Journaling is an effective way to induce the relaxation response and optimize stress. Mindful writing can lower stress hormones, improve heart rate variability, and support better sleep habits. There are multiple journaling prompts below you can try to help you relax. Notice how you feel after writing and stick with the ones that are most effective.
Gratitude journaling
Time needed: 15–20 minutes, 5 days a week, for 4 weeks—but even doing less can help
Gratitude journaling can help you optimize your performance and well-being or break you out of negative, unproductive thought spirals. Each day, start by writing down 3–5 things that you’re grateful for. Get creative by listing different things each day instead of repeating the same ones. This will help you shift your focus to positive experiences and enhance your mood, well-being, and relaxation.
Post-traumatic growth journaling
Time needed: Even one session for 15–20 minutes can result in positive benefits
Post-traumatic growth journaling can help you process trauma, build resilience, and increase strength after trauma. Identifying the growth you experienced after trauma can reduce anxiety and post-traumatic stress disorder symptoms and improve your perception of the past stressor and future stressors. If you feel distressed during your practice: Take a break, revisit later, or reach out to a mental health provider to help you work through your experience, thoughts, and feelings.
Expressive writing
Time needed: 15–20 minutes, once a week for 3–5 weeks, or 15–20 minutes for 3–5 consecutive days
Expressive writing can help you manage stress, tension, and fatigue. Write down any challenges you’re facing to help process any suppressed or pent-up emotions. If you feel overwhelmed while writing, try reframing with post-traumatic growth journaling: Take a break and revisit at your own pace. Don’t force yourself to write, just let your thoughts flow when you’re ready.
Goal-directed journaling
Time needed: 15–20 minutes, 2–3 times per week, for at least 4–12 weeks
Goal-directed journaling helps you write about challenges with a problem-solving mindset. This technique reduces emotional distress and enhances perspective-taking. Describe a challenge or stressor objectively and think about the outcomes you’d like to see come from the situation. Write about your target emotions, energy, focus, behaviors, and techniques that’ll help you achieve your outcome. Try the Goal-Directed Self-Talk Worksheet for targeted writing and self-talk strategies as a bonus!
Journaling tips:
- Pair your journaling practice with controlled, deep breathing.
- Keep it simple and short—bullet points have the same effects as paragraphs!
- Skip typing and use a pen and paper instead. You’ll feel more relaxed, engaged, reflective, and connected to your writing.
- Don’t force yourself to write, hit a word limit, or express positivity. Write what’s true to yourself, and if you ever feel overwhelmed, take a break. You can revisit whenever you’re ready, or decide that you simply don’t want to journal on a specific topic.
- Focus on your strengths and growth, not just the trauma, to help avoid intrusive thoughts or overthinking.
- Write before bedtime to declutter your mind, reduce rumination, and promote restful sleep.
