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How to Journal for Therapy

Journal therapy is a powerful technique for healing your inner landscape, as well as a free, private, and extremely accessible method for improving physical and mental well-being.


  • Step 1: Select tools and space Select writing tools you're comfortable using, whether it's a pen and notebook or a computer, and find a quiet space to write.
  • Step 2: Commit to journaling Commit to journaling for 20 minutes at least four days each week to honestly lay out your thoughts and feelings without regard for formal grammar or punctuation.
  • TIP: Writing engages both the right and left brain, enhancing your problem-solving capabilities.
  • Step 3: Define your approach Define your approach, deciding whether you will focus on a single topic, such as a troubled relationship, or address issues and feelings as they arise in your life.
  • Step 4: Face the page Face the blank page courageously and get started writing without censoring your thoughts and feelings, letting emotions flow freely.
  • Step 5: Review your journal Review your journal after a reasonable amount of time to discover the patterns, trends, or growth your writing reveals and make note of these insights.
  • Step 6: Reflect on insights Reflect on the insights your journal provides to better understand yourself, your world, and the people in your life, celebrating your ability to dig deep for the rewards of personal growth.
  • FACT: Research shows journaling reduces physical symptoms of disease and anxiety, enhances self-esteem, and increases self-awareness for people of all ages and backgrounds.

You Will Need

  • 20 minutes of time
  • 4 days/week
  • Quiet space
  • Pen or pencil
  • Blank notebook or computer

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