benefits of creative writing for mental health

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Writing Can Help Us Heal from Trauma

• Deborah Siegel-Acevedo

Three prompts to get started.

Why does a writing intervention work? While it may seem counterintuitive that writing about negative experiences has a positive effect, some have posited that narrating the story of a past negative event or an ongoing anxiety “frees up” cognitive resources. Research suggests that trauma damages brain tissue, but that when people translate their emotional experience into words, they may be changing the way it is organized in the brain. This matters, both personally and professionally. In a moment still permeated with epic stress and loss, we need to call in all possible supports. So, what does this look like in practice, and how can you put this powerful tool into effect? The author offers three practices, with prompts, to get you started.

Even as we inoculate our bodies and seemingly move out of the pandemic, psychologically we are still moving through it. We owe it to ourselves — and our coworkers — to make space for processing this individual and collective trauma. A recent op-ed in the New York Times Sunday Review affirms what I, as a writer and professor of writing, have witnessed repeatedly, up close: expressive writing can heal us.

• Deborah Siegel-Acevedo is an author , TEDx speaker, and founder of Bold Voice Collaborative , an organization fostering growth, resilience, and community through storytelling for individuals and organizations. An adjunct faculty member at DePaul University’s College of Communication, her writing has appeared in venues including The Washington Post, The Guardian, and CNN.com.

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Writing can improve mental health – here’s how

Creative Writing Lecturer, Cardiff Metropolitan University

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Christina Thatcher does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Cardiff Metropolitan University provides funding as a member of The Conversation UK.

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Ernest Hemingway famously said that writers should “write hard and clear about what hurts” . Although Hemingway may not have known it at the time, research has now shown that writing about “what hurts” can help improve our mental health .

There are more than 200 studies that show the positive effect of writing on mental health. But while the psychological benefits are consistent for many people, researchers don’t completely agree on why or how writing helps.

One theory suggests that bottling up emotions can lead to psychological distress . It stands to reason, then, that writing might increase mental health because it offers a safe, confidential and free way to disclose emotions that were previously bottled up .

However, recent studies have begun to show how an increase in self-awareness , rather than simply disclosing emotions, could be the key to these improvements in mental health.

In essence, self-awareness is being able to turn your attention inward towards the self . By turning our attention inward, we can become more aware of our traits, behaviour, feelings, beliefs, values and motivations.

Research suggests that becoming more self-aware can be beneficial in a variety of ways. It can increase our confidence and encourage us to be more accepting of others . It can lead to higher job satisfaction and push us to become more effective leaders . It can also help us to exercise more self-control and make better decisions aligned with our long-term goals.

Self-awareness is a spectrum and, with practice, we can all improve. Writing might be particularly helpful in increasing self-awareness because it can be practised daily . Rereading our writing can also give us a deeper insight into our thoughts, feelings, behaviour and beliefs.

Here are three types of writing which can improve your self-awareness and, in turn, your mental health:

Expressive writing

Expressive writing is often used in therapeutic settings where people are asked to write about their thoughts and feelings related to a stressful life event. This type of writing aims to help emotionally process something difficult .

Research shows that expressive writing can enhance self-awareness , ultimately decreasing depressive symptoms , anxious thoughts and perceived stress .

Reflective writing

Reflective writing is regularly used in professional settings, often as a way to help nurses, doctors, teachers, psychologists and social workers become more effective at their jobs . Reflective writing aims to give people a way to assess their beliefs and actions explicitly for learning and development.

Writing reflectively requires a person to ask themselves questions and continuously be open, curious and analytical. It can increase self-awareness by helping people learn from their experiences and interactions. This can improve professional and personal relationships as well as work performance, which are key indicators of good mental health .

• Creative writing

Poems, short stories, novellas and novels are all considered forms of creative writing. Usually, creative writing employs the imagination as well as, or instead of, memory, and uses literary devices like imagery and metaphor to convey meaning.

Writing creatively offers a unique way to explore thoughts, feelings, ideas and beliefs. For instance, you could write a science fiction novel that represents your concerns about climate change or a children’s story that speaks to your beliefs about friendship. You could even write a poem from the perspective of an owl as a way to represent your insomnia.

Writing creatively about challenging experiences, like grief , can also offer a way to communicate to others something which you feel is too complicated or difficult to say directly.

Creative writing encourages people to choose their words, metaphors and images in a way that really captures what they’re trying to convey. This creative decision-making can lead to increased self-awareness and self-esteem as well as improved mental health .

Writing for self-awareness

Self-awareness is a key component for good mental health and writing is a great place to start.

Why not take some time to write down your feelings about a particularly stressful event that has happened during the pandemic? Or reflect on a difficult work situation from the last year and consider what you have learned from it?

If you prefer to do something more creative, then try responding to this prompt by writing a poem or story:

Think about the ways your home reveals the moment we are currently in. Is your pantry packed with flour? Do you have new objects or pets in your home to stave off loneliness or boredom? What you can see from your window that reveals something about this historic moment?

Each of these writing prompts will give you a chance to reflect on this past year, ask yourself important questions, and make creative choices. Spending just 15 minutes doing this may give you an opportunity to become more self-aware – which could lead to improvements in your mental health.

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Creative Writing, Literature, Storytelling and Mental Health Practice

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This chapter draws on the author’s own experience of writing and of facilitating a creative writing group for service users. It provides an overview of therapeutic uses of creative writing, including Pennebaker’s work on expressive writing. It reviews evidence for the use of literature, creative writing and poetry in mental health care, exploring bibliotherapy, therapeutic writing and poetry therapy as well as narrative biography. Creative writing is examined as a tool for promoting both the recovery of service users and the professional development of mental health practitioners, including a discussion of the value of storytelling in mental health nursing. The chapter concludes by considering the role of journaling and blogging and the overlapping areas of therapeutic writing, literary writing, autobiography and writing for publication.

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“Écrire, c’est une façon de parler sans être interrompu.” (Jules Renard , 1895.)

I have created a blog – to be found at https://tonygillam.blogspot.co.uk / – to publish material supplementary to this book and which, I hope, will offer an ongoing forum for those interested in creativity, wellbeing and mental health practice.

