief benefits of journaling, we aim to turn it into a practice. Here are some suggestions;

Start small; Even dedicating 5 to 10 minutes daily can be advantageous.
Set a time: Having a fixed journaling schedule, whether in the morning, during your lunch break, or before bedtime, can help ingrain the habit.
Make it enjoyable: Choose a journal and pen you enjoy using, or explore journaling apps if that suits you better.
Avoid putting pressure on yourself: There’s no “one way” to journal. Write what feels beneficial for you.
Experiment: Test out techniques to discover what resonates most with you.

Remember, journaling is a tool for enhancing your well-being.

Take time to cultivate this routine; feel free to adapt your methods as necessary. Over time, through practice, you might discover that keeping a journal can be a tool for handling stress and fostering mental well-being.