Journaling: It’s not fluff.. it’s neuroscience, and it works.

Written By Abbie Jones

Journaling works. That’s all there is to it.

In my office, I often hear, “I’ve tried journaling, but I can’t write well.” And my response is usually some version of this: It’s not about writing something beautiful—it’s about wiring something new.

Journaling works. And not just in a vague, feel-good way. Decades of research confirm that writing down your thoughts can actually regulate emotions, shift thought patterns, and even change your physiology. It’s a low-cost, high-impact tool—and it doesn’t require a perfect notebook or an uninterrupted hour of quiet.

Let’s break down why journaling helps and then explore how to start, even on hard days.

Emotional Regulation

When we put words to our emotions, we activate the prefrontal cortex—the part of the brain that thinks logically and makes decisions. This calms down the amygdala, the brain’s fear center, which is often overactive in anxiety and trauma.

Reduced Anxiety & Depression

Writing about your emotional experiences has been shown to lower depressive symptoms, reduce anxiety, and lessen rumination, particularly when done regularly over time.

Physical Health Benefits

Journaling about difficult emotions can also benefit your immune system, blood pressure, and sleep quality. This is because bottling up stress takes a physical toll, and writing releases that pressure.

Cognitive Processing & Self-Awareness

Journaling supports meaning-making—our ability to reflect, reframe, and move forward with greater clarity and compassion. This is critical for resilience.

Behavior Change & Goal Clarity

Gratitude journaling, CBT-style logs, and value-based writing help solidify new habits, reduce impulsivity, and clarify what really matters.

Prompts to Start Journaling (Even on the Hard Days)

Self-Awareness & Grounding

  1. What is my anxiety trying to protect me from today?

  2. If I gave my sadness a voice, what would it say?

  3. Right now, I feel ___ because ___.

  4. What do I notice in my body when I’m overwhelmed?

  5. What would I tell a friend who felt like I do right now?

    Curiosity Without Judgment

    1. What is the pain trying to signal? What needs attention?

    2. What makes life feel unbearable right now? What makes it even 1% bearable?

    3. If I could pause instead of escape, what might help me through this moment?

    4. What are some things I haven’t tried yet that might help, even a little?

      Meaning and Small Shifts

      1. What do I wish others understood about my experience?

      2. When do I feel most like myself?

      3. Are there moments in the past when I thought I wouldn’t make it—but did? What helped then?

      4. What is one small thing I could try tomorrow that doesn’t require me to feel “better” first?

        Compassion & Connection

        1. Who in my life feels emotionally safe? When do I feel least alone?

        2. What would it look like to be kind to myself today?

        3. How can I ask for help, even in the smallest way?

          Low-Energy Prompts for Heavy Days

          • Today, I can tolerate…

          • I don’t have to do ___.

          • One thing I survived today is ___.

          • Something I can hold onto right now is ___.

Abbie Jones
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