Coping Skill – Keep a Journal

The best time to start a journal is as early as you can, the next best time is right now.



Recording our thoughts and progress, even if a negative experience or a setback, is always a revealing read further down the line.


Keeping a journal can have numerous mental health benefits. Writing down your thoughts and feelings can be a therapeutic and cathartic experience. Journaling provides an outlet for expressing emotions that may be difficult to verbalize, which can help reduce stress and anxiety.

One of the main benefits of journaling is that it allows you to reflect on your experiences and gain a deeper understanding of yourself. By taking the time to write down your thoughts and feelings, you can gain insight into your emotions, behaviors, and patterns of thinking. This increased self-awareness can help you identify areas of your life that you may want to work on and set goals for personal growth.

Journaling can also be a useful tool for managing mental health conditions such as depression and anxiety. Writing down your worries and fears can help you process and manage them. Additionally, journaling can provide a sense of control and empowerment by allowing you to track your moods, thoughts, and behaviors over time.

In addition to the mental health benefits, journaling can also be a fun and creative outlet. You can experiment with different styles of writing, such as free writing or poetry, or add visual elements like drawings or collages.

Overall, keeping a journal can be a valuable tool for promoting mental health and self-awareness. Whether you’re looking to manage stress and anxiety, gain insight into yourself, or simply explore your creativity, journaling is a flexible and accessible practice that can be tailored to your individual needs and preferences.


  1. Buy a journal & a pen.
  2. Start with the date:
    • Write the current date at the top of the entry.
  3. Summarize significant events or highlights:
    • Briefly outline the key events or moments from your day.
    • Include noteworthy experiences, interactions, or achievements.
  4. Express thoughts and emotions:
    • Use bullet points to capture your feelings or reflections on the day.
    • Highlight any significant insights, challenges, or lessons learned.
  5. Record gratitude or positive aspects:
    • List a few things you’re grateful for or moments that brought joy.
    • Include positive encounters, accomplishments, or blessings.
  6. Note goals or intentions:
    • Write down any goals or intentions for the day or the future.
    • Include aspirations, tasks, or areas of personal growth.
  7. Capture random thoughts or ideas:
    • Jot down any random thoughts, ideas, or inspirations that arise.
    • Include snippets of conversations or observations that caught your attention.
  8. Optional: Include self-reflection prompts:
    • Use bullet points to respond to specific self-reflection questions.
    • Examples: “What did I learn today?”, “What am I grateful for?”, or “How could I improve?”







Other Compatible Coping Skills

How many stars would you award this coping skill?