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Gillam, T. (2018). Creative Writing, Literature, Storytelling and Mental Health Practice. In: Creativity, Wellbeing and Mental Health Practice. Palgrave Studies in Creativity and Culture. Palgrave Pivot, Cham. https://doi.org/10.1007/978-3-319-74884-9_7

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How Storytelling Is Good for Your Mental Health

Barbara is a writer and speaker who is passionate about mental health, overall wellness, and women's issues.

Daniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania.

Lucy Lambriex / Getty Images

The Link Between Storytelling and Mental Health

Mental health benefits of storytelling, transforming your story.

Storytelling is typically described as telling or writing stories. These narratives are often told for entertainment and to engage listeners or readers. Storytelling, however, is also powerful in shaping your mental health .

We are storytellers when we share with a family member about a negative event that happened at the market. We also are storytellers when we describe the beginning of a romantic relationship .

When we talk about events, characters, actions, themes, feelings, and ideas, we use storytelling techniques daily.

“Here’s the story” is the way we begin some of our conversations. We share stories with others more often than we realize.

This article discusses the value of storytelling and details the mental health benefits of sharing stories.

Press Play for Advice On Self-Talk

Hosted by Amy Morin, LCSW, this episode of The Verywell Mind Podcast , featuring best-selling author Kindra Hall, shares how to tell yourself more helpful stories. Click below to listen now.

Subscribe Now : Apple Podcasts / Spotify / Google Podcasts

Annie Brewster, assistant professor at Harvard Medical School and internist at Massachusetts General Hospital is the founder of Health Story Collaborative . She started this nonprofit organization to help patients and families make sense of trauma and a range of mental and physical health challenges. 

She also wanted to create a forum for story exchange and thereby transform healthcare through storytelling. She believes that stories connect us.

Research from the field of narrative psychology shows a link between narratives and well-being. Exploring personal stories, reflecting on them, changing these narratives, and sharing them might make us vulnerable , but also helps us heal and grow.

Here are some positive gains for your brain when you’re involved in storytelling. Just by telling stories, listening to stories and sharing stories we are doing something good for our mental health.

Boosts Listening Skills & Fosters Imagination

You become an active listener when you focus with all of your senses and give complete attention to stories. Becoming a better and active listener is a great social skill to have.

You also develop your imagination and expand your thinking by reading stories in books. You can use reading to exercise your brain’s health and fitness . Good imaginations can sometimes enable people to weather life’s stressors better.

When we watch a scary movie, we are immersed in Hollywood’s version of a story. During those two hours, we are being transported and living in an imagined world. The writer, director, costume designer, production crew and others are creating this story for us.

Increases Empathy & Memory Retention

When we connect with the characters in a story, our brain releases oxytocin . Oxytocin is associated with empathy, a building block in helping us connect and deepen our relationships.

In addition to increasing empathy , another benefit we derive from storytelling is improved  memory . Jennifer Aaker, a marketing professor at the Stanford Graduate School of Business, says that people remember information when it is weaved into narratives “up to 22 times more than facts alone.”

That’s why when we are carried along by a narrative, invested in an outcome, or moved emotionally, it’s the story’s power at work. It’s not facts and features that sway us.

Increases Positive Emotions

According to recent research in positive psychology, how we tell our stories controls our mood and self-image. Stories can uplift us and change our moods. This changed mood and outlook is no small matter.

A reasonable amount of positive emotion and optimism allows us to cope better with adversity and meet the obstacles we face.

In a study done with hospitalized children in intensive care, one storytelling session led to an increase in oxytocin, a reduction in cortisol and pain, as well as positive emotional shifts in the children.

Storytelling’s power in regulating physiological and psychological functions is not to be dismissed. It’s a simple intervention in alleviating pain and discomfort and changing our emotional landscape.

Helps Those With Dementia

People with dementia have also benefited from participating in community storytelling and reminiscence therapy . Like many arts including music, storytelling has been shown to help senior community members tackle and improve their compromised memory issues.

Helps Us Engage With Others

Not only do speakers employ stories to captivate their audiences. Even scientists seeking to better connect with laypeople and the public at large are embracing storytelling.

A recent article in the Journal of Neuroscience says while their work may involve neurobiological mechanisms, rather than presenting with scientific-journal type specifics, scientists are having success weaving in more stories.

That change could mean lecturing more about how their scientific work and process developed, conveying the information and details in a more personal way, or discussing research like a story to better engage their listeners.

Helps Us Build From Success and Failure

Changing your personal narrative in response to both success and failure can have positive effects. In research with adolescents regarding persistence and academic achievement, scientists found that new narratives can self-motivate in positive ways.

Success narratives can remind people how they were effective in goal achievement, thereby increasing their self-esteem and motivating them to aim for success again.

On the other hand, failure narratives are also powerful. When told in a new way, they can enable people to appreciate their attempts, give themselves credit for getting through their challenges and encourage them to see they’re better prepared to deal with challenges in the future.

Narrative therapy helps people move past the problematic stories that hold them back in life. By challenging unhealthy beliefs and widening the way they view the stories of their life, they find alternative stories. This leads to new and healthier viewpoints moving forward.

In fact, recent research on narrative identity shows that when it comes to life stories, those who find redemptive meanings in their past challenges and adversity, and who tell their life stories with ideas that include agency, exploration or more open-mindedness enjoy higher levels of mental health, well-being, and maturity.

By choosing a different viewpoint, you can improve your mental health.

Let’s say, for example, your brother was the favorite when you grew up. You could grow up to be angry and bitter at the injustice of that. Or you might forgive your parents. You may rationalize that it was a cultural thing.

The act of telling stories helps us connect to others, make meaning, organize our lives into a coherent narrative and immerse ourselves in others’ tales. While we share stories, we are also improving our mental health and well-being.

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By Barbara Field Barbara is a writer and speaker who is passionate about mental health, overall wellness, and women's issues.

How can creative writing help individuals struggling with their mental health?

By steve mccarthy-grunwald and mental health students.

The use of creative writing in its various forms has been seen to resonate with our mental health and wellbeing. Many individuals have, and currently use, the written word to help express their emotions and experiences to develop a deeper level of self-awareness. This in turn does offer some support towards becoming more resilient in the future.

How do our mental health nurses use creative writing?

