Imagine having a bad day where everything is not going as planned. In fact, it is just too much to carry. In a world where mental health is finally getting the light it deserves, journaling evolved as a simple yet profound tool for personal growth and navigating hard days.
Whether it’s used to explore everyday situations on a deeper level, process complex emotions or for creative expression, journaling offers a private space for self-reflection and healing.
For many, this daily habit has become a better way to understand themselves and the world around them.
Adrianna Monsivais, a Boise State student majoring in creative writing with a minor in film, began journaling two years ago. Born in California and raised in Caldwell, Idaho, Adrianna reflects on how journaling influenced her creative writing.
“Journaling has allowed me to be more honest in my writing and to develop my own voice. It’s helped me differentiate my work from others,” Monsivais explains.
For Monsivais, journaling has done more than sharpen her craft, it also improved her mental health.
“Before I started journaling, I struggled with depression,” Monsivair shares. “Over time, those symptoms started to go away. Now, when I stop journaling, I notice an emotional build-up. My brain feels more organized when I journal regularly.”
Monsivais acknowledged that journaling helped with her anxiety and helped her take a step back when life was feeling uneasy.
“When it comes to anxiety, sometimes when writing my thoughts down, as I look them over because I overthink so much, I can see my thoughts differently and realize how silly they are,” explained Monsivais. “I can see them for what they are and take a step back.”
Monsivais hopes everyone who wants to try this daily habit does not take it too seriously.
Journaling does not have to be done in one specific way, you can find what works for you.
Sophia Huebner, a Boise native, full-time student, housekeeper and model, talks about how journaling serves a different purpose for her. It helps her exercise self-care and spend time processing her emotions.
“Journaling has helped me immensely with processing difficult emotions and also challenging myself to be more vulnerable. Sometimes it can feel like there are things you can’t even say to yourself, so with journaling, I find that really challenging myself to get anything and everything onto the page has helped me be more open with myself,” Huebner said. “Journaling also helps me feel more emotionally regulated.”
Journaling has not only helped Huebner practice self-care and process her emotions, but it has also helped her find a way to reset.
“Once I get my emotions out, I feel more ready to take on the day. I don’t force myself to journal every day, though as that would make it feel like a chore. I only do it when I need to, and that keeps it enjoyable,” Huebner said.
In life, people are not meant to handle everything on their own. Having others to lean on when things get tough is important, but sometimes, they just have to pick themselves up.
Journaling can serve as a way to make time for ourselves.
“It’s important to have a support system that you can fall back on in your time of need and that includes yourself, so for me journaling is one of the ways in which I choose to show up for myself,” Huebner said.
Dr. April Masarik, an associate professor of psychology at Boise State University, sees journaling as both a personal and professional tool.
“Journaling has been a form of therapy for me,” Masarik said. “It helps me make sense of my thoughts and emotions. All humans want to create meaning in their lives, and journaling is a way to do that.”
Masarik has found that daily journaling contributes to emotional well-being and stress management.
“When you write about a struggle, it helps to name the problem, which can reduce its power. It’s like free therapy. After I lost my dad, journaling helped me process my grief and travel through it. It provided structure, but it was also something I could use sporadically depending on my needs,” Masarik said.
Masarik believes the biggest challenge people face with journaling is the pressure to get it right.
“People often struggle to relax and let their thoughts flow freely,” Masarik said.
Masarik’s solution for those who want to journal is to set a timer, start small and take a deep breath. Masarik also recommends answering a prompt, not being rigid and exploring what works best.
Masarik also highlights that although journaling acts as a source of free therapy, it will not solve every problem. Journaling does allow people to explore themselves and their emotions.
The more one can understand themselves and who they are as a person, the more capable they are of coping with the challenges throughout life.
Journaling offers a lot more than writing thoughts onto a piece of paper. It is a powerful tool to experience growth.
Whether one journals daily or when the need arises, the act of writing provides a space to reflect, express and heal. There’s no right or wrong way to journal, only what works best for the individual.
In a world that often feels overwhelming, taking the time to reflect through writing can bring clarity, calm and a deeper understanding of what truly matters.
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Love this, Sarah. Amazing job.