Journalling and Noticing the Good

What it is

Journalling covers a few simple, related practices that involve writing for your own wellbeing. Two are especially worth knowing. The first is expressive writing: putting difficult thoughts and feelings into words on paper, which can help make sense of them and ease their weight. The second is deliberately noticing the good: regularly writing down a few things you are grateful for or that went well, however small, to gently shift attention, which low mood tends to pull toward the negative.

These are humble, accessible tools, needing only a notebook or a phone, and they fit easily into daily life.

Why it helps

There is reasonable evidence that expressive writing can reduce stress and help people process difficult experiences, and that regularly noticing good things can modestly lift mood and wellbeing over time. They help in part by giving shape to swirling feelings, and in part by gently counterbalancing the mind's tendency, especially in low mood, to focus on the negative and overlook the ordinary good. They are not powerful enough to treat depression on their own, but they are a gentle, supportive habit.

How to do it

For expressive writing, set aside a few minutes to write freely about what is on your mind or weighing on you, without worrying about grammar or whether anyone will read it; it is for you alone. For noticing the good, at the end of each day write down two or three things you are grateful for or that went well, however small, a kind word, a good meal, a task finished, a moment of rest, and, if you like, why each mattered. Keep it short and regular rather than long and occasional. Some people prefer one practice, some both; there is no right way.

If writing about painful experiences ever feels overwhelming, it is fine to stop, and difficult material is often better explored with a therapist.

When it is not enough

These practices support wellbeing but do not treat depression or anxiety. If low mood or anxiety is affecting your life, the conditions are very treatable, and our guides explain the options. Use journalling alongside proper support, not in place of it.

When to seek help

If low mood or anxiety is persistent and affecting your daily life, reach out to a professional. If you are having thoughts of harming yourself, please reach out today; our Get Support page lists services, including crisis lines.