Over the past few years, our mental health nursing team has incorporated sessions looking at the power of ‘narratives’. Looking at developing awareness and appreciation of creative story writing, in particular poetry. We look at how this can offer an alternative medium for mental health nurses to consider using with clients in clinical practice. With the express purpose of seeing beyond the ‘activity’ itself and recognising its therapeutic value. These sessions coincide every year with National Poetry Day. This is the annual mass celebration that takes place on the first Thursday of October and encourages anyone to enjoy, discover and share poetry. This year's theme was Vision.

We start with a discussion and presentation on the potential uses of creative writing within mental health nursing. We recognise examples of many famous authors and poets who have struggled with their mental health but found solace within the written word. We encourage our third-year mental health nursing students to try to create a piece of poetry and to experience first-hand how poetry can offer a deeper spiritual meaning to ourselves and the world around us. Here are some wonderful examples of this year’s poems from our students to inspire you to give it a go.

Poem by Ella Morley, third-year mental health nursing student

A Quiet Rage by Stacey Moore, third-year mental health nursing student  

Poem by Sera Jenkins, third-year mental health nursing student

Seen/Unseen by David Rawsthorn, third-year mental health nursing student

Are you interested in studying mental health nursing.

We offer a BSc Mental Health Nursing  course and an  MSc Nursing with a pathway in Mental Health (Pre-Registration ) course. Here at the University of Cumbria, we will enable you to gain all of the knowledge and practical skills you need to become a confident and qualified Nursing and Midwifery Council registered mental health nurse. It's time for you to make a difference, visit our course page today for more information on the course, call 0845 606 1144 or email  [email protected]  to speak to an expert and plan your career.

Want to find out more?

You are ready to take that next step. Ready to make that life-changing decision and work towards your career goals. By downloading our prospectus you will have the world at your fingertips. You can browse our 100+ unique course options and have access to finance and support information to get you started. Discover all of the courses available to you from Arts to Zoology – we’re excited to see what you choose.

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Creative writing in recovery from severe mental illness

Affiliation.

• 1 School of Psychology and Counselling, Queensland University of Technology, Brisbane, QLD 4059, Australia. [email protected]
• PMID: 23211053
• DOI: 10.1111/j.1447-0349.2012.00891.x

There is evidence that creative writing forms an important part of the recovery experience of people affected by severe mental illness. In this paper, we consider theoretical models that explain how creative writing might contribute to recovery, and we discuss the potential for creative writing in psychosocial rehabilitation. We argue that the rehabilitation benefits of creative writing might be optimized through focus on process and technique in writing, rather than content, and that consequently, the involvement of professional writers might be important. We describe a pilot workshop that deployed these principles and was well-received by participants. Finally, we make recommendations regarding the role of creative writing in psychosocial rehabilitation for people recovering from severe mental illness and suggest that the development of an evidence base regarding the effectiveness of creative writing is a priority.

Keywords: creative writing; recovery; rehabilitation; severe mental illness.

© 2012 The Authors; International Journal of Mental Health Nursing © 2012 Australian College of Mental Health Nurses Inc.

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Write Mind, a creative writing workshop to improve mental health

Christina Szuch , an embedded clinician for the College of Arts and Sciences, started Write Mind, a creative writing workshop for the Counseling and Consultation Service (CCS) , to help student attendees explore the mental health benefits of creative writing. 

Szuch is an alumna of the Department of English where she studied creative writing as an undergraduate. Her love for reading and writing began at an early age. In fact, she earned a lot of Pizza Hut Book It! personal pan pizzas for being a young, avid reader. 

“I was one of those kids who was constantly reading,” says Szuch. “I think that naturally evolved into wanting to write. I still have an ‘illustrated’ book I wrote at around six years old about sentient foods going about their daily lives, managing whatever interpersonal conflicts sentient foods deal with.”  

Szuch enjoyed all the classes on fiction, poetry, creative writing and screenwriting offered by the English department. After graduating with her BA, she now has “almost a full bookshelf of poems and stories by people I know personally.” She adds, “this year I also started a routine of taking a walk and then reading in a coffee shop every Friday, so I’m trying to keep up that Book It! energy even without the free pizza.”  

With her Master of Social Work from Ohio State, Szuch became a full-time clinician working closely with students. Szuch likes to include clients’ unique strengths and interests in treatments. She is also excited to explore the role of creative writing, bibliotherapy and other art forms in mental health. “There’s research coming out on things like therapeutic writing groups and bibliotherapy for adults using fiction books and series rather than the traditional self-help books you’d probably think of,” she says.  

Szuch mentioned that researchers also study how tabletop roleplaying games, such as Dungeons & Dragons, can be used therapeutically. There is a potential to incorporate every form of storytelling, including creative writing, in mental health treatments. 

“I’ve also seen how, anecdotally, a lot of people including myself find comfort in expressing and processing emotions through their art,” Szuch says. “We can let out feelings we might not feel comfortable showing in everyday life, find characters we relate to or admire, or maybe just escape our own anxieties and spend time in a fictional universe for a bit.” 

One student organization Szuch was involved in during her time as an undergraduate, The Grove – A Creative Writing Community, inspired her to develop the first–of–its–kind therapeutic writing workshop on campus, Write Mind. She elaborates, “The Grove had a similar structure of prompts, freewriting time and discussion. I used that general structure but added time to read examples by well-known writers...and the psychoeducational components like discussing benefits of writing and where students can go for further mental health resources.” 

Each Write Mind workshop lasts 45 to 60 minutes, and students don’t need any prior writing experience to join. The workshop starts with an introduction and a short discussion about wellness tips. After that, students can read short pieces of writing provided by Szuch or look up pieces they find inspiring. Szuch then provides optional prompts based on the reading and encourages students to write for about 20 minutes on mental health concepts.  

“Each prompt is based on a different short piece of writing,” she adds. “For example, we read the lyrics to Bo Burnham ’s  That Funny Feeling  and tried to create a list of imagery about our pandemic experience using all 5 senses, or read a Hanif Abdurraqib poem and wrote about a childhood memory brought up by a song.” 

Szuch stresses that there’s no pressure to finish or share the writing if students don’t feel comfortable. “I tell students that if they take away nothing else, I at least want them to see what it’s like to dedicate 20 minutes in the middle of a busy week to doing something creative just for fun without pressure or expectations,” Szuch says.   

