Read on to understand how to get the most out of journalling, and understand how it can benefit you and your emotional wellbeing.
Think it's obvious? Think again...
Journalling isn’t about writing beautifully or every day, it’s about slowing down enough to listen to yourself. It’s a space to notice what’s really going on beneath the surface, to connect dots, notice patterns and triggers, and to meet your own thoughts and feelings with honesty and compassion.
Here are some ways to get the most from it:
Begin with whatever is most alive for you in the moment... what you’re feeling, thinking about, or struggling with. You might start with a simple phrase: “Right now, I feel…” or “What’s been on my mind today is…”
Try to let your words flow without worrying about grammar, neatness, or logic. Journalling works best when it’s real, not polished. If your thoughts feel messy, that’s okay, it means you’re being honest.
Use prompts that invite curiosity rather than judgment (Jo will be providing journalling prompts in every newsletter). Try:
What might my anxiety be trying to tell me?
What do I need right now that I’m not giving myself?
If I could speak freely, what would I say?
The goal isn’t to spiral deeper into problems, but to notice patterns and emotions with awareness. When you read back what you’ve written, ask yourself: What stands out? What do I learn about myself here?
Close each entry with something nurturing, and compassionate - a word of reassurance, a statement of intent, or a reminder of strength. For example:
“I’m learning to understand myself better.”
“It’s okay that I don’t have all the answers yet.”
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Remember: Journalling isn’t a task to perfect, it’s a relationship you build with yourself.
Support your emotional wellbeing
Journalling is one of the simplest yet most effective tools for emotional awareness and regulation. It helps bridge the gap between your inner world and conscious understanding, allowing emotions to move through you rather than stay stuck.
Here are some of the ways journalling can support your wellbeing:
Writing helps you make sense of thoughts that feel tangled or overwhelming. Seeing your feelings on paper can help you name them, and once named, emotions often feel more manageable.
By expressing what’s on your mind, you offload the mental noise that contributes to anxiety, tension, or racing thoughts. This can calm the nervous system and restore a sense of balance.
Regular journalling builds awareness of patterns, what triggers you, what soothes you, and what you need. This awareness is a key step in personal growth and emotional mastery.
When you write freely, you often uncover parts of yourself that are hurting or afraid. Meeting those parts on the page with understanding, rather than criticism, helps to build kindness toward yourself.
Looking back on past entries can remind you of how much you’ve learned or overcome. It shows that emotions pass, that change is possible, and that you’re capable of adapting and growing.
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In therapy and beyond, journalling offers a space for reflection, emotional release, and growth. It's a small, consistent practice that can make a significant difference to how you understand and care for yourself.
Your experience matters too! If Jo’s Therapy Hub has helped you, we'd love to hear your story.
"I found the tracker really helped me to identify patterns in my anxiety and links between my emotions and physical sensations. Taking the time at the end of each day to complete the tracker made me more self-aware and the process of sitting with my anxiety became more comfortable with practice. The weekly summary allowed me space to reflect which isn't something I'd normally do so it felt positive for me to invest time in myself."