Somebody on Threads asked me about my journaling practice, and I realized that while I wrote about my daily gratitude journal, I never really mentioned (in detail) that I also keep a regular journal. So, let's get to it!
My Early Attempts at Journaling
I’ve always loved journaling. I always wanted a really fancy journal - something with leather covers, looking like an old book, that kind of style. Like Mia had in The Princess Diaries! That would have been awesome. But when I was younger, I had the typical diaries for kids - a pink one with fairies, I think, and a big blue fluffy one. I wrote about my usual kid struggles and stories from my days. I usually kept at it for just a few days, maybe a couple of weeks at most; I couldn't maintain the habit. Interestingly, I chose to start writing again around the time my parents decided to split up, so I actually have a journal entry from the day they told us about the divorce. Wild coincidence.
During late high school and college, I don’t think I wrote anything at all. But when I got my first full-time job, I started a gratitude journal, which I still keep to this day thanks to an app on my phone (no fancy paper notebook). You can read more about that in my previous post: LINK.
With my job, however, I also began to struggle with stress, which eventually turned into chronic stress. The gratitude journal helped, but only to an extent. Although I’m very thankful that I’m still able to find five good things I’m grateful for every day - I’m actually proud of myself for that - the stress began to take a bigger toll on my life than I expected or wanted. It started affecting my mental and physical health, so I began therapy in September 2023.
Rediscovering Journaling During Stressful Times
My colleagues, of course, noticed something was wrong, especially when I almost stopped eating, often skipping lunches at the office. I explained that I wasn’t eating because of stress (I explain more about trying to gain back weight here: LINK). One colleague was particularly concerned (they all were, honestly - they’re so sweet) and suggested I try journaling. He said another colleague told him that he’s kept a little journal every day for about 20 years, and that it could help me too. I’d actually been thinking about starting again for a while, but I always need some kind of nudge to begin. Apparently, this was it (I still don’t understand how my brain works and what kind of nudges actually motivate me - it’s always something different). I started that day and, somehow, I’ve kept going.
I should point out that starting something and sticking with it is a huge step for me. I have trouble even initiating anything, and continuing with it is a great challenge too. Being a perfectionist, I feel like everything needs to be perfect; otherwise, I won’t even try. That’s not a good mindset or way to live, and I’m slowly (like a snail, sometimes crawling backwards) learning to do things in any way - even imperfectly.
How My Journaling Routine Looks Now
I keep my entries in the Notion app (an application for notes, simply put), and I have a template for every daily entry. Here’s what I note down (it’s actually a few things, so I can later analyze how I felt and how my body reacted):
- Day of menstrual cycle
- Phase of the cycle (calculated from the day)
- Mood (choosing from a list: happy, excited, neutral, tired, stressed, angry, sad)
- Physical health (if anything was wrong that day, also from a list: menstrual cramps, headache, headache with painkillers, stomachache, constipation, diarrhea, dizziness, inability to eat - tracking this because of stress; luckily, I don’t use it much anymore, but still sometimes)
- Stress level (1–5)
- Energy level (1–5)
- Productivity (1–10)
- Exercise (yes/no)
- Sex (yes/no)
- Number 2 đź’© (yes/no)
Morning Journaling: Setting the Tone for the Day
I start every morning by dumping my thoughts in there. Sometimes I forget, because some mornings are just chaos. This practice was suggested by my therapist so we could see how my mornings are, what I think about after waking up, and how I start my day. Let me tell you, it was not happy at first. It was practically pure stress. I usually write just a few points of immediate thoughts, but they used to look like this (a few examples):
- I am tired.
- I am stressed about this evening’s social event.
- I want to sleep more.
- I hope I won’t feel sick today (I feel sick when I’m under too much stress - and that was absolutely the case then).
- I don’t want to go anywhere.
- I hope I will feel better today.
There was a lot of tiredness, worry about being social and attending gatherings, and hoping I’d finally feel better. But as I kept writing and then reading it with my therapist, I actually started consciously changing my thoughts in the morning. Surprisingly, now most of my mornings are filled with neutral thoughts. Progress! Now, they look more like:
- I’m looking forward to writing another blog post in the evening.
- I don’t feel like going to work, but there will be a lot of interesting meetings.
- I’m looking forward to lunch today; it looked delicious when my husband was preparing it yesterday.
- I’m grateful that I can work from home today and have a job that allows it.
Plus, usually much more specific things about that day - what I’ll do, if I had trouble falling asleep the previous night, that I plan to read on public transportation, that I’m curious about a specific meeting and how it will go, and more. Just really random thoughts, but not that dark anymore. Of course, I still write that I’m tired and don’t want to work some days. I think that’s normal.