Most participants are part of the First Year Success Series (FYSS) or Second-Year Transformational Experience Project (STEP). Students in both programs can attend any CCS workshop as one of their campus activities. Sometimes, Szuch sees a few engineering and business students visiting the workshop. 

Szuch says her favorite part of the workshop is getting to know different types of art students are into and how they incorporate creativity into their lives, such as cooking, knitting, weekly museum trips, photography, dance and music. “Another cool thing is that I’ve had a few students talk to me at the end and ask about ways to get involved with writing communities in Columbus because it’s something they want to do more of,” she says.  

Kurt Steelman , a student in STEP, finds the experience “extraordinarily relaxing” and hopes to make creative writing part of their future routine after experiencing first-hand the benefits of creative writing. 

“It felt good to come out of the session with a distinct feeling of accomplishment,” Steelman writes in their reflection. “Although I don’t think I wrote anything worth a prize, it was still cool to have a piece of work to call my own. In the future, I will certainly look to creative writing as a way to relax and provide me with something other than a traditional job to work on.” 

Szuch plans to run Write Mind in the coming autumn semester and encourages students to check out or request a workshop as part of student organizations, classes or events on the CCS website .  

Reflecting on her journey from a book lover and writer to a mental health clinician, Szuch concludes, “Art can’t always be a complete substitute for mental health treatment, but I do see it as a supplement.” 

By Han Chen

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• Mar 11, 2019

Creative Writing Prompts for Mental Health

Updated: Mar 12, 2019

There is plenty of great research proving that journaling and creative writing can improve mental, and even physical health. Writing is a powerful tool that can be used for so many things; making sense of difficult situations, identifying and understanding big emotions, easing loneliness, cultivating meaning, improving self-esteem, learning to forgive...the list goes on!

However, all writers can attest to the anxiety that a blank page can induce. It's a lot of pressure to sit down and figure out how to write something that improves your mental health. If you're not sure where to begin, skim through the following prompts and write to the prompt that speaks to you the mos

Personify your anxiety, panic, depression, or addiction. Give it a name, a voice, a physical form-human or otherwise. When your symptoms are at their worst, what is this being saying to you? What do you want to say back? (For some reason, my anxiety is an insidious green version of Mad Magazine's Spy vs. Spy pictured below. His name is Jeff).

Ten years from now, in a perfect world, who are you and what are you doing with your life?

What positive things are you doing in your life right now that you never get thanked for? How would things change if you started being appreciated for those actions?

Do you have ghosts?

Write about a time you meant to go one place, but ended up somewhere else.

Spend some time thinking about who your alter-ego might be. How does this person look/act/dress? What pieces of yourself does your alter-ego express?

Are there cycles or seasons to your life that you haven't thought about before? How do you know you are in one of these cycles/seasons?

What is terrifying?

What is awe-inspiring?

What are you f---ing mad about?

Here, at the tail end of winter in Denver and Summit County, many of us need a little boost in mood and energy to get us through to those warmer, sunnier summer months. Writing can be a great addition to your self-care practice, which is especially important during the darker, colder times of year.

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Mental Health Journaling: The Benefits of Writing for Wellness

• May 08, 2024

Home » Day One Blog » Mental Health Journaling: The Benefits of Writing for Wellness

As the benefits of mental health journaling continue to be researched, we’re finding more about how this simple practice can improve various aspects of well-being and overall quality of life. Studies have shown that engaging in regular journaling can help reduce stress, manage anxiety and depression symptoms, enhance self-awareness, promote emotional regulation, and even strengthen resilience in the face of challenges.

In this article, we’ll explore the many compelling benefits of mental health journaling. We’ll also offer some prompts and techniques for expanding your journaling practice.

Key Takeaways

• Just 15 to 20 minutes a day of journaling is enough to see the mental health benefits.
• Journaling can be a healthy way of coping with everyday stress and challenges.
• Journaling helps clarify thoughts and regulate emotions.
• Expressive writing facilitates self-reflection, personal growth, and problem-solving.

The Compelling Benefits of Mental Health Journaling

Whatever your reason to start, journaling is a powerful tool that will help you manage and maintain your mental health. 

1. Establish Healthy Coping Skills

Creating healthy coping skills is foundational to maintaining mental wellness. Coping methods are the habits that help you get through stressful or painful experiences. From working out frustrations at the gym to biting fingernails, everyone has big and small, healthy and not-so-healthy ways to cope with life’s challenges. You may not even be aware of the ways you cope with stress, but daily journaling can help you recognize the positive and negative (adaptive and maladaptive) habits you have for dealing with distress. 

Journaling itself is a healthy coping method that anyone can add to their personal toolbox. You don’t need to be a skilled writer or invest in a lot of special equipment. If you can carve out 15 to 20 minutes of quiet time each day, you can instantly start enjoying how journaling benefits mental health. 

A pen and a simple plain notebook or your fingers and a laptop are all you need to get started. Using journal prompts makes writing even easier. Journaling can become your go-to method of dealing with stressful or painful situations.

2. Reduce Stress

Journaling as  expressive writing can also relieve stress . In fact, journaling is scientifically proven to help reduce stress levels and the symptoms of anxiety.

The many  benefits of journaling  are backed by research, with some of the health benefits of expressive writing including lowered blood pressure, improved mood, and a reduction in the number of stress-related doctor’s visits.

3. Manage Anxiety and Depression Symptoms

People diagnosed with anxiety, depression, and other mental health concerns are often  encouraged to include journaling  in their self-care routine. Studies have shown that journaling can  help people manage anxiety and reduce symptoms , especially as part of a mental health treatment program.

Journaling for anxiety , in particular, can increase your self-awareness and help you recognize patterns in your behavior that might be adding to your stress level. Through journaling, you can better track patterns in your behavior that can lead to positive change. Your journal can also reveal how you’ve changed over time and which coping strategies were the most successful.

4. Release and Process Emotions

In childhood, we all learn how to handle our emotions. The first lessons in coping skills come from watching others, mainly parents or other authority figures. Unfortunately, those lessons are sometimes maladaptive. An inability to release and process emotions in a healthy way can affect your self-esteem, relationships, and mental and physical wellness. 

Journaling can help you better understand your emotions. Journaling about feelings offers an opportunity to express your emotions in a safe, private space without judgment. Instead of pushing down uncomfortable feelings or following dysfunctional family patterns because they are familiar, you can pour your thoughts and feelings onto the pages of your journal. 

