Journaling

Last reviewed Saturday, October 24, 2026

Journaling is writing down your thoughts, feelings and experiences, usually regularly and just for yourself. It can help you sort out a busy mind, make sense of a hard event or spot patterns in your mood. Research finds small but real benefits on average, and it suits some people far better than others.

Also called: keeping a diary or journal; expressive, reflective or therapeutic writing.

For practical ways to start, read How Journaling Can Clear Your Head and The Healing Power of Therapeutic Writing.

Types

Expressive writing: writing your deepest thoughts and feelings about something difficult.
Gratitude journaling: noting a few things you’re thankful for.
Thought records: a CBT tool. Write down an upsetting thought, weigh the evidence, then write a more balanced version.
Worry lists: writing worries down at a set time, with a possible next step.
Free writing and prompts: writing whatever comes, or answering a question such as “what drained me today?”

Benefits

A review of 146 trials of writing or talking about personal topics found a small average benefit. Gratitude exercises slightly improve well-being, though no more than other active exercises, and they didn’t reduce anxiety. In small studies, writing worries down with possible solutions calmed sleepless students’ minds before bed, and writing about exam worries just before a test improved scores.

It can backfire: recently separated adults still searching for why their marriage ended did worse after expressive writing. If it keeps you going over the same hurt, change approach or stop.

In Nigeria

Nigerian research is limited. In one small trial in Nsukka, young people who kept a structured CBT journal for six weeks handled their feelings about clothing and appearance better than a comparison group. If you share a room or a phone, a notebook you keep with you or a locked notes app lets you write honestly. Write in whatever language you think in.

Journaling vs therapy

Journaling is something you do alone. Therapy adds a trained person who can spot patterns you can’t see and help you change them. Many therapists suggest journaling between sessions, such as thought records in CBT.

When to get help

If writing stirs up memories or feelings you can’t settle, or low mood, worry or poor sleep lasts more than two weeks, talk to a therapist. You can book a licensed therapist on Mytherapist.ng who offers CBT and skills-based therapy. If you have thoughts of harming yourself, call 112 (or 767 in Lagos), or Safe Place Nigeria on 0800 800 2000. The full list is on our helplines page.

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