Journaling for Teens

We often hear how powerful writing can be. After all, it can prompt social change. Martin Luther King Jr.’s “Letter from Birmingham Jail” galvanized support for the civil rights movement. Einstein’s 1905 paper “On the Electrodynamics of Moving Bodies,” which introduced the theory of special relativity, revolutionized our understanding of space and time.

For teens struggling with mental health issues, the practice of expressive writing can be just as powerful, albeit on a personal level. You might know this practice by its informal name: journaling. Journaling for mental health is an excellent way for adolescents to process difficult feelings and develop a more compassionate relationship with themselves.

What is journaling?

Many people think that journals and diaries are the same, but this isn’t true. While a diary is typically used to record daily activities and events, a journal is a space to work through struggles and reflect on personal growth. Journaling is a process of recording thoughts, feelings, and reflections and is therefore a more emotional and spiritual writing exercise.

Why is journaling good for mental health?

Studies have shown that there are many benefits of journaling for youth struggling with mental health challenges. Here are some:

Develops emotional intelligence

Journaling is an excellent way for teens to boost emotional intelligence because it helps them get in touch with their feelings. It also increases self-awareness, helping them identify and manage emotions more effectively. This improved emotional regulation reduces a teen’s likelihood of acting out or suppressing their feelings. As adolescents explore their emotions through journaling, they also become better at understanding and responding appropriately to the emotions of those around them.

Tracks progress

Journaling allows youth to track progress and reflect on personal growth. As they review past entries in their journal, they’ll likely realize they’ve overcome challenges they once thought were insurmountable. They will also notice that they manage emotions better and employ more effective problem-solving strategies.

Uncovers recurring patterns

Journaling can help adolescents notice patterns of thoughts, feelings, and behaviors that they may not otherwise recognize. For example, a teen might observe that they frequently feel anxious before social events. With this knowledge, they can work to improve their social skills by practicing conversations with people they feel comfortable with or attending smaller, less intimidating gatherings. They can also develop healthy coping mechanisms, such as deep-breathing exercises or positive self-talk, to manage their anxiety more effectively.

Boosts problem-solving abilities

When a teen writes down their problems on paper, it can feel like a weight lifting from their shoulders. Problems don’t seem quite so big once transformed into words on a page. In this way, journaling encourages teenagers to see challenges more clearly, sometimes prompting unexpected insights and novel solutions.

For example, a teen might start journaling about feeling overwhelmed with schoolwork. As they write, they might realize that their stress isn’t just about the amount of work but their fear of failing. Recognizing this underlying fear is the first step toward addressing it, perhaps by developing better study habits, learning new strategies for managing the fear (e.g., mindfulness or meaning-making), or seeking professional help.

Does journaling help with depression?

A 2006 study by Stice et al. found that writing in a journal can be as effective as cognitive behavioral therapy (CBT) in managing depression symptoms in young adults. A 2018 research paper similarly suggests that expressing painful experiences in words helps one to process and release negative emotions, thereby reducing symptoms of post-traumatic stress disorder (PTSD). These and other studies indicate that while not a replacement for traditional therapies, journaling is a promising strategy for relieving stress and mitigating some common symptoms of depression, anxiety, and related conditions.

Teen journaling: How to journal for mental health

If you want to help your teen establish a consistent journaling practice to boost their mental health, know that there are several effective options. Your teen might prefer the old-fashioned method: pen on paper. However, they could also type journal entries on a computer or use a journaling app.

Whatever medium they choose, encourage your child to find a quiet spot where they can sit comfortably and without interruptions, such as the living room couch, a backyard lounge chair, or at their bedroom desk. Having them start with brief writing sessions can make the new practice more manageable and less intimidating. While some experts say 20 minutes a day is ideal, even a few minutes can be beneficial.