Expressing emotions is the first step to understanding them better. If, like many people, you’ve been taught to avoid “negative” emotions, you may have difficulty distinguishing between anger and hurt or shame and regret. Journaling is a way to get to know your feelings without sharing them with anyone else. There’s no need to worry about what others might think or if you’re expressing yourself in the “right” way. Your journal is a private space where you can explore your feelings in a way that works for you. 

5. Identify Patterns and Triggers

Journaling benefits mental health by giving you a platform to examine patterns in your moods, reactions, behavior, and thought processes. You may learn you’re unhappy with some of the ways you react and take steps to change. 

Looking through the pages of your journal, you’ll likely recognize your personal triggers—the things that make you feel strong emotions or act out in maladaptive ways. Once you understand these patterns and triggers, you can take steps to change them or change the way you react to them. 

Reflecting on your thoughts and behaviors also encourages you to look at yourself through many different lenses. The point of self-awareness isn’t only to become aware of your more negative traits. Seeing your strengths and your successes is just as important. Recognizing your accomplishments helps you have confidence when things are difficult. 

6. Deepen Self-Awareness

Regular self-reflection is like having a deep conversation with yourself. You can learn things about yourself through journaling that you may not have realized before. If you’re like most people, many of your habits, behaviors, and ways of thinking are automatic. They are learned reactions that you perform without thinking. 

Consider the benefits of self-awareness:

• Self-reflection helps to focus your energy on a specific goal. Gaining insight can help you be more productive and let go of self-doubt. In the business of everyday life, people don’t often have the time to stop and contemplate why they think or react a certain way, especially in circumstances that are emotionally charged. One of the benefits of journaling is that it’s a way to stop, mentally relax, and take time each day to reflect on the most important things.  
• Discover your values, beliefs, and core identity. Part of self-growth is understanding how your core identity forms. Many people grow into adulthood without questioning the values they learned at home, through peer groups, or in their culture. 
• Improve problem-solving and decision-making skills . Self-doubt is an obstacle to making decisions, but journaling can help. Instead of overthinking and making a problem more complicated, writing allows you to empty your mind of confusing and conflicting thoughts. Whatever the issue, journaling is a beneficial way to organize your thoughts so you can see a challenge and its solutions with more clarity. (More on that next.)

7. Clarify Thoughts and Find Solutions

Have you ever said, “I don’t know what to think,” and really meant it? Sometimes there are so many ideas and options that it feels almost impossible to sort them out. Writing in your journal is a way to sort out a multitude of confusing thoughts and get some clarity. 

You can take an analytic approach to journaling when you need to solve a problem or make a big decision. Make a pros and cons list, or write about the possible scenarios related to a difficult decision. Once you’ve written out all the “what ifs,” you can take your time and see how you feel about the potential outcomes. 

Looking back at previous journal entries can also help you get perspective. Reviewing how you’ve handled problems in the past and what you might like to do differently this time can give you the confidence you need to make a change.

8. Strengthen Resilience in the Face of Challenges

When faced with difficult situations or setbacks, journaling provides a way to reflect on challenges and explore different perspectives. Through writing, you can gain new insights, identify patterns, and recognize your own strengths and resources. This process can enable you to reframe your experiences and find new meaning or opportunities for growth within difficult circumstances. By shifting your perspective through journaling, you can build resilience by cultivating a more positive and adaptive mindset.

For example, journaling provides a space for exploring strategies to overcome challenges. By engaging in reflective writing, you can explore different options and develop action plans. Journaling can help build resilience by fostering a sense of control, agency, and proactive engagement with your challenges.

How to Start Mental Health Journaling

Mental health journaling is often used in conjunction with therapy, especially if you are supporting your mental health needs and seeking professional guidance. A trained therapist can provide valuable insights, help you navigate difficult emotions that may arise during the journaling process, and offer personalized strategies for self-reflection and growth. Their expertise can enhance the benefits of therapeutic journaling, ensuring that you receive the necessary support and guidance to address your specific mental health concerns effectively.

However, if you’re starting on your own, here are some steps to guide you in establishing a mental health journaling practice:

1. Choose Your Favorite Way to Write

Decide whether you prefer to journal in a traditional notebook, a digital journaling app like Day One , or even an audio journal. Each medium offers unique advantages: notebooks provide a tactile experience that many find therapeutic; digital apps offer convenience and features like password protection and searchability; audio journals can be particularly helpful if you find speaking more natural than writing. Choose a format that feels most comfortable and accessible for you.

2. Ensure What You Write is Private

Ensure your journal is a private space where you can be completely honest. This confidentiality can make it easier to express thoughts and feelings you might not be ready to share with others. Consider keeping your journal in a locked drawer or using apps with strong end-to-end encryption to maintain your privacy.

3. Try a Structured Approach

If you’re unsure what to write about, consider using journal prompts tailored to your needs. Prompts such as “What am I feeling right now?” or “What did I do today that made me feel good?” can be a great starting point Having a structure can help ease you into the writing process by reducing the pressure to come up with topics on your own. For even more structure, you may want to try a journal template that leads you through the same reflective prompts or questions each time you have a journaling session.

4. Express Your Feelings

Allow yourself to express whatever comes to mind without judgment. The goal is to acknowledge your emotions and thoughts freely. Writing about your feelings can provide a safe outlet for expression and can lead to deeper insights over time. Expressive writing taps into your deepest thoughts and feelings, offering a release that can be both healing and enlightening.

5. Explore Fresh Insights

As you write, focus on uncovering new understandings about yourself and your experiences. Use your journal to explore questions that go deeper, like, “Why does this matter?” or “What can I learn from this?” Encourage yourself to dig beneath the surface of your initial thoughts and feelings, which can lead to transformative insights and personal growth.

6. Consider What Actions You Can Take

After identifying and exploring your feelings and thoughts, think about practical steps you can take to address issues or enhance your well-being. This might include setting small, manageable goals, planning changes in your behavior or environment, or identifying resources for further support such as books, websites, or professionals.

7. Be Patient and Kind with Yourself

Journaling is a personal process that can evoke strong emotions. Approach your experience with kindness and patience, understanding that growth and insight are gradual. Allow yourself the space and time to explore your thoughts and feelings without expectation for quick fixes or immediate clarity.

