Can Journaling Really Help Heal Your Emotional Pain?
If you’re struggling with emotional pain—like stress, anxiety, or sadness from tough times—you might think journaling is just for kids or won’t work for you. But research says it’s a simple, powerful way to feel better. Writing about your feelings for a few minutes a day can help your mind process pain and lift your mood. Here’s why it’s worth a try, even if you’re not convinced.
Studies show journaling can ease emotional hurt. One with 70 people found writing about positive moments for 15 minutes a few times a week cut anxiety and stress. Another showed college students who wrote about hard experiences for four days felt less sad and even got healthier. It’s not about venting—it’s about sorting through emotions to understand them better, which helps with trauma, work stress, or everyday worries.
You don’t need to be good at writing. Just take 15-20 minutes to jot down what’s upsetting you or what you’re thankful for, privately. A 2006 study found that writing or drawing about stress helped people feel less anxious or angry. It works by letting your brain reframe painful thoughts, turning them into something you can handle. Try it for a few weeks—it could be a small step to feeling lighter and stronger.
Marianne Love
Principal Clinical Psychologist
Aspire Health & Psychology
