Handwriting Journaling for Mental Health

High-density EEG studies show that journaling goes far beyond just writing words. It involves organizing thoughts, expressing emotions, and constructing personal narratives, which activates higher-order brain regions such as the prefrontal cortex and the default-mode network. These regions are responsible for learning, encoding new information, self-reflection, emotional regulation, and meaning-making.

Journaling about present-moment sensory experiences—focusing on what one feels, sees, hears, and where sensations are located in the body—can help reduce anxiety and improve emotional awareness. For those who report "everything is fine" but still feel anxious, the connection between the body and the mind that arises from integrating motor skills (such as handwriting) and cognitive skills (such as generating and organizing thoughts), can bring unconscious feelings into awareness and provide a new perspective on challenges, supporting resilience and emotional clarity.

Systematic reviews and clinical guidelines support mindfulness-based interventions (writing about present-moment sensory experiences), which have shown to be more calming and energizing than journaling about general thoughts or feelings. By directing attention to the five senses and bodily sensations, individuals increase interoceptive awareness, disrupt maladaptive rumination, and facilitate emotional processing, even when the source of anxiety is unclear. Expressive writing has been shown to produce measurable biological and biochemical changes, such as reductions in stress-related blood markers and improvements in immune function. These effects are mediated by the release of emotional inhibition, improved coping, and the creation of coherent self-narratives.

The cumulative evidence demonstrates that journaling, especially when done by hand, creates interconnected changes in brain activity, physiology, and behavior, supporting both mental and physical health.

Why Handwriting Journaling?

Writing by hand can help organize thoughts, express emotions, and support mental health. Studies show that regular journaling can reduce stress, anxiety, and depression, and help people feel more positive and resilient. Handwriting connects the mind and body, making these benefits even stronger.

Journaling Start-Up Guide

1. Pick a Journal and Pen

·      Choose a notebook and pen that feel comfortable.

·      Keep your journal in a place where you will see it every day.

 2. Set a Regular Time

·      Try to write at the same time each day, even if it’s just for 5–20 minutes.

·      Find a quiet spot and start each session by taking a few deep breaths to relax.

 3. Use Simple Prompts

·      If it’s hard to know what to write, use one of these prompts:

·      Three Good Things: Write down three positive things that happened today.

·      Gratitude Letter: Write a letter of thanks to someone you appreciate.

·      Benefit Finding: Write about something difficult and what you learned from it.

·      Best Possible Self: Imagine your best possible future and describe it.

·      Current Problem: Write about a problem you’re facing and possible solutions.

·      Resource Diar: Write about your strengths and resources, and how you use them to cope.

 4. Present-Moment Sensory Journaling

·      If you feel “everything is fine” but still feel anxious or down, focus on the present moment:

·      What do you feel emotionally right now?

·      Where do you feel it in your body (chest, stomach, shoulders, etc.)?

·      What do you see, hear, smell, taste, and touch?

·      Describe any physical sensations (warmth, tension, lightness, heaviness).

·      If thoughts or emotions come up, notice them without judgment and return to your senses.

·      This practice can help reduce anxiety and bring hidden feelings into awareness.

 5. Accept and Explore Emotions

·      Write freely about your thoughts and feelings, without worrying about spelling or grammar.

·      Let both positive and negative emotions come out. This helps you process and organize your experiences.

·      If you have experienced trauma or loss, writing about your deepest thoughts and feelings can help reduce symptoms of stress and depression.

 6. Overcome Common Barriers

·      If you don’t know what to write, use the prompts above or write about gratitude, stress, relationships, goals, or relaxation.

·      Remind yourself that journaling can help you feel better and improve your health.

·      Tell a friend, family member, or mental health professional about your journaling goal for extra support.

 7. Review and Reflect

·      After writing, read over your entry. Notice any patterns, changes in mood, or new insights.

·      Use your journal to track your mental health progress and reflect on what helps you feel better.

 8. Be Flexible and Kind to Yourself

·      It’s okay to miss a day. Just start again when you can. Progress is more important than perfection.

·      If you prefer, try creative writing, poetry, or calligraphy—these can also help with mood and mental health.

 Key Tips for Success

·      Start small and build up.

·      Use prompts to guide your writing.

·      Focus on accepting your emotions.

·      Ask for support or set reminders.

·      Celebrate your progress.

Remember: Even short, regular handwriting sessions can make a real difference in mood, stress, and overall mental health. If you ever feel overwhelmed or unsafe, reach out to a mental health professional for support.

References

1.        Expressive Writing and Positive Writing for Participants With Mood Disorders: An Online Randomized Controlled Trial. Baikie KA, Geerligs L, Wilhelm K. Journal of Affective Disorders. 2012;136(3):310-9. doi:10.1016/j.jad.2011.11.032.

2.        An Everyday Activity as a Treatment for Depression: The Benefits of Expressive Writing for People Diagnosed With Major Depressive Disorder. Krpan KM, Kross E, Berman MG, et al. Journal of Affective Disorders. 2013;150(3):1148-51. doi:10.1016/j.jad.2013.05.065.