8. Regularly Review and Reflect to Understand Patterns

Periodically, look back on your journal entries. This can help you see patterns or changes in your thoughts and feelings over time, providing further insights into your mental health journey. This practice can also reinforce positive changes you’ve made and help you recognize areas where you may want to focus more attention moving forward.

By incorporating these steps into your journaling practice, you can create a powerful tool for managing your mental health, enhancing self-awareness, and fostering emotional resilience. Whether used alone or with professional support, mental health journaling can be a transformative and therapeutic practice.

Mental Health Journaling Prompts

The ways journaling benefits mental health are far-reaching, but sometimes staring at the blank page or screen can be intimidating. You may feel stuck when brainstorming an idea to write about or have so much to express you don’t know where to start. Journal prompts can enrich the journaling experience and help you get “unstuck.” 

Journaling prompts are questions, suggestions, or fill-in-the-blank sentences meant to inspire your journaling writing. Journaling prompts for mental health , specifically, may ask pointed questions about your emotions, challenges, or things you are doing to protect your wellness. 

Here are some prompts that can benefit your goal for better mental health:

What feelings am I struggling with right now?

What are my biggest stressors currently, what is one fear or anxiety that i currently have, what am i avoiding by staying busy or distracted, what am i holding onto that i need to let go of, what are some ways i can take better care of myself this week, how have i changed in the last year, what personal strengths have helped me overcome challenges in the past, what situation recently made me feel happy or content, what are three things i am grateful for today.

When using journaling prompts, do your best to find a balance between staying on topic and allowing your mind to take you where it needs to go. Even a prompt that seems simple on the surface can lead to deep insights if you follow your instincts while writing. 

Experience the Benefits of Mental Health Journaling

Writing is a simple but effective way to support your mental health, no matter what challenges you’re facing. Whether you use journaling to complement other forms of mental health care or as a stand-alone practice, it can add meaning to your life on many levels.

Journaling has the potential to bring clarity, healing, and a sense of agency in navigating your emotions and experiences. So, grab a pen and paper, or open the Day One app , and allow the words to flow. Embrace the therapeutic benefits of writing and witness the positive impact it can have on your mental health and overall well-being.

Download the Day One Journal App Today

The Day One journaling app makes it easy to build and maintain a daily journaling habit. Daily journaling reminders , daily writing prompts , and journal streaks are designed to help keep you motivated and consistently journaling.

About the Author

Kristen Webb Wright is the author of three books on journaling. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

This content is not professional advice, diagnosis, or treatment.  You understand and agree that the services, products, and any other information you learn from Day One are not intended, designed, or implied to diagnose, prevent, or treat any condition or to be a substitute for professional medical care . Always seek the advice of your mental health professional or other qualified health provider with any questions you may have. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you’re having suicidal thoughts, call 1-800-273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time (National Suicide Prevention Lifeline). If you are located outside the United States, call your local emergency line immediately.

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The Mental Health Benefits of Creativity

Science continues to reveal encouraging evidence about the mental health benefits of creativity. From painting to potting plants, planning parties and beyond, creative activities help us perceive the world in new and different ways. Creativity allows us to create beautiful work, problem-solve, and refresh our bodies and minds. Having fun positively impacts our mental health.

How Does Creativity Improve Mental Health?

Being creative can increase positive emotions, reduce depressive symptoms and anxiety, and improve the function of our immune systems. The Journal of Positive Psychology supports these findings, stating that “spending time on creative goals during the day is associated with higher activated positive affect.” Positive affect refers to positive moods people experience including joy, happiness, and optimism.

Expressing ourselves through creative and artistic activities can help to relieve stress and anxiety, and lessen shame, anger, and depression after experiencing a traumatic event. At Diversus Health, Clinician Kim Nguyen offers an art therapy referral program for individuals with PTSD.

“Using our creativity, we can also practice releasing and letting go of what could potentially become toxic to our mind, heart, soul and body,” says Kim Nguyen , Clinician at Diversus Health. “Whether it’s through written words, physical or artistic movements such as interpretive dance along with our favorite melodies, splattered watercolor paints, pour acrylic paints, intuitive drawings and/or repeat patterns with Zentangle…etc.; all of these techniques help us to access the powerful tool of our mind – the imagination to heal ourselves.”

Creativity can put us in a flow state, meaning we become focused with optimal attention on a task or activity. This is sometimes called being “in the zone.” When we are in the zone, it can feel euphoric, and we become more mindful and relaxed. This flow state in creativity allows us to feel more positive and cultivates a sense of accomplishment.

How to Boost Creativity

Practicing creativity is a wellness exercise, similar to having a healthy diet and steady workout routine. Even if we do not think of ourselves as artists or creative innovators, we all have a varying amount of energy, intelligence, and discipline to expand on our ability to express ourselves and be creative.

“The more we practice using our imagination, the better we will be able to express ourselves without the need of verbal language,” says Nguyen. “This also helps us to turn inward amid this noisy world.”

Below are some ways we suggest trying to boost your creativity:

Draw or Paint – There is a lot of healing power in making art. Activities like drawing and painting can relieve stress and symptoms of depression, as well as improve memory and resilience in older adults. Drawing and painting can help seniors with dementia reconnect with the world.

Sing or Play Music – Music is a bonding method. When we harmonize or sync with others musically, we develop more positive feelings towards them. Singing can raise levels of oxytocin in both amateur and professional singers. Even listening to music releases oxytocin. Music directly impacts our ability to trust and socially connect to others. This is a great way to enhance creativity and express ourselves.

Dance or Move Your Body – Dancing relieves anxiety and improves our quality of life, while getting us moving. Studies have shown that dancing and moving to music can provide mental health benefits to breast cancer patients and lower risk of dementia in seniors.

Write or Tell Stories – Writing and storytelling have long-lasting psychological and developmental benefits. Exploring imagination and creativity through storytelling, journaling, and writing allows us to express ourselves, problem solve, communicate with others, develop self-confidence, and discover things that make us feel happy and fulfilled.

Spend Time in Nature – Nature affects creativity by way of immersion into natural settings. Disconnecting from technological devices and going out into nature has shown to increase performance in creativity and problem-solving by 50 percent. Nature provides emotionally positive stimuli for enhanced creativity. The next time you are stumped by problems that need solving, step away from the computer to take a walk in the garden or sit in the park.