Evening Journaling: Reflecting and Letting Go
Every evening, I write down what happened that day - what I felt, if something made me laugh or sad or sparked any big emotion, what I thought, and anything else that comes to mind. Some entries are short, some are longer - usually when I need to process a specific situation.
It doesn’t really matter when I write it - I might write after work on my way home in public transportation, in bed before sleeping, on the couch while relaxing, sometimes even on the toilet (yes, I admit that). I generally try to write in the late afternoon or evening so I can reflect on the whole day, and maybe just add a thing or two before going to sleep. Sometimes, I just don’t have time - not often, but it happens, like when I’m at a social gathering and get home really late. I told myself it doesn’t have to be a perfect record - if I don’t write it in the evening, nobody will know. Nobody cares. So I just write it in the morning. And just that thought is so freeing. I have an entry for every day, but that doesn’t mean it was written every day. And that’s okay.
Stress Journaling: My Emergency Toolkit
The last type of journaling I do is what I call stress journaling. The main idea is to write when I need it - when I’m overwhelmed, usually by worry or big stress (I say “big” because I’m on some level of stress all the time - I’m working on that too). I don’t have a special journal for that; I just open the “Today” entry in my usual journal and write there. I’ve learned that I don’t need much structure for journaling (which surprised me, honestly, since I like structure almost everywhere else), so I just write, and in the evening I continue under that.
I start by writing everything I’m feeling and thinking - a bit of free writing. That helps me organize my thoughts. Then I ask myself: What am I afraid of? And I make a list. What’s the worst thing (or things) that could happen? I continue with the list. And last but not least: What can I do about these worries? If there’s a possibility to prepare, I try to do that. I also think about and write down what I’ll do if those things happen. And I remind myself that I can always leave the situation. There aren’t many situations you truly can’t leave, and that’s very reassuring and comforting. Not directly related to journaling, but I also tell my husband when I’m worried about a situation and that I might want to leave, so he knows - and he’s always supportive, which helps a lot.
Just writing down what could happen and how I’ll react makes me feel prepared. Even if it happens, I’ll survive. I also realize that there’s usually only a tiny possibility of it actually happening, and it’s kind of absurd to be so stressed about it (though I still am, rational thinking or not - but less so).
The Science Behind Journaling for Stress Relief
Journaling isn’t just a creative outlet or a nostalgic hobby - it’s a powerful, science-backed tool for managing stress and supporting mental health, especially for sensitive and introverted adults. Here’s how the research stacks up, and why putting pen to paper (or fingers to keyboard) can make such a difference.
How Journaling Reduces Stress: The Research
Numerous studies have shown that expressive writing - like journaling - can lower stress, anxiety, and even physical symptoms associated with chronic stress. When you write about your thoughts and feelings, your brain processes emotions more effectively, helping you gain perspective and reduce the intensity of negative feelings. This is especially helpful for people who tend to internalize stress or feel overwhelmed by emotions.
- Emotional Processing: Journaling helps you organize your thoughts and make sense of what you’re experiencing. This process, called emotional labeling, activates the brain’s prefrontal cortex, which is involved in regulating emotions. Over time, this can make stressful experiences feel more manageable.
- Physical Benefits: Research suggests that regular journaling can even boost immune function and reduce symptoms of chronic health conditions linked to stress, like headaches or digestive issues.
- Self-Awareness: For introverts and sensitive people, journaling creates a safe space for self-reflection. It allows you to notice patterns, triggers, and what truly helps you feel better - without judgment or outside pressure.
Why Journaling Works for Sensitive and Introverted Adults
If you’re someone who feels things deeply or gets easily overwhelmed by social situations, journaling can be a lifeline. It offers:
- A Private Outlet: You can express yourself fully without fear of being misunderstood.
- A Tool for Validation: Writing down your experiences affirms that your feelings are real and worthy of attention.
- A Way to Track Progress: Over time, you’ll see how far you’ve come and what strategies actually help you cope.
Practical Tips: Making Journaling Work for You
- Start Small: You don’t need to write a novel. Even a few sentences each day can make a difference.
- Use Prompts: If you’re stuck, try prompts like “What’s weighing on my mind right now?” or “What do I need most today?”
- Be Kind to Yourself: There’s no right or wrong way to journal. Let go of perfectionism and allow your journal to be a judgment-free zone.
- Review and Reflect: Every so often, look back at your entries. Notice patterns - are there certain situations or thoughts that come up often? What helps you feel better?
A Personal Note on Journaling and Stress
As I shared earlier, my own journaling practice began as a way to cope with overwhelming stress at work. At first, my entries were full of anxiety and exhaustion - but over time, I noticed a shift. By naming my worries and planning how I’d handle them, I felt more in control and less alone with my thoughts. Even on tough days, my journal gave me a sense of progress and self-compassion.
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