Practising Journaling for Self-Reflection

The power of pen to paper

There’s something comforting and honest about putting pen to paper. No performance, no polish—just raw thoughts, real feelings, and a quiet moment with myself. Journaling, for me, isn’t about writing about my day. It’s an outlet for expression for me and only me! After all, it wouldn’t interest anyone else. However, it helps me manage my emotions and better understand what’s happening to me.

On and off, but always there

I’ve journaled on and off for years. There are times I fill pages every day, and other times the notebook gathers dust on the bedside table. But when life feels messy—or when something old and unresolved rises to the surface—I always come back to it. Writing has become a bit like a pressure valve. It helps release what I’ve been carrying.

The body remembers what the mind forgets

I remember reading Bessel van der Kolk’s The Body Keeps the Score, and the title alone hit me hard. Our bodies don’t forget. Even when we push something down or think we’ve “moved on,” the body quietly stores it all—grief, fear, shame, even things we can’t quite name. I’ve felt that in my own body: the butterflies in my stomach, the lump in the throat, the fatigue that doesn’t seem to match the day I’ve had.

Letting it out—one word at a time

And here’s where journaling helps. It gives those stuck feelings a way out. Sometimes I don’t even realise I’ve been holding my breath—emotionally or physically—until I start writing. And then the words come, and with them a kind of release. The tension eases, my shoulders drop, and I can feel myself exhale.

Backed by science, felt in the soul

Science backs this up too. Research shows that writing about our emotions—especially the painful or complicated ones—can lower stress, ease anxiety, and help our brain process what’s happened in a healthier way. But I don’t need the science to tell me it works. I feel it.

A space just for me

My journals are just for me. No one else reads them, and they’re not always neat or coherent. But that’s the point—they don’t have to be. They’re a space where I can be honest without needing to explain myself. A place where I can look back and see where I’ve grown, or where something still needs gentle attention.

Not about fixing, but untangling

It’s not about fixing everything. Sometimes, it’s just about sitting with whatever’s there. Naming it. Making space for it. Other times, it’s about untangling a knot that’s been sitting quietly in my chest for days—or even decades. And somehow, writing makes it all a little less heavy.

If you’re new to journaling… start small

If you’ve never tried journaling, don’t overthink it. Just start. A few lines. A scribble. A list of what’s in your heart. You don’t need to write beautifully, or even sensibly. Just honestly. Give your body a voice through your words.

Listening to what your body has to say

Because the truth is, our bodies carry our stories whether we tell them or not. Journaling is one way we can gently start to listen—and in time, learn to heal.