How Journaling Can Improve Men’s Mental Health

Date: Monday 05 Aug 2024

Journaling is one such powerful practice that can aid mental health. It’s simple, inexpensive, and can be tailored to fit individual needs and goals. How does journaling improve mental health? What can you do to start?

Journaling helps by providing a safe space to express thoughts and emotions. This act of writing creates a sense of relief and clarity. Reflecting on entries can offer insights into patterns and triggers. Starting is as easy as picking up a pen and setting aside a few minutes each day. Choose a quiet spot, and let the thoughts flow without judgment.

How Journaling can help you in your mental wellbeing journey

1. Improve Self-Reflection and Insight
Writing enhances self-awareness. Regularly jotting down experiences and emotions helps men gain insight into their thoughts, feelings, and behaviours. This introspection helps identify emotional triggers and patterns, making meaningful changes easier. Self-awareness is key to building healthier coping mechanisms and habits.
- Schedule regular journaling times.
- Reflect on daily events and emotions.
- Set and review personal goals.

2. Reduce Stress Levels
Journaling helps manage stress effectively. Writing down worries provides a safe outlet, reducing their impact on mental state. It offers a space to store stressors, allowing for productivity and mindfulness in life. Research shows that regular journaling links to fewer stress-related doctor visits and lower blood pressure.
- Write about your stressors.
- Reframe negative thoughts.
- Create a “holding space” for worries.

3. Alleviate Anxiety and Depression
Journaling can ease symptoms of anxiety and depression. Documenting distressing experiences helps you cope with and understand these emotions better. Research indicates that regular journaling alleviates symptoms, providing a coping mechanism through self-expression.
- Record your moods and symptoms.
- Reflect on positive experiences.
- Write about progress and setbacks.

4. Foster Healthy Habits
Journaling encourages accountability. Noting your goals and tracking progress creates a sense of accountability. This fosters the development of healthier habits, whether it is drinking more water, exercising, or practising gratitude.
- Set clear, achievable goals.
- Track daily habits.
- Celebrate small victories.

5. Enhance Emotional Processing
Writing aids emotional regulation. Managing difficult emotions like anger or sadness is easier when written down. It helps improve emotional resilience and regulation.
- Write about challenging emotions.
- Reflect on emotional triggers.
- Develop coping strategies.

How to Start Journaling?
Choose your medium. A notebook with a quality pen, an app, or a simple Word document can work. Don't stress over grammar or structure—just write. Schedule consistent time for your journaling practice. Aim for 10-20 minutes daily, paired with a comfortable and enjoyable activity. Experiment with different times of day to see what fits best for you.

What to Journal About?
Write about anything and everything. Here are some ideas:
- Things you’re worried about.
- The day’s events and your feelings.
- A memory that upsets you.
- Something you’re grateful for.
- A problem you can’t solve.
- Your goals for the future.

Start writing and notice the difference it makes.

Remember, Brothers in Arms supports Scottish men in their mental health journeys. For anonymous and free digital therapy, explore the Blethr Platform. Have you tried journaling as part of your mental health routine? It would be useful to talk with Blethr about what you have written.

Read more at How to Journal for Mental Health from Psychology Today here

The mission of Brothers in Arms is transformative. We leverage technology and prevention to improve mental health and reduce suicide rates among men under 45.