The experiences we have while being creative or artistic are similar to experiences we gain during meditation, mindfulness, and yoga exercises. Creativity is designed to help us find peace, calm, and happiness in our everyday lives. By being creative, we inspire ourselves to think outside of the box and come up with new ideas. Let’s indulge ourselves in fun activities that allow us to create art, sing, dance, or write. The idea is to feel good, become renewed, and be revitalized through the mental health benefits of creativity.

*If you or someone you love is struggling with mental health, request an appointment with one of our professional mental health providers at Diversus Health today. If you need immediate assistance, call our crisis hotline at 844-493-8255 , or text ‘TALK’ to 38255.

Kinda Frugal

17 Creative Outlets for Coping With Mental Health Struggles

Posted: March 25, 2024 | Last updated: March 25, 2024

When we struggle with our mental health, there are many steps we can take. Experts often recommend indulging in our existing talents or taking the opportunity to try something new.

Creative work can be soothing and help lift our mood. It also provides a good distraction from whatever is troubling us. If you already possess a talent, you’ll know which path to take, but if not, here are some ideas.

1. Painting

Painting is where many creative people start. When we think of creative subjects, painting is often the first option that comes to mind. Taking classes to improve your skills is easy, but you don’t have to return to school.

Buy a canvas, some paints, and brushes, and dive right in. Natural talent helps, but less skilled might even consider a paint-by-number set. It’s an excellent activity for mental health, and no one should feel excluded.

Creative writing can take many different forms. Try some poetry, or if you have storytelling ambitions, try your hand at fiction. Others like reporting on current events. Writing can offer a welcome boost if you take a break due to mental health concerns.

Another good idea is to start a journal. Write down your thoughts and feelings to record your progress through this journey.

3. Model Building

The term “model building” covers a range of options, and you can do anything your imagination desires. A popular choice involves “real-world” scenarios, so perhaps you’d like to build a model railway village.

My passion project is to build a model soccer stadium. You can buy pitches, teams, and stands online and design them any way you want. Some would argue it’s not creative if the items are pre-constructed, but I don’t see it this way. Your imagination takes over as you make the stadium according to your vision.

Singing might be another creative for you. The premiere of TV shows depicting ordinary people joining choirs has led to a rise in singing as a hobby. Start by belting out some tunes in the shower, and see if you’d like to do this in front of others. Millions of popular songs are online, so pick a few karaoke tracks and see what works for you.

If you’re ready for the next step, a greater interest in singing may spur you to join a local choir or spend the occasional night at a karaoke bar.

5. Playing an Instrument

Many of us don’t have the voice of an angel and would never dare to sing. If you’d run a mile from a choir but are interested in music, why not learn to play an instrument? Local college courses are available, or you could hire a tutor to come to your home. Many music stores also offer lessons from professionals.

Consider starting a band or joining a local orchestra if you’re already a skilled musician.

6. Knitting

Knitting is a dying art, but it’s time to revive it. Like other hobbies on this list, it has the qualities needed to offer a boost when you’re mentally drained. Knitting is therapeutic, and seeing the finished product can provide a welcome sense of satisfaction.

Hobby stores should stock everything you need to start knitting, or you can order materials online. If you’re new to the hobby, it’s easy to pick up, and all the instructions you need are available on websites or online videos.

Some may think this suggestion should have appeared in the painting section, but there are differences between the two disciplines. Drawing requires fewer materials to get started. Grab a pencil and sketch pad, and you’re ready to go.

Drawing also involves less mess and is a preferred option for many creative people.

8. Woodworking

If you’re already a skilled woodworker and have the tools at home, this is a great time to indulge in your favorite hobby. If you’re a novice, there are classes you can take to help develop those talents.

Many of us took woodworking classes in school. There was satisfaction in working with natural materials and producing a chess board or spice rack. You can feel that sense of achievement in adulthood, too.

Cooking is an essential activity in the home, but if you want to test your skills in the kitchen, you can take it a step further by making it creative and turning it into an art form. Move on from basic dishes and aim for a complex meal that you’ve always wanted to try.

Baking and dessert making can also produce impressive results that delight your family and friends.

10. Photography

If you’re the type of photographer who points and clicks, it may be time to elevate those basic skills. Many of us have an eye for a good picture but can’t figure out the various camera settings to get the best results.

Online courses are there to help, or you could take an extended break to practice trial and error. Photography is a rewarding hobby and a satisfying way to indulge your creativity .

11. Gardening

Many don’t see gardening as a creative outlet, but they’re wrong. The best gardeners are artists who turn a blank yard into something beautiful. If you’re already skilled in this craft, it’s perfect for its mental health benefits , but anyone can get involved.

Learning the basics of gardening will help you grow plants, flowers, and shrubs, and you can even stock up your fruit and vegetable cupboard. It’s therapeutic, and I recommend gardening as a mood lifter.

12. Coloring

Adult coloring books took off in a way that surprised many of us. We were sure we left that all behind in kindergarten, but sales figures were impressive for the most imaginative designs.

We shouldn’t be shocked. Coloring is a calming activity that can help us achieve a meditative state. While some skills are involved, they’re not as complex as some of the hobbies on this list, so coloring books are a good option for all creative talents.

13. Sculpture

Sculpture is an overlooked area in art, mainly because few people take up sculpting at school or college. Materials are relatively expensive, and mastering this craft is difficult.

If you’ve yet to try it, maybe you have a hidden talent. If not, it doesn’t matter. Working with clay is fun and another activity that can boost your mood.

14. Dancing

Dancing is another pastime where some will argue against the level of creativity, but don’t let that stop you. Dancing is fun. It releases endorphins, which help reduce stress and boost cognitive functions.

Local dance classes have taken off recently, so you’ll almost certainly find one in your neighborhood. You could even try interpretive dance if you want to test your creativity.

15. Make Jewelry

Jewelry-making kits are readily available in hobby stores and contain everything you need to start. The creative aspect helps relax the mind, but the end products can be helpful in different ways.

If you’re happy with the results, you can give jewelry to friends and family for birthdays and other occasions. A homemade bead necklace can also be used as a fidget tool to help restore calm in stressful situations.

