Research suggests that expressive writing and gratitude journaling can reduce symptoms of anxiety and depression, providing an effective intervention for clients receiving treatment in therapy. Adding journaling to other supportive choices (therapy, movement, hobbies, meditation, etc.) can provide a longer lasting experience of feeling better, especially when the practice is done for 30 days and beyond.

Journaling brings together several functions in the brain to help you slow down a bit, reconnect to your language and cognitive centers, put emotions into perspective, and calm down our limbic system - that "fight or flight" part of us that takes over when we are triggered.

In short, with small steps. Start with a simple 1-5 minute prompt and try for 2-3 days a week. Use a simple, repeatable prompt like "How do I feel right now?" or "What's one thing I did really well today and one thing I'd like to improve upon?" The most important thing is to start. Let it be imperfect, give yourself grace when you forget, and pick it up again when you remember. 

1: Keep your journal out where you'll see it regularly. 

2: Connect it to something you already do regularly, like having your morning coffee, or your before-bed routine. 

3: Try not to impose a structure or expectation of what it "should" be. With a pen and journal in your hand, words will come. Even in they don't, the act of doing it, even for a minute or two, is beneficial to you!