The Power of Journalling in Therapy and Everyday Life -Does Journalling Really Help?

 Many of my clients are surprised when I encourage them to journal about both pleasurable experiences and the more challenging moments, such as triggers, overwhelm, or emotional discomfort. Journalling is not fluff; it is a clinically meaningful practice that supports integration, emotional processing, and insight.

Journalling as a Therapeutic Tool

Research shows that expressive writing can support emotional regulation, reduce symptoms of anxiety, and help integrate stressful experiences. Some writers even suggest swapping hands to write, encouraging the integration of both hemispheres, similar to the bilateral stimulation in EMDR therapy. In therapy, a journal provides a bridge between sessions, helping us to notice patterns, track changes, and return to themes that emerge.

Recording both pleasurable and difficult moments matters. The brain tends to prioritise and remember threat, leaving less room for positive experiences unless we intentionally anchor them. Journalling helps counter this negativity bias and supports clients to build a more balanced internal narrative.

My Personal Practice

In my own life, journalling is essential for my wellbeing. For years I used simple blank notebooks, but more recently I have gravitated towards beautifully designed journals to enhance the sensory and ritualistic aspect of the practice. The ritual is what keeps me consistent, particularly on days I feel distracted or depleted. The secret is not the journal itself. It is the rhythm, predictability, and small daily acts of showing up for myself.

Looking back on old entries often shows me how much I have grown. It also reminds me that difficult seasons pass. Seeing this in writing provides reassurance that is hard to access in the moment.

Why It Helps

Journalling slows my thoughts, grounds me in the present, and creates space that is mine alone. Gratitude lists help anchor me during busy periods, shifting my attention towards the small and simple things that bring meaning.

If journalling appeals to you, start small. A few sentences each day can make a profound difference over time. Even listing a few tiny things you’re grateful for (different things each day!)- as small as ‘the sun at golden hour through my curtains’ can help.

It is also really useful when you are doing therapy to help you and your therapist pick up on themes or ‘triggers’ to work with in sessions or goal setting, as well as specific somatic (body based) symptoms that might be showing up for you. I like to use journalling to reflect on which ‘part’ of the client is driving distress or upset- often if we journal instead of react, we can actually find that a part of us is holding onto past experiences and responding from that place.

This allows us to take a moment to acknowledge the part holding on to memory fragments, reflect on the underlying need (unconditional love? A reminder that a fearful experience is over?) and identify a part of us that would be better suited to managing the present moment situation.

 Click here for Resources to support your journey including journal prompts and my Inner Strength Self-Guided Journey

Claudia Wolf | AMHSW | Accredited EMDR | Advanced Clinical Resource Therapist & Trainer

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This blog is not a replacement for therapy and is for entertainment and educational purposes only. If these themes bring up any distress for you, please seek formal support.