16. Upcycling

Upcycling is restoring new life to products that seem destined for the garbage. Furniture is a popular medium, but upcyclers also work with pallets, tin cans, and anything that inspires creativity.

A host of TV programs, online videos, and blogs offer inspiration so anyone can get started with this fascinating and rewarding hobby.

17. Quilt Making

Quilting has a long history in the United States, dating back hundreds of years. It’s less popular today, but many families like to keep the tradition alive. Finding time is an issue, so why not use any break you take while looking after your mental health?

Using up scraps of material is a worthwhile process in itself. In this wasteful age, we’re all looking to recycle, and quilt-making is a great way to be creative and help the environment while you’re at it.

18 Gen X Trends Whose Time Has Past

Every generation has distinctive trends and behaviors – some timeless, others not so much. The Gen X cohort, those born between 1965 and 1980, definitely left their mark on the culture of the time. However, like all trends, some of this era have become outdated and should be reconsidered. Here are 18 Gen X trends that might have outlived their relevance.

18 Life Lessons Many Wish They’d Learned Earlier in Life

As Gen X journey through the ever-changing landscapes of work, relationships, and personal growth, they’ve gained insights they wish to impart to their younger selves. These life lessons are not only reflective of their generation but also universally relevant. Let’s delve into 18 profound lessons that Gen Xers hope to share with the next generation.

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2024 Program for Humanities in Medicine Health Professions Creative Medical Writing and Art Contest: “Care Taker” by Terri Motraghi

Yale university’s 2024 program for humanities in medicine (phm) health professions creative medical writing and art contest awarded first prize in poetry to terri motraghi, a clinical research nurse and online msn candidate in the psychiatric mental health nurse practitioner specialty. to read more about yale school of nursing (ysn)’s other prize winners in this contest, please visit ysn news ., by terri motraghi, to read more about yale school of nursing (ysn)’s other prize winners in this contest,  please visit ysn news ..

An Austin-area school district says staff need a break, so it’s going to offer mental health days

Manor ISD is rolling out a new benefit during the 2024-2025 school year that will give employees time off to take care of their mental health.

Superintendent Robert Sormani said he thinks it’s important to explicitly offer days off that are dedicated to mental health.

“Even more than just giving people a day off, it’s really giving them permission to say it’s OK to take that day off,” he said.

Sormani, who got the idea for the mental health days from a superintendent in the Houston area, said anyone who has worked in a school knows that many educators feel like they have to be on 100% of the time and show up for their students every single day.

“You get that mentality that you never stop for a moment to take care of yourself and honestly where that leads is you have people that begin to get early burnout, you get people that get sick,” he said. “So, I think it’s important for us as leaders to just get in front of it and say, ‘No, it is OK.' For you to be your best for children, you have to sometimes take care of yourself.”

Full-time Manor ISD staff will be allotted one mental health day each semester, so two per school year. Part-time staff also qualify and their time off will be proportional to the amount they work. A person who works half-days, for example, will get one half-day per semester. The new form of time off is in addition to sick and vacation time that employees already receive.

The district does have some guidelines around when staff can take mental health days. Employees can’t take a mental health day if they’re required to be in school that day for things like mandatory professional development or statewide standardized testing. People are also not allowed to use a mental health day right before or after district holidays or breaks. Additionally, mental health days will not rollover to the next semester.

Sormani said he knows that just because the district is going to offer mental health days, it does not mean people will take advantage of them.

“I know that there are people out there that won’t even take these days and that’s fine — I’m not going to make anyone take a day,” he said. “But I know that there are people out there that will never take a day unless we gave them this permission to do so.”

How can districts help teachers with their mental health?

An assistant professor at UT Tyler’s School of Nursing, who manages a mental health outreach line for educators in East Texas, praised Manor ISD for offering time off specifically for mental health. Barbara Chapman said offering this type of time off lets people know it’s OK if they’re struggling and need a day to themselves.

“What it also will do is it fosters an internal culture that includes accepting mental health awareness as part of the overall healthiness of their people,” she said. “One of the most important things you can ask someone is, ‘How can I support you?’ It’s a powerful statement.”

Sormani said what he hopes to see within Manor ISD is supervisors reminding their staff that this time is now available to them and they should not feel bad about using it.

“I really hope that this turns into something that builds better positive relationships between leaders and staff in all areas of the district,” he said.

Chapman said that while it is a positive step to offer mental health days, there could be some issues with implementation that the district should be mindful of. She pointed out that teachers have such large workloads and are under so much stress that missing a day of school can set them back.

“A teacher doesn’t just work on the normal working hours that we think of. They work after hours, all the time,” she said. “So, the reality of taking a mental health care day requires that a teacher really be prepared and that takes time.”

She said a teacher might also be reluctant to take a mental health day if they’re working with a student who is struggling and they’re not sure if the substitute teacher will be able to support them.

“Will that teacher who is substituting on that day be able to take care of that student or will it require additional work for them when they get back and will that student fall behind? So many teachers just feel like it might not be worth it to take the day,” she said.

Money is tight for many Texas school districts

Chapman said, ultimately, teachers across the country need consistent, on-the-job mental health support.

“That speaks to reducing their workloads, helping put more teachers in place, that speaks to increasing salaries ... because teacher salaries are very low right now,” she said.

Sormani said one reason Manor ISD looked at offering mental health days to staff is because money is tight. Manor ISD, like many school districts throughout Central Texas, is facing a budget deficit in large part because state funding for public education has not kept up with inflation.

Manor ISD is currently looking at offering employees a 1% raise for the next school year but Sormani hopes the district could offer more if the school board calls a Voter Approved Tax Rate Election, or VATRE, this November. If voters approved a new tax rate — which would still be lower than the current tax rate — it would generate enough revenue for Manor ISD to increase staff salaries by 3% of the midpoint of a position’s pay scale, according to the district.

Other Central Texas school districts have also relied on a tax rate election to offer raises and help address budget deficits. Lockhart ISD and Pflugerville ISD voters approved new tax rates last year and the Austin ISD school board is considering calling a VATRE this fall to help cover the cost of raises too.

“So, when you can no longer think about paying people as much as you think you should be able to, you have to start looking at other avenues,” Sormani said. “And part of that is how can we improve the quality of the workplace, the quality of the enjoyment of the workplace? And part of that is just giving people an opportunity to take a break.”