One of the tips I come across the most when looking for ways to improve my mental health is journaling. I have tried to do that several times; however, I mostly start to lose motivation and quickly stop, as I find the task of writing down what I am feeling very exhausting. However, I started to realize that I was “journaling” but in different ways, different from the classical one. Ways that did not exhaust me, and I could switch on different days depending on how I was feeling. Also, realizing that I did not need to be perfect and do it every day.
The case for journaling
There is research about the main benefits of journaling for mental health:
- Journaling reduces stress
- It can help you to manage anxiety
- Journaling might help you with depression
- Journaling is a way to process our emotions and encourages self-reflection
- Improve memory, by trying to remember what happened that day
- Helps you with problem-solving.
However, even though journaling offers lots of health benefits, it can seem really boring to just write down a “diary” every day. This is why I came up with alternatives that also help you to process your emotions, but using different methods to keep it interesting and avoiding monotony.
The alternatives
It is pretty clear that journaling is good for your mental health. However, writing down what you are feeling and thinking might not be for everybody. So here are a few ideas to let things out that are and are not journaling but are good for personal expression. Journaling doesn’t require a particular structure.
- Journaling on your computer, for example, by writing your thoughts in a Word document.
- Write things down to yourself as a text message. One tip that I use is that I create a WhatsApp group message with someone, then I kick the other person out. That way I have a WhatsApp group to message with only myself. Then you can just start writing yourself messages.
- The same, but for audio messages. Since nobody is listening, you can make them as long as you want or create several short ones. It is like venting, except you get to keep your privacy.
- Journal on paper with a notebook. This is the classic form of journaling. I have a fondness for notebooks, so I always bring some with me. Sometimes, I also enjoy going for a walk without my phone, only armed with a notebook and a pen. I head to a park, find a quiet spot, and let my thoughts flow. Writing them down in a calm and relaxed environment, while also getting some sunlight, helps me to relax.
- Journal online using a Notion template. There are several Notion templates meant to help you journal online for free. The good thing about Notion is that you can create a Database (a tool similar to Excel, but more user friendly), and you can add different properties for the different entries. Then, you can choose to filter the entries by properties, such as your mood that day. It can help you to search for an entry if you want to, or to recognize different patterns in your life.
- Drawing: It doesn’t have to be good, though. Sometimes I just take a boring blue pencil and draw or sketch. Sometimes just the feeling of holding a pen and putting ink in a paper can help you destress.
- Collages. You can get old magazines you find, or you can even do a collage in your computer or in your tablet. Sometimes it really is easier to use photographs to describe how you were feeling that day.
- Writing a story. Make a story about someone having similar problems to you.
- Writing a blog can be made very easy by using platforms like Tumblr, where you can create a blog and keep it private. I actually like talking to an invisible audience.
- Create a board with sticky notes. You can do this on paper (just be aware that you will be used lots of sticky notes) and you can also do it with an online website called Miro. With Miro you can use multiple sticky notes with different colors, and then you can classify them. It can be useful if you want to organize your thoughts.
- Write tweets but keep them private to yourself. What I find interesting is that you can speak to an audience, but no one is really there. You can use the format and include hashtags.
- Journaling in your phone’s notes. Just make sure that other people do not have access to your notes or make them password protected. The plus side is that you are also really likely to have your phone in hand in case of need.
- Write letters. I love to handwrite letters. You can also be dramatic and burn them (but be careful!). Sometimes I feel like writing a letter to someone expressing how angry I am at them or how much they hurt me, except I never send it and either keep it for myself or break it, it can feel relieving.
- Write an email. Imagine you are really angry at some administrative staff, or like your school. It feel satisfying to write down everything you wanted to say to them (in an email, like you normally would), but exactly as the letter, never send it.
- Mind mapping, to organize your thoughts and ideas. You can also do this with Miro. You can use arrows and lines, etc.
- Memory jar or Worry jar: Get a jar and write down your thoughts. Then, fold the paper and put it in the jar.
- Bullet journaling. A bullet journal is basically a journal, but it’s a journal where you can keep multiple things in the same place, like journaling, to-do lists, and a planner. It is very popular online, and it can be highly aesthetic. Personally, I find it exhausting to make things look aesthetic, so I feel like I would quickly give up.
- Write a poem. It doesn’t have to be good. Sometimes I just write paragraphs and pretends that they are poems.
- Vent to ChatGPT. Do not expect any professional advice, however it can feel good to explain how you are feeling and getting a reply- even if it is from a language learning model. You can also try venting to Siri or to a similar AI.
- Create a Hope Box: A personal collection of physical items that bring comfort, inspiration, and hope.
These are just some ideas that I use, but feel free to try them yourself and write to me in the comments if you have any other ideas!
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