When you’re feeling overwhelmed, writing things down is one way to unload some of your emotions and reduce stress.

“Journaling is a method of self-talk that allows you to reclaim yourself,” says Karyne Wilner, Psy.D., a licensed clinical psychologist and author of Releasing Toxic Anger for Women. “In your private writing, you can acknowledge your needs, frustrations, stressors, joys, and conflicts.”

Writing about your feelings can also reveal patterns behind your stressors and provide an “opportunity to see how to solve the problem or reflect upon the issue in a different way,” adds Kathryn “Nin” Emery, L.P.C., a licensed professional counselor at Thriveworks in Cedar Park, Texas, who specializes in anxiety and depression.

Expressive writing, a specific type of journaling that involves writing nonstop for several minutes about your “deepest emotions and thoughts during a stressful event,” can help you gain insight while processing thoughts and feelings, Emery says. An older study suggests that this activity activates the parts of the brain that help you calm down and think clearly, and deactivates the part that senses threats.

Journaling “provides a safe outlet, as long as you come into journaling in a non-judgmental space,” says Jordan Parmenter, M.A., L.P.C., N.C.C., a therapist at LifeStance Health in Parker, Colorado. It enables you to process emotions, enhance self-awareness, minimize rumination, boost mindfulness, identify stress patterns, and offer a sense of control.

Writing during stressful times lets you track your progress if you’re seeing a therapist, and is a commonly used practice in dialectical behavior therapy (DBT), a type of talk therapy, Parmenter says. A 2022 study published in Family Medicine and Community Health suggested that journaling can be a low-cost, effective complement to mental health treatment.

If you're interested in giving journaling a try to lower stress but aren't sure what to write about, mental health experts have some suggestions. Here's what to know.

Journal prompts to reduce stress

To get started with journaling, there are many topics to explore to help you get in touch with your feelings and brainstorm solutions. Here are 20 journal prompts to lower stress:

  1. The 5 Rule. Consider whether a specific stressor will matter in five minutes, five days, five months, or five years. Parmenter says this helps categorize stress, allowing you to feel more in control and better able to problem-solve.
  2. When I suppress my anger, I… This lets you acknowledge your anger and potential desires for revenge, Dr. Wilner says.
  3. How has my mood changed recently?Research published in 2021 suggested that mood-tracking apps “facilitated self-awareness” and helped people reflect on past moods and experiences. Writing about mood could bring similar effects.
  4. Free write on the word “stress.” List any terms or phrases that pop into your mind when you think about stress, without editing or analyzing, Emery says. Then, “scan for patterns or themes in your writing.”
  5. List five things causing stress today. “As you write, keep your mind open to solutions and problem-solving,” Emery says. “It’s OK if the answers don’t come to you now, but you’re building the open mind for that to potentially happen.”
  6. What emotions am I feeling right now? This helps build mindfulness and self-awareness, Parmenter says.
  7. If my friend were dealing with the same stressors, what advice would I give them? We’re often better at giving helpful advice to others rather than ourselves. Reflecting on this topic provides emotional distance and objectivity, so you can develop problem-solving strategies.
  8. What do I need more of and less of in my life? List all the things that boost your stress levels. Then list what brings you joy. Do what you can to focus on the second list, as positive thinking can actually reduce stress.
  9. Where do I currently feel stress in my body? Emery suggests thinking about how large or small the sensation feels. Ask yourself: does it have a weight or temperature, is it moving or still, and what is it trying to tell me?
  10. What am I grateful for today? Start by listing three things, Dr. Wilner says. Then, add to the list. This can help you reclaim yourself.
  11. What’s within my control right now, and how can I let go of what is out of my control? “This can help with radical acceptance of identifying what you do and do not have control over, so you can problem-solve effectively and work on self-compassion,” Parmenter says.
  12. Five things I’ve never shared about myself. Dr. Wilner suggests this prompt, as “many people lose touch with their own needs, overlooking what is really important to them.”
  13. What strengths have helped me get through difficult things in the past? This “helps you realize that you are a resilient person who has strengths and qualities that are good and helpful,” Parmenter says.
  14. Free write about one single problem. Spend about 10 minutes examining a single stressor in detail and the obstacles you face in overcoming it, Emery says.
  15. Free write about solutions. Piggybacking on the previous prompt, once you’ve delved into the problem, free write about ways you can overcome it, Emery adds. “Even if actionables don’t come, you’re practicing a curious and non-judgmental mindset which has proven benefits.”
  16. Others admire me because… This prompt is also a good one for connecting with yourself and focusing on the positive.
  17. What’s been draining my energy lately, and what’s been recharging it? Mulling over and writing about these topics is another way to examine your stressors and consider potential solutions.
  18. When did I last feel calm or content? When stress levels are high, thinking about calmer times can lower your anxiety and help you focus on self-awareness.
  19. Who do I wish to forgive? Thinking about instances where you’ve been wronged can bring up a lot of feelings, but embracing forgiveness can reduce stress and anxiety.
  20. What’s one step I can take today to improve my stress? Journaling on this prompt can help you consider the problem and potential solutions in new ways.

How to journal successfully

There’s no right or wrong way to journal, Parmenter emphasizes. “Remember, journaling is supposed to help manage stress, not create or enhance it.”

Here are some tips for journaling successfully:

  • Find a quiet place with minimal distractions. Emery suggests choosing a time and place when you don’t feel rushed and are free to write with full openness and honesty.
  • Journal soon after feeling stress, so you’re not ruminating and forgetting, Parmenter suggests.
  • Keep your journal in a private place, Dr. Wilner says. Use a separate file on your computer or keep it in a lockbox. Just make sure it’s easy to access, Emery adds.
  • Date each entry. Dr. Wilner says it can be useful to reread journal entries and remember what was happening in your life at a certain time.
  • Make it a habit. Emery says journaling regularly, such as after the kids go to bed or early in the morning, can keep the practice consistent. But don’t put too much pressure on yourself.
  • Don’t overthink it. Express yourself freely. Don’t worry about perfect grammar or spelling, and avoid editing, Emery says.
  • Avoid solely writing about complaints. If your journaling is becoming a place only for complaints or unprocessed emotions, change it up, Emery suggests. “Journaling with complaints but no action can keep you stuck. That’s why writing on solutions or using affirmations for self-encouragement to inspire action makes a difference.”

Where to turn when you feel overwhelmed

If journaling alone doesn’t lower your stress levels, Dr. Wilner suggests combining it with exercise, meditation, or yoga. If you're still feeling stressed and overwhelmed, talk to a mental health professional.

Mental health treatment is also recommended when stress is impairing your daily activities, or it's causing you to withdraw, experience low mood or anxiety, or engage in substance abuse or compulsive behaviors (like shopping or eating), Parmenter says.

Yet another reason to seek help from a professional is if you’ve tried journaling, but it’s leading to cyclical thinking and rumination, Emery says.

“If you are noticing any of these, it would be helpful to look for a therapist who can support you in a more tangible and consistent way,” Parmenter says.