3.        The Delayed, Durable Effect of Expressive Writing on Depression, Anxiety and Stress: A Meta-Analytic Review of Studies With Long-Term Follow-Ups. Guo L. The British Journal of Clinical Psychology. 2023;62(1):272-297. doi:10.1111/bjc.12408.

4.        Writing to Keep on Living: A Systematic Review and Meta-Analysis on Creative Writing Therapy for the Management of Depression and Suicidal Ideation. Porras-Segovia A, Escobedo-Aedo PJ, Carrillo de Albornoz CM, et al. Current Psychiatry Reports. 2024;26(7):359-378. doi:10.1007/s11920-024-01511-6.

5.        Maintaining Mental Health Through Positive Writing: Effects of a Resource Diary on Depression and Emotion Regulation. Suhr M, Risch AK, Wilz G. Journal of Clinical Psychology. 2017;73(12):1586-1598. doi:10.1002/jclp.22463.

6.        Chinese Calligraphic Handwriting Practice Promotes Positive Affect in Adolescents: Converging Evidence From Correlational and Experimental Designs. Wang Z, Hua L, Huang Y, et al. Acta Psychologica. 2023;241:104057. doi:10.1016/j.actpsy.2023.104057.

7.        Does Chinese Calligraphy Therapy Reduce Neuropsychiatric Symptoms: A Systematic Review and Meta-Analysis. Chu KY, Huang CY, Ouyang WC. BMC Psychiatry. 2018;18(1):62. doi:10.1186/s12888-018-1611-4.

8.        Mind-Body Medicine: Practical Applications in Dermatology. Bilkis MR, Mark KA. Archives of Dermatology. 1998;134(11):1437-41. doi:10.1001/archderm.134.11.1437.

9.        Facilitators and Barriers to Engaging in Expressive Writing Among Health and Social Care Professionals. Smith MA, Hoult LM, Rippon D, et al. PloS One. 2025;20(8):e0328801. doi:10.1371/journal.pone.0328801.

10.  Positive Expressive Writing Interventions, Subjective Health and Wellbeing in Non-Clinical Populations: A Systematic Review. Hoult LM, Wetherell MA, Edginton T, Smith MA. PloS One. 2025;20(5):e0308928. doi:10.1371/journal.pone.0308928.

11.  Write and Let Go: An Online Writing Program for University Students. Batista J, Marinai JC, Gouveia M, Oliveira JT, Gonçalves MM. Frontiers in Psychology. 2022;13:874600. doi:10.3389/fpsyg.2022.874600.

 12.  "I Let Depression and Anxiety Drown Me…": Identifying Factors Associated With Resilience Based on Journaling Using Machine Learning and Thematic Analysis. Oduntan A, Oyebode O, Beltran AH, et al. IEEE Journal of Biomedical and Health Informatics. 2022;26(7):3397-3408. doi:10.1109/JBHI.2022.3149862.

13.  Forming a Story: The Health Benefits of Narrative. Pennebaker JW, Seagal JD. Journal of Clinical Psychology. 1999;55(10):1243-54. doi:10.1002/(SICI)1097-4679(199910)55:10<1243::AID-JCLP6>3.0.CO;2-N.

14.  Chasing Elusive Expressive Writing Effects: Emotion-Acceptance Instructions and Writer Engagement Improve Outcomes. Rude SS, Lantrip C, Aguirre VA, Schraegle WA. Frontiers in Psychology. 2023;14:1192595. doi:10.3389/fpsyg.2023.1192595.

15.  Empirical Foundations for Writing in Prevention and Psychotherapy: Mental and Physical Health Outcomes. Esterling BA, L'Abate L, Murray EJ, Pennebaker JW. Clinical Psychology Review. 1999;19(1):79-96. doi:10.1016/s0272-7358(98)00015-4.

16.  Writing Therapy for Posttraumatic Stress: A Meta-Analysis. van Emmerik AA, Reijntjes A, Kamphuis JH. Psychotherapy and Psychosomatics. 2013;82(2):82-8. doi:10.1159/000343131.

17.  Benefits of Expressive Writing on Healthcare Workers' Psychological Adjustment During the COVID-19 Pandemic. Procaccia R, Segre G, Tamanza G, Manzoni GM. Frontiers in Psychology. 2021;12:624176. doi:10.3389/fpsyg.2021.624176.

18.  Creative Mental Health Literacy Practices: A Qualitative Study Exploring How Students Use Literacy to Promote Wellbeing and Manage Mental Health Conditions While at University. Peach E. International Journal of Environmental Research and Public Health. 2023;20(15):6475. doi:10.3390/ijerph20156475.

19.  Online Writing About Positive Life Experiences Reduces Depression and Perceived Stress Reactivity in Socially Inhibited Individuals. Allen SF, Wetherell MA, Smith MA. Psychiatry Research. 2020;284:112697. doi:10.1016/j.psychres.2019.112697.