In recent years, bullet journals have become in-trend. Many start bullet journaling showing their wonderful monthly spread, habit tracker and some turn it to art drawing art. Some would prefer to decorate it with colorful stickers, washi tapes or motivation quotes and handwriting letters goes hand in hand with the trend. 

What is actually journaling? What does journaling have to do with mental health? Today we will explore the topic.

Journal definition:

 “a daily record of news and events of a personal nature; a diary.”


“Data or information entry which includes feeling, expenses, goals or gratitude on paper”

The health benefit of journaling includes:

Reduce stress

Expressing out through writing your emotions eg. anger, sadness, frustration could help to release the intensity of these feelings. Most of the time we are at the “state” and everything seems throwing at us at once, by journaling it on paper, it releases some of the tense and hence, makes us feel calmer.

Problem solving

Have you ever been in dilemma, should A or should B? Write in a piece of paper, split to 2 sides, Listing out the pros and cons. This way, you are unlocking the tense on your brain and at the same time have an overall view of the problem. That helps you to make a better decision. 

Boosting your mood

Take a moment to brain dump everything on the paper. Write your worries, appointments, to do list, your current plan or future plan or simply your feelings. Feel how it feels after you have a brain dump? A sense of release and you feel better.

Know yourself

By having a writing routine, you’ll have a better understanding of yourself. Through the entry, you can find out what triggers you, what makes you unhappy, when things happen and with this information, you’ll find a desirable outcome or a better solution. 


Do you know writing is also a method of mindfulness? It is not just sitting straight, cross leg and breath in breath out. Journaling is a time for yourself, solely “me time” where you are at the present, communicating with yourself.


Expressive writing is one the way to healing – emotionally, physically or psychologically. Often we create emotional blockages or overthinking. By writing it out, you free yourself from mental tangle and start healing ourselves from these trauma.


You can try this out tonight, take 20 minutes before sleep, take out your journal. Give yourself 20 minutes to journal your day, how’s your day? Who you meet or speak to? What are you grateful for? What emotions come up? When you finish, close it and sleep. You probably are sleeping better. 

So there are some of the benefits of journaling. What are you waiting for? Start your journal today.