Tell your teen to start by writing something simple, such as a few short paragraphs that reflect on their day or a list of five things they’re grateful for. Remind them not to worry about spelling, grammar, or punctuation. They should feel free to express their thoughts and feelings however they want and without constraints. Putting uncensored thoughts in writing is part of what makes the practice of journaling so beneficial.

For some teenagers, establishing a set time each day to journal will increase the likelihood of sticking with the habit. However, not all young people do well with rigid schedules. Some may find it more effective to journal as the need arises.

Some teens might find they want to journal first thing each morning. Often, thoughts simmer in our minds all night long, either due to dreams or because we didn’t fully discharge them before going to bed. Writing a journal entry upon awakening is like a brain dump: it allows us to purge the chaotic jumble of negative thoughts and emotions from our consciousness, which can help set a positive tone for the day.

Whatever schedule your teen chooses, have them keep their journal where they can easily access it. That way, it’ll be available whenever inspiration strikes or they feel overwhelmed by the day’s events. Being able to access their journal at a moment’s notice helps incorporate journaling into their daily activities, making it more likely that they’ll leverage this powerful tool for mental health.

Above all, be patient with your adolescent. Establishing and honing a new habit doesn’t happen overnight.

Journal prompts for teens: 25 ways to kickstart the writing process

Often, the most challenging part of writing is getting started. With that in mind, here are 25 journal prompts for teens that will help get your teen journaling:

Write about a place you’ve never been but would love to visit. What draws you to it?
Share your biggest dream and what you’re doing to achieve it.
Describe a time when you felt lonely. What helped you feel better?
Write about a challenge you faced recently. How did you overcome it?
Write about a hobby or interest you’ve always wanted to try but haven’t yet.
Describe a situation where you felt misunderstood. How did it make you feel?
Think about someone who caused you pain. Write a letter expressing your feelings and what you wish they’d understood.

What are some things you wish people understood about you?
Think about a time when you had to stand up for something you believed in. How did it shape you?
Describe a time when you felt anxious. What helped you calm down?
Think about a time when you felt out of place. What did you learn from that experience?
Describe a time when you felt happy. What made you feel that way?
Imagine you’re creating a time capsule to open in 50 years. What would you include and why?
Write about a time when you felt terrified. What helped you feel safe again?
What are some things you do for self-care?
Imagine you could have any superpower. What would it be and how would you use it?

Recall a time when you felt outraged. What triggered the anger? How did you manage it?
Think about a time when you had to step out of your comfort zone. How did it feel and what did you learn?
Write about three things you’re grateful for today.
If you could have a conversation with your future self, what questions would you ask?
Share three qualities you admire in yourself.
Write about a book, song, or movie that changed your perspective on something important.
Describe a dream you had recently and what you think it means.
Describe a difficult decision you had to make. What did you choose and why?
What are some things you do to stay true to yourself?

A highly effective alternative to in-person therapy

Journaling is a great way for anyone to sort through thoughts and feelings, manage stress, and boost self-acceptance and self-understanding. For those with more serious challenges or mental health conditions, it may also be an effective part of a comprehensive treatment plan under the guidance of a professional counselor.

If your teen is struggling and doesn’t have a therapist, there’s an option you may not have considered: online counseling. While many teens endure mental health challenges, not all can attend in-person therapy. Some suffer crippling social anxiety and can’t sit for hours in crowded waiting rooms. Others feel embarrassed due to the stigma of counseling. Afraid of being judged by peers or family members, they may be unwilling to seek help.

Some teens live in areas with poor access to mental health professionals. Rural locations often have few therapists, making regular visits challenging at best. Getting to and from therapy sessions can also be a problem, especially if a teen or their family lacks reliable transportation.

With online teen therapy, however, teens can receive treatment from the comfort of their own homes—or from anywhere with an internet connection. Such therapy has been shown to be highly effective at treating a variety of mental health issues common among today’s adolescents, including depression, anxiety, and eating disorders. If your teen needs help establishing a journaling habit for mental health or needs more than journaling to achieve well-being and forge a fulfilling future, consider online therapy.